Heart palpitations can be unsettling, causing sensations of a racing or irregular heartbeat.
While sometimes harmless, knowing how to ease these symptoms naturally can improve your comfort and well-being.
In this article, explore various effective natural remedies that may help calm your heart and reduce palpitations.
Key takeaways (Before you start):
âś” Most common causes: Stress, caffeine, dehydration, low magnesium, or anxiety (not heart disease).
âś” When to worry? Only if paired with chest pain, fainting, or shortness of breath (seek ER care).
âś” Fastest relief: Cold water splash, deep breathing, or magnesium supplements (works in minutes).
What are heart palpitations? (And when to take them seriously)
Fluttering chest? How to decode your heart’s warning signals
The palpitations are a kind of signal from the heart to inform of an abnormality.
Everyone feels them differently.
For some, they are a fluttering and heart-jumping sensation.
For others, they sound like a pounding in the chest.
What causes heart palpitations (Beyond just stress)
The hidden triggers: Caffeine, medications, and hormonal shifts
The palpitations trigger for two reasons:
- heart disorder occurs
- they are the result of a brain disorder
Yes, your heart does not suffer from any anomaly but the brain interprets it otherwise.
For example, you are walking quietly in the middle of the night and someone pounces on you.
The palpitations start suddenly and your heartbeat panics.
Through fear and stress, adrenaline spreads through the body and accelerates all functions.
It does not mean that your heart is reacting abnormally.
It's just responding to orders from the brain.
Why your brain tricks you into feeling an irregular pulse
Similarly, when you are stressed or feeling anxious, you may notice all sorts of strange sensations in the chest at the point that some individuals manage to see the cardiac acceleration by the only rhythm of their shirt!
The feeling is unpleasant but the heart works normally.
Only your perception believes there is a problem because the brain is fooling you.
That said, we must not omit the fact that for a minority, these palpitations are a real sign of cardiac dysfunction.
An abnormal or too fast heartbeat is a signal sent to the brain to signify an anomaly.
It should alert you if you experience very rapid palpitations and a feeling of being unwell, dizziness, or if it occurs after exertion.
They can then be a sign of an underlying condition such as:
- Heart problem
- Heart failure
- Heart valve damage
- Thyroid disorder
In summary, when any functional cause is ruled out, palpitations are most often a sign of intense stress or anxiety.
They can also be triggered by:
- Physical exercise
- Dehydration
- An infection
- Certain drugs
- Pregnancy
- Caffeine
- Tobacco products
- Excessive alcohol consumption
When should you worry about an irregular heartbeat?
Red flags: Chest pain, shortness of breath, or fainting
The best way to define it is to know that if there is an irregular heart rhythm, the palpitations are very fleeting and disappear almost instantly.
The heart starts beating very quickly or very irregularly then returns to its normal rhythm in a few seconds.
This symptom is more suggestive of a heart condition.
The palpitations that are caused by the brain tend to be more gradual. They appear progressively.
The heart accelerates slowly to panic then the rhythm gradually descends until it regains calm.
Acceleration is perceived differently, no longer in terms of seconds but with an oppressive feeling that lasts over time.
It is important to note that although it is a heart rhythm disorder, most palpitations are not dangerous.
They are just a symptom and can trigger more anxiety than real problems.
Dangerous palpitations only affect an extreme minority who have heart weakness, a structural abnormality, or a defect in the blood supply to the heart.
Anxiety vs. heart palpitations: Breaking the cycle
How panic attacks mimic cardiac symptoms (And how to tell the difference)
Generalized anxiety and panic attacks significantly alter heart rhythm.
They can speed it up as well as slow it down, disrupt the rhythm, pause or beat more mutedly.
The feeling can be very frightening but, rest assured, it is only one of the symptoms of anxiety.
Your brain reacts as if facing imminent danger and goes into protection mode.
It triggers stress in response, a form of survival instinct even if, in reality, nothing threatens you.
You freeze at the moment of palpitations, analyze the rhythm, wonder what is happening, and redouble your anguish.
This is an infernal cycle that you must learn to control by detaching yourself from this unpleasant feeling which in reality is not perilous.
How to calm a racing heartbeat fast
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Cut back on these 6 stimulants (Beyond just coffee)
The symptoms you experience may increase after taking certain stimulants.
- Tobacco products
- Certain cough and cold medicines
- Caffeinated drinks (tea, coffee, sodas)
- Appetite suppressants
- Marijuana
- Medicine for high blood pressure
These stimulants do not necessarily trigger palpitations. Everyone is different.
