Altitude Headaches or Fatigue? Try This Simple Fix

If you’re someone who gets altitude sickness — headaches, fatigue, dizziness, or that “I need oxygen and snacks” vibe — I’ve got a tip you might not have tried: take an iron supplement a few days before you head to high elevation.

It might sound random, but hear me out — I shared this with one of my clients who always struggles at altitude, and she said it changed the game. She was so busy enjoying her trip and doing all the activities, she didn’t even have time to text me back. Later, during a Zoom training, she said it worked like a charm — and thanked me big time.

🧠 What’s Going On at Higher Altitude?

When you travel to elevation — usually anything above 6,000 feet — the air gets thinner. There’s less oxygen in every breath, which can leave your body scrambling. Your brain and muscles aren’t getting the oxygen they’re used to, and you may feel:

• Headaches

• Fatigue

• Lightheadedness

• Shortness of breath

Your body wants to help you adapt by making more red blood cells (more hemoglobin = more oxygen-carrying power), but that takes time.

💡 Where Iron Comes In

Iron helps your body make hemoglobin — the protein in red blood cells that transports oxygen. If your levels are on the low end (even if you’re not anemic), altitude can hit harder. Adding an iron supplement a few days before your trip might help your body adapt faster.

It’s not a guaranteed fix for everyone, but for some people — like my client — it can mean the difference between surviving and actually enjoying your trip.

⚠️ I had calf cramps at 4,000 feet Elevation

Let’s Be Clear: My Issue Was Not Iron

When I went to high altitude in South Dakota mid-June, I didn’t take iron — because I didn’t need to. I’ve got solid hemoglobin levels (thanks home-brew Komboucha)
My issue? I didn’t take enough electrolytes. Kind of hard to travel with enough water for a long flight as I had to decide on carry on items or lots of water bottles to refill.
Cue: annoying calf cramps.

I should have taken extra electrolytes that day. Don’t assume I’m low on iron. I just forgot to hydrate like a coach should know to. Lesson learned.

💧 Your High Altitude Checklist

If you want to avoid feeling wrecked on your next high-elevation trip, here’s what I recommend:

• Hydrate hard. The air is dry, and your body loses water faster.

• Take your electrolytes. Sodium, potassium, magnesium — especially if you’re sweating or active or not drinking enough water.

• Consider iron a few days in advance — if you usually get symptoms and your iron levels might be low.

• Ease into activity. Don’t go full beast mode on Day 1.

• Watch the alcohol and caffeine. They dehydrate you and make symptoms worse.

• Rest matters. Sleep may feel funky up there, so give yourself grace.

✅ Bottom Line

If you’re prone to altitude headaches or fatigue, consider trying an iron supplement before your trip — with your doctor’s okay, of course. But above all: hydrate, take your electrolytes, and listen to your body.

And if you do forget your electrolytes like I did? Own it. Stretch it out. And pack smarter next time. 😉(I had some for the trip I just didn’t take two packets that day).