Low blood pressure: causes, symptoms and natural remedies

Figure 1: Low blood pressure is often harmless but can lead to dizziness, fatigue or circulatory problems.

Low blood pressure (hypotension) is common and in many cases harmless. While some people experience no symptoms despite persistently low readings, others suffer from dizziness, fatigue or recurrent circulatory problems. In this article you will learn when blood pressure is considered low, which forms and causes exist, which symptoms are typical and how the diagnosis is made. In addition, we present ten practical measures you can use to support your circulation naturally.

When is blood pressure considered low?

Figure 2: Blood pressure describes the pressure with which the heart pumps blood around the body and supplies the organs with oxygen.

Blood pressure refers to the pressure with which blood flows through the arteries, supplying all organs and tissues with oxygen and nutrients. It is given in millimetres of mercury (mmHg). Blood pressure consists of two values: systolic and diastolic pressure. The systolic value occurs when the heart contracts and pumps blood into the systemic circulation. The diastolic value is measured when the heart muscle relaxes between beats and fills with blood again. For healthy adults, around 120/80 mmHg is considered optimal, although slight individual variations are perfectly normal.

Low blood pressure (hypotension) is generally defined when readings are persistently below 100/60 mmHg in women or 110/70 mmHg in men. However, many international guidelines and scientific studies commonly use a threshold of under 90/60 mmHg to define hypotension.¹

Unlike high blood pressure, low blood pressure is generally not considered a distinct disease. Many people have persistently low readings without suffering any health disadvantages. In fact, low blood pressure is often associated with a lower risk of cardiovascular disease. Hypotension usually requires treatment only when it causes symptoms such as dizziness, fatigue, concentration problems or fainting, or when it occurs as a consequence of another condition. Thus, the decisive factor is not the measured blood pressure value alone, but above all the extent to which the affected person is troubled by the low values.

What forms of low blood pressure are there?

Figure 3: Not every case of low blood pressure has the same cause. Medicine therefore distinguishes between different forms of hypotension.

When referring to low blood pressure, not one single condition is necessarily meant. Medically, different forms of hypotension are distinguished according to their causes, onset and clinical relevance. While some forms are congenital and harmless, others may indicate an underlying disease or increase the risk of falls and injuries. Classifying hypotension into its different forms helps to better assess possible causes and, if necessary, initiate targeted treatment.

Primary (essential) hypotension

Primary or essential hypotension is by far the most common form of low blood pressure. It occurs without an identifiable organic cause and in most cases is not regarded as a disease in its own right. A genetic predisposition often exists, so low blood pressure tends to run in families. It is particularly common in young, slim women and physically active people. Although affected individuals may have blood pressure values permanently below the usual norm, primary hypotension often causes no symptoms.

Secondary hypotension

In contrast to primary hypotension, secondary hypotension arises as a result of another disease or from medication. It should therefore always be investigated thoroughly, especially if blood pressure suddenly drops or symptoms first occur at an older age. Possible causes include cardiovascular diseases such as heart failure or cardiac arrhythmias, hormonal disorders such as hypothyroidism or adrenal insufficiency, and certain neurological conditions. Acute infections, major blood loss or dehydration can also promote secondary hypotension. In addition, various medications – for example antihypertensives, diuretics (water tablets), antidepressants or drugs for the treatment of Parkinson’s disease – can lower blood pressure and cause typical symptoms.

Orthostatic hypotension

Another common form is so‑called orthostatic hypotension. Here, blood pressure falls markedly within a few minutes of standing up from a lying or seated position. The reason is a temporary dysregulation of circulation: on rapid standing, part of the blood pools in the veins of the legs. Normally, this drop in pressure is compensated automatically by various regulatory mechanisms within a few seconds. If these do not function adequately, the brain is temporarily less well perfused. Typical consequences are dizziness, light-headedness, blackening of vision or even brief fainting spells. Older people are particularly affected because blood vessels become less elastic with age and circulatory regulation can decline.

Postprandial hypotension

Postprandial hypotension should also be mentioned among the important forms of hypotension. This occurs when blood pressure drops after a meal. During digestion, the gastrointestinal tract receives increased blood flow. If the body cannot adequately compensate for this redistribution of blood, blood pressure temporarily falls. This form of hypotension mainly affects older people and people with disorders of the autonomic nervous system. Affected individuals often report tiredness, dizziness or a feeling of weakness within the first one to two hours after eating. Smaller meals distributed over the day and avoiding very large or carbohydrate‑rich meals can often alleviate symptoms.