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Vagus nerve reset: 5-second tricks to slow your pulse
The vagus nerve connects the heart and brain, and stimulating it can temper palpitations.
You can achieve this by:
- Blocking your breath and swelling your belly
- Coughing
- Placing ice or a cold cloth on the face for a few seconds
- Yawning
- Taking a cold shower
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Can dehydration cause heart palpitations?
When the body suffers from dehydration, the heart bears an extra load to ensure blood circulation, which triggers palpitations.
Drink enough water throughout the day.
The sufficient daily amount varies depending on age, gender, and other factors such as pregnancy.
However, it is recommended to drink more regularly when:
- Urine is dark
- Heartbeat quickens
- You feel a dry mouth
- You have a headache
- You suffer from dizziness
- Your skin is dry
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Alcohol and heart rhythm: Why that nightcap might backfire
As a rule, alcohol is a depressant and does not increase heart rate.
Moderate drinking isn't necessarily a problem, but some research shows that just one drink a day can increase the risk of atrial fibrillation (cardiac rhythm disorder that speeds up the heart and makes it beat irregularly) accompanied by palpitations.
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Exercise as medicine: The best workouts for palpitations
Even moderate activity such as walking strengthens the heart and reduces palpitations.
It is known that physical exercise increases cardiovascular resistance and thus restores a normal rhythm.
It also helps to control stress and anxiety.
The best activities for cardiovascular health are:
- Walking
- Jogging, running
- Swimming
- Biking
It should be noted that for some people, sport can exacerbate palpitations.
It is therefore important to identify which activity is likely to trigger them to eliminate it.
Best natural remedies for heart palpitations
There are natural remedies that can help you space out those heart panics.
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Magnesium deficiency: The #1 nutrient to stop fluttering
The essential point is to calm the nervous system and for once, nothing better than magnesium to achieve this.
It is the best natural remedy for palpitations.
You absolutely must check its impact by starting a cure of 3 to 4 weeks to evaluate the results.
Consider taking 300mg daily of a magnesium taurate (aff).
Unlike other forms of magnesium available, taurate is a very indicated combination of taurine and magnesium for cardiovascular support.
Note that it is however not recommended for people with diabetes or unaware of blood sugar problems.
If so, then you can go back to the magnesium orotate which has few side effects and acts to prevent heart rhythm disorders while optimizing the nervous system function (aff).
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Electrolyte imbalance symptoms
Electrolyte failure induces palpitations.
Any deficiency in magnesium, calcium, potassium, and sodium is likely to trigger an irregular heart beat, especially in the case of hypokalaemia, a lack of potassium.
It is therefore highly recommended to introduce an electrolyte supplement to quickly restore balance (aff).
If you are taking treatment for blood pressure, consult your doctor as some medications already contain potassium.
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Taurine supplements: The amino acid that stabilizes your pulse
Taurine is an amino acid that helps electrolytes enter cells.
It is therefore very wise to combine these two supplements to calm the palpitations.
Note that taurine will also help you better tolerate and assimilate magnesium (aff).
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 Hawthorn berry benefits: Nature’s beta-blocker for your heart
Hawthorn extract (Crataegus laevigata or oxyacantha) contains heart-healthy flavonoids and proanthocyanidins.
It manages to relieve palpitations while exerting a sedative action on the central nervous system.
For this reason, it is very indicated to support the heart, reduce palpitations related to stress or insomnia, and even as a disease-modifying treatment for mild heart failure.
Note that to obtain the best results, a hawthorn extract should be taken 3 times a day for several months (aff).
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CoQ10: The antioxidant that boosts heart muscle function
Coq10 is a powerful antioxidant that supports mitochondrial function.
In short, the heart is a perpetually active muscle that has a huge need for energy and antioxidants.
It is therefore highly recommended to introduce a coq10 or ubiquinol supplement, its most active form, to strengthen heart function and stabilize the rhythm (aff).
Consider a dosage of 50 to 100mg over a few weeks to assess its impact on symptoms.
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Heart palpitations vitamins
Vitamin B12 deficiency can result in Biermer's anemia which causes abnormal red blood cells.
The main symptoms are intense fatigue, a pale complexion, and heart palpitations.
Vitamin B12 is not dangerous and pernicious deficiencies are common.
You can therefore start a course of a supplement for three to four weeks to evaluate the result.
The recommended dosage is 1,000µg of B12 methylcobalamin, its most natural and absorbable form, once a day (aff).
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Selenium’s role in preventing arrhythmias
Selenium deficiency caused by a vegan diet or lack of absorption due to intestinal dysfunction can cause irregular heart rhythm.
