What can I take to control my balance? And what exercises can help?

September 28, 2025 •

4 min read

Falls are the leading cause of injury among adults aged 65 and older, underscoring the critical importance of maintaining good balance. Whether due to aging, medication, or an underlying health issue, addressing your stability is key to overall wellness. Let's explore what you can do to control your balance.

Quick Summary

Improving your balance involves a multi-pronged approach, including targeted exercises like Tai Chi and strength training, reviewing medications with your doctor, and ensuring a nutrient-rich diet with adequate Vitamin D and B12. Lifestyle changes such as staying hydrated and managing stress also play a crucial role in enhancing stability.

Key Points

Start with Exercise: Incorporate balance exercises like Tai Chi, yoga, or simple one-legged stands into your daily routine to build core strength and stability.
Mind Your Nutrients: Discuss with a healthcare professional to ensure adequate intake of key vitamins and nutrients, especially Vitamin D and B12, as deficiencies can potentially cause balance issues.
Review Your Medications: Discuss all medications with your doctor, as some can potentially cause dizziness and affect your balance as a side effect.
Stay Hydrated and Manage Stress: Both dehydration and high stress levels can contribute to feelings of lightheadedness and unsteadiness.
Prioritize Physical Therapy: If balance issues are severe or related to inner ear problems, consider working with a physical therapist specializing in vestibular rehabilitation.
Take Protective Measures: Create a safe home environment by removing tripping hazards and installing handrails to reduce the risk of falls.

Understanding the Complex System of Balance

Your sense of balance is not controlled by a single organ but involves a complex interplay between the inner ear (vestibular system), eyes, and muscles and joints. When this system is disrupted, issues like dizziness, vertigo, and unsteadiness can occur. Addressing balance issues requires a comprehensive strategy that goes beyond a single medication or supplement.

The Role of Nutrition in Balance

While a single supplement is not a magic bullet, certain nutrients play a critical role in supporting the bodily functions that contribute to balance. Before considering any new supplement, it's essential to consult a healthcare professional.

Vitamin D: Adequate Vitamin D levels have been linked to a reduced risk of falls, particularly in older adults. This is believed to be due to its role in muscle strength and bone health. However, it's important to note that very high intake might potentially increase the risk of falls.
Vitamin B12: A deficiency in Vitamin B12 can cause neurological symptoms, including balance problems and difficulty walking. Ensuring you have sufficient intake, either through diet or supplementation under guidance, is important.
Protein: Insufficient protein intake can lead to muscle weakness, which directly impacts stability. Eating enough protein at every meal supports the muscle strength needed to maintain good balance.
Fish Oil: Some studies suggest moderate intake of fish oil may be associated with reduced falls in healthy older adults.

Exercises to Improve Your Balance

Regular exercise is one of the most effective ways to improve balance, regardless of age. Starting slowly and building up intensity is key. Here are some effective exercises to incorporate into your routine:

Tai Chi and Yoga: These mind-body practices emphasize slow, controlled movements and postural awareness, which are excellent for improving balance and strengthening the core.
Balance on One Foot: A simple yet effective exercise. Start by holding onto a stable object like a counter. As you improve, try letting go of your support. You can do this while brushing your teeth to make it a daily habit.
Heel-to-Toe Walking: Walk in a straight line, placing the heel of your front foot directly in front of the toes of your back foot. This challenges your stability and coordination.
Sit-to-Stand: Practice standing up from a seated position without using your hands. This strengthens the leg muscles crucial for maintaining balance.
Vestibular Rehabilitation Therapy (VRT): For those with inner ear issues, a physical therapist can design a specialized program of exercises to retrain the brain and body to work together to improve balance.

Comparing Approaches to Balance Control


Method	Best For	Pros	Cons
Nutrient Consideration	Addressing potential nutritional deficiencies (e.g., Vitamin D, B12) under professional guidance.	Can address specific underlying issues.	Not a primary solution; importance of professional consultation.
Exercises (Tai Chi, etc.)	Long-term, holistic balance improvement.	Builds core strength, improves gait, reduces fall risk.	Requires consistency and can take time to show significant results.
Physical Therapy	Addressing vestibular or specific muscular-skeletal issues.	Targeted, professional guidance for specific problems.	Requires time and commitment; may not be covered by all insurance.
Lifestyle Changes	Overall wellness and prevention.	Accessible, low-cost, and supports overall health.	Requires discipline and may not be sufficient for severe issues.

Addressing Underlying Issues and Lifestyle Factors

Sometimes, balance problems are a symptom of a larger issue. Taking a holistic approach is vital for long-term success.

Review Medications: Many prescription medications, including some for high blood pressure, anti-anxiety, and heart conditions, can affect balance. Always discuss potential side effects with your doctor.
Stay Hydrated: Dehydration can cause dizziness and lightheadedness. Drinking plenty of fluids keeps your body working efficiently.
Check Your Vision: Poor eyesight can significantly impact your sense of balance. Regular eye exams are important to ensure your vision isn't a contributing factor.
Manage Stress: High stress and anxiety can worsen dizziness and other balance-related issues. Incorporating stress-reduction techniques like meditation or yoga can help.
Create a Safe Environment: Reduce fall risks in your home by removing tripping hazards, adding handrails, and ensuring adequate lighting.

Conclusion: A Balanced Approach to Stability

There is no single item you can take to control your balance, but a combination of targeted exercises, dietary awareness, and lifestyle adjustments can make a significant difference. Start by incorporating balance-strengthening exercises like Tai Chi or heel-to-toe walking into your daily routine. Evaluate your diet and discuss with a healthcare professional if considering supplements to ensure adequate intake of nutrients like Vitamin D and B12. If you are experiencing persistent or severe balance issues, it is crucial to speak with a healthcare professional to rule out any underlying medical conditions and determine the best course of action. Remember that consistent effort is the key to maintaining your stability and enjoying a healthier, more active life.

For more in-depth information on the mechanics of balance, consider reading resources from authoritative health institutions like Harvard Health.

Frequently Asked Questions

While there is no instant fix, consistent practice of targeted balance exercises, such as daily Tai Chi or standing on one foot, is a highly effective way to see improvement. Combining exercise with addressing any dietary considerations and reviewing medications with a doctor can contribute to progress.

Yes, dehydration can cause lightheadedness, dizziness, and low blood pressure, all of which can significantly impact your balance. Staying properly hydrated by drinking enough fluids is crucial for maintaining overall stability.

Foods rich in Vitamin D, such as fortified milk and fatty fish, and Vitamin B12, found in meat, eggs, and dairy, can support functions related to balance. Additionally, a diet with sufficient protein is important for maintaining muscle strength needed for stability.

Yes, it is possible to significantly improve your balance at any age. While balance can naturally decline with age, targeted exercises, physical therapy, and addressing underlying health issues can strengthen the systems responsible for stability.

Yes, the inner ear's vestibular system is a primary component of balance. Issues like vertigo and other balance problems often stem from inner ear disorders. Consulting a doctor and potentially a physical therapist for vestibular rehabilitation is recommended.

While discussing supplements like Vitamin D and B12 with a healthcare professional can be helpful, it's important to follow guidance. Excessive intake, particularly of Vitamin D, could potentially have adverse effects. It is important to talk to your doctor before starting any supplement regimen to ensure it is appropriate and safe for you.

To prevent falls, you can make several changes to your home environment: remove loose rugs and tripping hazards, install handrails on stairs, ensure good lighting, and wear sturdy, well-fitting shoes.