Typical symptoms of low blood pressure

Not every case of low blood pressure necessarily causes symptoms. Some people with persistently low blood pressure feel completely well. When symptoms do occur, they are usually due to temporary underperfusion of the brain and other organs. This is particularly the case with rapid changes of posture, prolonged standing, high external temperatures or dehydration.

Typical symptoms of low blood pressure include:

• Dizziness, especially when getting up quickly
• Light-headedness or a general feeling of weakness
• Blackening of vision
• Concentration problems and reduced performance
• marked tiredness or exhaustion
• cold hands and feet due to reduced circulation
• tinnitus (e.g. ringing in the ears)
• palpitations or a racing heart
• nausea
• fainting (syncope) in the case of a pronounced drop in blood pressure

How does low blood pressure arise? Common causes and risk factors

Low blood pressure can have many different causes. While in many cases it is a harmless predisposition, sometimes a disease or the intake of certain medications is responsible. The most important causes and risk factors include:

• dehydration
• heat and heavy sweating
• prolonged standing
• lack of physical activity
• genetic predisposition
• slim body habitus
• pregnancy
• cardiovascular disease
• hypothyroidism or adrenal insufficiency
• neurological disorders
• antihypertensive medications
• diuretics (water tablets)
• certain antidepressants
• medications for the treatment of Parkinson’s disease

Diagnostic procedures for low blood pressure

Figure 4: Blood pressure measurements and further specialised investigations can distinguish between harmless hypotension and treatable causes.

If symptoms such as dizziness, light‑headedness, fainting or a marked reduction in performance occur repeatedly, low blood pressure should be medically assessed. At the start of any diagnostic process there is usually a detailed medical history during which, among other things, it is recorded when symptoms typically occur and whether pre‑existing conditions or medications might be triggers. This is followed by a physical examination and blood pressure measurement – ideally repeated and under different conditions.

Depending on the suspected cause, further investigations may be useful:

• Repeated blood pressure measurements: These measurements help to distinguish persistently low blood pressure from temporary fluctuations.
• 24‑hour blood pressure monitoring: This allows assessment of blood pressure patterns in everyday life.
• Schellong test: The Schellong test examines how blood pressure and heart rate change when moving from lying to standing. It is used to detect orthostatic hypotension.
• Tilt‑table test: This test assesses how the body reacts to a change from lying to an upright position. It is primarily used for recurrent fainting or unclear circulatory complaints.
• Blood tests: These can provide clues to anaemia, dehydration or hormonal disorders such as hypothyroidism or adrenal insufficiency.
• ECG and, if appropriate, echocardiography: These examinations serve to exclude cardiac arrhythmias or structural heart disease as causes.

The aim of diagnostics is to distinguish between a harmless, often congenital form of low blood pressure and an underlying condition that requires treatment. If organic causes can be ruled out and symptoms are only mild, simple lifestyle changes are often sufficient to stabilise the circulation sustainably.

Counteracting low blood pressure naturally: 10 holistic tips

Figure 5: Measures such as adequate fluid intake, regular exercise and contrast showers can help to stabilise the circulation.

To relieve common symptoms associated with low blood pressure or to prevent them, you can take action yourself. Certain lifestyle measures can potentially help to stabilise the circulation and improve the quality of life for people with low blood pressure. Many of the following recommendations are easy to integrate into daily life and are advised in current guidelines and expert recommendations, particularly for symptomatic orthostatic hypotension.²