This trace element with antioxidant properties is therefore linked to the palpitations felt.
Here too, you can start a cure for a few weeks to assess its impact on your symptoms.
The recommended dosage is 200µg of a selenium supplement per day.
Acupressure and breathing for instant heart rhythm relief
Acupressure or stimulation of specific points of the body can help you during an attack.
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The "Gate of Serenity" point: A 2-minute fix for panic
This point, known as the gate of serenity, is the first to be stimulated when you experience palpitations.
Located on the outer side of the wrist, you just need to exert pressure while performing small clockwise rotations for 2-3 minutes.
Very useful, this point not only allows you to regulate the heart rate but also soothe your nervousness and sleep disorders.
Note that this point located on the line of the wrist in a hollow may be sensitive to the touch.
Coherence breathing: The Navy SEAL technique to calm palpitations
Cardiac coherence is a breathing technique that calms the nervous system in five minutes and regulates the heartbeat.
Easily applied in five-minute sessions two to three times a day, it allows you to put an end to stress-induced palpitations.
I urge you to consult this post on this breathing technique which can only improve your overall health.
The heart-palpitating diet: What to eat (and avoid)
Having gained insight into the causes, symptoms and natural treatment of heart palpitations, let's now explore how dietary factors can significantly influence their management and contribute to overall heart health.
- Trigger foods that worsen irregular heartbeats
Palpitations can be exacerbated by certain foods and beverages, which can disrupt heart rhythm and lead to discomfort.
Identifying and avoiding trigger foods is an important step in managing palpitations and promoting heart health.
Common trigger foods and beverages include:
- Caffeine: Found in coffee, tea, energy drinks, and chocolate, caffeine can stimulate the heart and increase heart rate, potentially triggering palpitations in sensitive individuals.
- Alcohol: Excessive alcohol consumption can disrupt heart rhythm and lead to palpitations, especially in individuals with underlying heart conditions or alcohol sensitivity.
- Spicy foods: Spicy foods can cause temporary changes in heart rate and blood pressure, leading to palpitations in some individuals.
- High-sugar items: Foods and beverages high in sugar can cause rapid fluctuations in blood sugar levels, which may affect heart rhythm and contribute to palpitations.
To identify trigger foods, consider keeping a food diary to track your symptoms and pinpoint any patterns or correlations between certain foods and palpitations.
Reading food labels carefully can also help you avoid hidden sources of caffeine, sugar, and other potential triggers.
- Heart-healthy foods that stabilize your pulse naturally
A balanced diet plays a crucial role in supporting heart health and reducing the risk of palpitations.
By incorporating heart-healthy foods into your meals and snacks, you can provide your body with essential nutrients and support optimal heart function.
Here are some categories of heart-healthy foods to include in your diet:
- Fruits and vegetables: Rich in vitamins, minerals, and antioxidants, fruits and vegetables help lower blood pressure, reduce inflammation, and support overall heart health.
Aim to fill half your plate with colorful fruits and vegetables at every meal. - Whole grains: Whole grains such as oats, brown rice, quinoa, and whole wheat provide fiber, vitamins, and minerals that promote heart health.
Choose whole grain options over refined grains to support stable blood sugar levels and reduce the risk of heart disease. - Lean proteins: Choose lean protein sources such as poultry, fish, beans, lentils, and tofu to support muscle health and reduce the risk of heart disease.
Limit red meat and processed meats, which are high in saturated fat and may increase the risk of heart disease. - Healthy fats: Include sources of healthy fats such as avocados, nuts, seeds, and olive oil in your diet to support heart health and reduce inflammation.
These fats help lower LDL (bad) cholesterol levels and promote overall cardiovascular health.
Incorporate a variety of heart-healthy foods into your meals and snacks to ensure you're getting a wide range of nutrients and promoting optimal heart function.
Experiment with different recipes and cooking methods to keep your meals exciting and flavorful while supporting your heart health goals.
- Hydration hacks: How much water you really need
Proper hydration is essential for maintaining optimal heart health and reducing the risk of palpitations.
Dehydration can strain the heart and lead to changes in heart rhythm, so it's important to stay adequately hydrated throughout the day.
Here are some tips for staying hydrated:
- Drink water regularly throughout the day, aiming for at least eight glasses (64 ounces) per day or more depending on your individual needs and activity level.
- Pay attention to your body's thirst cues and drink water whenever you feel thirsty.
- Choose water-rich foods such as fruits and vegetables, which can contribute to your daily fluid intake.
- Carry a reusable water bottle with you wherever you go to ensure you have access to water throughout the day.
