Acute Mountain Sickness

Acute mountain sickness (AMS) occurs when you ascend to high altitude (typically above 8,000 feet/2,500m) faster than your body can acclimatize to the reduced oxygen. Symptoms include headache, nausea, fatigue, dizziness, and sleep disturbance. AMS can progress to more serious conditions: high-altitude pulmonary edema (HAPE) or high-altitude cerebral edema (HACE), which can be life-threatening. The best prevention is gradual ascent, but supplements may help support acclimatization.

CRITICAL: The most effective prevention for AMS is gradual ascent (climb high, sleep low), allowing your body to acclimatize. Above 10,000 feet, increase sleeping altitude by no more than 1,000-1,500 feet per day. Acetazolamide (Diamox) is the gold-standard medication for prevention and treatment. If symptoms worsen despite rest - especially if you develop severe headache, confusion, ataxia, or breathing difficulty - DESCEND IMMEDIATELY and seek medical help. These supplements may support acclimatization but don't replace proper ascent protocols or medication.

* Ginkgo Biloba improves blood flow and oxygen utilization. Some studies show it can reduce AMS incidence, though results are mixed. Start 5 days before ascent for best effect.

* Iron status is crucial for altitude adaptation because iron is needed for hemoglobin production. If you're iron deficient, your body can't make enough red blood cells to carry oxygen. Check ferritin before high-altitude trips.

* Rhodiola Rosea is an adaptogen traditionally used in high-altitude regions. It may improve oxygen utilization and reduce fatigue, though direct AMS prevention evidence is limited.

* Beetroot Juice provides dietary nitrates that convert to nitric oxide, improving blood flow and oxygen efficiency. Studies show benefits for exercise at altitude.

* CoQ10 supports mitochondrial energy production, which is challenged when oxygen is limited at altitude.

* Vitamins E and C provide antioxidant protection. Oxidative stress increases significantly at altitude due to higher UV exposure and metabolic changes.

* Electrolytes are important because you lose more fluids through increased urination (altitude diuresis) and increased respiration. Proper hydration with electrolytes helps maintain performance.

Expected timeline: Start ginkgo biloba 5 days before ascent. Iron: 4-8 weeks if deficient. Other supplements: 1-2 weeks before and during ascent. Acclimatization takes 2-5 days at each significant altitude gain.