• Drink enough fluids: Adequate fluid intake is one of the most important measures for low blood pressure. If you drink too little, your blood volume decreases and blood pressure can drop even further. Drink regularly throughout the day – preferably water or unsweetened drinks. Water‑rich foods such as cucumbers, tomatoes, watermelons or strawberries can also contribute to daily fluid intake.
• Use salt deliberately: Sodium binds water in the body and can thereby increase blood volume and blood pressure. For people with low blood pressure, a slightly higher salt intake may therefore be sensible. This should be judged individually, however, as high salt consumption can be undesirable in conditions such as high blood pressure, heart or kidney disease. Discuss a permanently increased salt intake with your treating doctor.
• Exercise regularly: Regular physical activity trains the cardiovascular system and improves blood pressure regulation. Endurance sports such as brisk walking, cycling or swimming and moderate strength training are particularly suitable. Physical activity also activates the so‑called muscle pump in the legs, which helps return blood more efficiently to the heart.³
• Get up slowly: Many circulatory problems occur immediately after standing up. Give your body time to adapt to the change in posture. It can help to sit on the edge of the bed for a few seconds first, move your feet and only then stand up slowly.
• Use contrast showers: Contrast showers are a well‑established means of supporting circulatory regulation. Alternating warm and cold water trains the blood vessels and improves their ability to constrict and dilate.⁴ Start with warm water and finish the shower with a cold spray on the arms and legs if possible.
• Wear compression stockings if needed: Compression stockings can be particularly helpful in orthostatic hypotension. The stockings exert controlled pressure on the legs and prevent larger volumes of blood from pooling in the leg veins when standing. This improves venous return to the heart and can reduce circulatory complaints.
• Prefer smaller meals spread over the day: Very large or heavy meals can temporarily lower blood pressure because more blood is diverted to the gastrointestinal tract during digestion. Older people are especially affected by this so‑called postprandial hypotension. Several smaller meals throughout the day are often better tolerated than a few large portions.
• Optimise your sleep quality: Sufficient and restorative sleep supports numerous regulatory processes in the body – including the function of the cardiovascular system. Lack of sleep can further increase tiredness and circulatory complaints. Aim for regular sleep times and good sleep hygiene.
• Seek herbal support: Various medicinal plants have traditionally been used to support the circulation. These include rosemary, ginger and ginseng, which are attributed mild circulatory‑stimulating or vessel‑modulating effects.⁵ However, the scientific evidence is overall limited, so the use of these herbs should be considered only as a complementary measure.
• Train your circulation in daily life: Small habits can stabilise the circulation. When sitting or standing for long periods, regularly activate your calf muscles by circling your feet, rocking onto your toes or taking short walks. Repeatedly tensing the leg and gluteal muscles or avoiding long standing periods can also help prevent dizziness.

Disclaimer

This article does not replace treatment by a qualified therapist. The basis of this article is studies and current literature. It must not be used for self‑diagnosis or self‑treatment. Discuss any ideas from this article with a therapist you trust.

Biography

Katharina Korbach regularly writes blog posts on medicinal plants and natural active substances for the Narayana Verlag. She developed an interest in language early on and began writing her own literary texts. A serious illness during her school‑leaving year prompted an intensive engagement with health and nutrition topics that continues to this day. After repeated failure of conventional medical treatments, she turned to a more self‑effective, naturopathic therapeutic approach. A plant‑based diet was a key element of her recovery.

Katharina studied Cultural Studies (B.A.) and Applied Literary Studies (M.A.). In 2022 she published her debut novel "Sperling" with Berlin Verlag. She now lives in Berlin as a freelance author, medical editor and lecturer. In her free time she prefers to spend time with friends or at barre training. She also loves to travel and try new vegan recipes.

References

1. Brignole M, Moya A, de Lange FJ, Deharo JC, Elliott PM, Fanciulli A, Fedorowski A, Furlan R, Kenny RA, Martín A, Probst V, Reed MJ, Rice CP, Sutton R, Ungar A, van Dijk JG; ESC Scientific Document Group. 2018 ESC Guidelines for the diagnosis and management of syncope. Eur Heart J. 2018 Jun 1. https://pubmed.ncbi.nlm.nih.gov/29562304/.
2. Wieling W, Kaufmann H, Claydon VE, van Wijnen VK, Harms MPM, Juraschek SP, Thijs RD. Diagnosis and treatment of orthostatic hypotension. Lancet Neurol. 2022 Aug. https://pmc.ncbi.nlm.nih.gov/articles/PMC10024337/.
3. Frith J, Robinson L, Gibbon JR, Allen J. The effect of lower limb strengthening exercise on orthostatic blood pressure and the skeletal muscle pump in older people with orthostatic hypotension. Clin Physiol Funct Imaging. 2024 May. https://pubmed.ncbi.nlm.nih.gov/37975574/.
4. Mooventhan A, Nivethitha L. Scientific evidence-based effects of hydrotherapy on various systems of the body. N Am J Med Sci. 2014 May. https://pmc.ncbi.nlm.nih.gov/articles/PMC4049052/.
5. Fernández LF, Palomino OM, Frutos G. Effectiveness of Rosmarinus officinalis essential oil as antihypotensive agent in primary hypotensive patients and its influence on health-related quality of life. J Ethnopharmacol. 2014. https://pubmed.ncbi.nlm.nih.gov/24269249/.

   ---

Figure 1: New Africa/shutterstock.com ; Figure 2: New Africa/shutterstock.com ; Figure 3: PegasuStudio/shutterstock.com ; Figure 4: YAKOBCHUK VIACHESLAV/shutterstock.com ; Figure 5: Eddi_m/shutterstock.com

13 August 2026