- Limit consumption of caffeinated and alcoholic beverages, which can have diuretic effects and increase the risk of dehydration.
Monitoring your hydration status by paying attention to urine color, thirst levels, and other signs of dehydration can help ensure you're staying adequately hydrated and supporting optimal heart function.
Making hydration a priority and incorporating water-rich foods into your diet can help you maintain proper hydration levels and reduce the risk of palpitations.
- Electrolyte-rich foods to prevent flare-ups
Electrolytes play a crucial role in maintaining proper heart function and preventing palpitations.
Imbalances in electrolyte levels, such as potassium, magnesium, calcium, and sodium, can affect heart rhythm and lead to palpitations.
Here are some dietary sources of electrolytes to include in your diet:
- Potassium: Found in fruits, vegetables, beans, and dairy products, potassium helps regulate heart rhythm and muscle function.
Good sources of potassium include bananas, oranges, potatoes, spinach, and yogurt.
- Magnesium: Magnesium is involved in over 300 biochemical reactions in the body, including muscle and nerve function and heart rhythm regulation.
Dietary sources of magnesium include nuts, seeds, whole grains, leafy greens, and dark chocolate.
- Calcium: Calcium is essential for bone health and muscle function, including heart muscle contraction.
Dairy products such as milk, yogurt, and cheese are rich sources of calcium, as are leafy greens, tofu, and fortified plant-based milks.
- Sodium: While excessive sodium intake can contribute to high blood pressure and heart disease, small amounts of sodium are necessary for maintaining proper fluid balance and nerve function.
Sodium is found naturally in many foods, and additional sodium can be obtained from table salt and processed foods.
Be mindful of your sodium intake and choose whole, unprocessed foods whenever possible to promote overall health and reduce the risk of heart disease.
- Meal timing tricks to avoid after-dinner heart flutters
The timing of meals can impact heart health and potentially contribute to palpitations.
Large, heavy meals and eating close to bedtime can strain the digestive system and affect heart rhythm, leading to discomfort and palpitations in some individuals.
Here are some tips for optimizing meal timing to support heart health:
- Eat smaller, more frequent meals throughout the day rather than large, heavy meals that can strain the digestive system and lead to discomfort.
- Avoid eating large meals or heavy, high-fat foods close to bedtime, as this can increase the risk of acid reflux and disrupt sleep quality.
- Allow ample time for digestion between meals and snacks, aiming for at least two to three hours between eating episodes.
- Listen to your body's hunger and fullness cues and eat mindfully, paying attention to portion sizes and avoiding overeating.
- Experiment with meal timing and spacing to find a routine that works best for you and supports optimal digestion and heart health.
Download our printable "Healthy Heart Diet List" for a strong heart!
How to stop heart palpitations naturally (Long-term fixes)
In the rhythm of life, heart palpitations can be an unwelcome interruption.
But armed with knowledge and a few lifestyle adjustments, they needn't be cause for alarm.
Remember, for most of us, they're simply a reminder from our body to slow down and tune into our well-being.
So, take a deep breath, listen to your body, and stride confidently knowing that understanding and managing heart palpitations can lead to a healthier, more harmonious heartbeat.
Your questions about heart palpitations
What causes heart palpitations?
Heart palpitations can be caused by various factors, including stress, anxiety, caffeine, medications, hormonal changes, and underlying heart conditions.
How can I tell if my heart palpitations are serious?
If you experience additional symptoms such as chest pain, shortness of breath, dizziness, fainting, or irregular heartbeats, it's essential to seek medical attention promptly, as these could indicate a more serious underlying condition.
Are my heart palpitations related to anxiety?
Heart palpitations can be a common symptom of anxiety or stress. If you notice your palpitations occurring during times of heightened stress or anxiety, it's likely that they are related to these emotions.
How can I calm heart palpitations when I'm sleeping?
To calm heart palpitations at night, try relaxation techniques such as deep breathing, meditation, or gentle stretching before bed. Creating a calming bedtime routine and avoiding stimulating activities or substances close to bedtime may also help.
What's the best way to sleep to reduce heart palpitations?
Sleeping on your back with your head slightly elevated is often recommended to reduce heart palpitations during sleep. This position can help alleviate pressure on the chest and promote better blood flow.
Can a lack of certain vitamins cause heart palpitations?
Deficiencies in certain vitamins, such as magnesium or B vitamins, have been associated with heart palpitations. If you suspect a vitamin deficiency may be contributing to your palpitations, consult with a healthcare professional for evaluation and appropriate supplementation.
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