Quick answer: Allergies happen when the immune system overreacts to harmless substances such as pollen, dust or pet dander. Simple habits such as nasal saline rinses, HEPA filters and showering after outdoor time reduce exposure. Quercetin, stinging nettle, vitamin C, butterbur and probiotics are commonly used natural supports, often started a few weeks before allergy season.
Key takeaways
Allergies happen when the immune system overreacts to harmless things like pollen, dust or pet dander.
Saline rinses, HEPA filters and showering after time outdoors are simple ways to lower exposure.
Quercetin, stinging nettle, vitamin C and probiotics are commonly used and are often started a few weeks before the season.
Why allergies happen
The immune system mistakes a harmless protein for a threat and releases histamine and other chemicals from mast cells. Gut health, inflammation, genetics and how well your body clears histamine all play a role.
Habits that reduce symptoms
Rinse your nose with saline once or twice daily, use a HEPA air filter, and keep windows closed on high-pollen days. Shower and change clothes after time outdoors, and start your plan a few weeks before your season.
Natural supports commonly used
Quercetin with bromelain helps stabilize mast cells, and stinging nettle leaf is traditionally used for hay fever, with one small trial showing modest benefit. Vitamin C has mild antihistamine effects, and butterbur has been studied for hay fever, though you should use only PA-free products.
Probiotics may help balance immune responses, omega-3s support a healthy inflammatory response, and spirulina has been studied for allergy symptoms. Local honey is popular, though the evidence is limited.
Amounts should be individualized.
Is testing helpful?
Allergy testing (skin or blood IgE) identifies specific triggers. In chronic cases, gut and inflammation markers can add context. Functional labs are optional. They can be helpful in more complex cases.
Allergies and healthy aging
Ongoing allergic inflammation adds to the body’s overall inflammatory load and oxidative stress, and it reflects disrupted communication within the immune system. Calming it supports long-term health. Related: supporting your immune system and gut barrier support.
When to see a naturopathic doctor
It may be time to see a naturopathic doctor if seasonal or year-round allergies affect your sleep or daily life, or if you want to rely less on allergy medications. The same is true if you have allergies along with gut or skin issues, or if your child has allergies and you want gentle options (with their pediatrician).
See a medical provider promptly or call 911 for trouble breathing, swelling of the lips, tongue or throat, or hives with dizziness. These can be signs of anaphylaxis.
What the research shows
Butterbur is one of the better-studied herbs for hay fever. In a 2002 BMJ trial by Schapowal, 125 adults with seasonal allergic rhinitis took a butterbur extract (Ze 339) four times a day or the antihistamine cetirizine once a day for 2 weeks, in a double-blind comparison. Both groups improved similarly on quality-of-life and global improvement scores, and two-thirds of side effects in the cetirizine group were drowsiness or fatigue. There was no placebo group, and only extracts certified free of liver-toxic pyrrolizidine alkaloids should be considered.
Quercetin has much less human data. In a 2022 randomized, double-blind trial by Yamada and colleagues, 66 Japanese adults aged 22 to 78 with pollen allergy took 200 mg of a bioavailable quercetin formulation or a placebo daily for 4 weeks. Several symptom scores, including eye itching, sneezing, runny nose and sleep, improved more with quercetin than with placebo. The study was small and short and tested one specific product, so it is promising rather than conclusive.
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Questions to bring to your clinician
These questions can help you get the most out of your next visit.
Should I start any natural allergy support before my season begins, and would allergy testing help?
Could quercetin or nettle interact with any of my current medications or other supplements?
Would any labs or health history details help us decide whether quercetin or nettle makes sense for me?
How would we tell whether quercetin or nettle is a good fit for me, and when should we check in again?
Frequently asked questions
What is a natural antihistamine?
Quercetin, stinging nettle and vitamin C are commonly used for their antihistamine effects.
Does local honey help allergies?
It is a popular remedy, but research has not shown consistent benefits.
When should I start allergy supplements?
Many people start a few weeks before their allergy season.
Can gut health affect allergies?
Research links the microbiome with immune balance, and probiotics may help some people.
Sources
- Schapowal A, . Randomised controlled trial of butterbur and cetirizine for treating seasonal allergic rhinitis. BMJ 2002. PMID: 11799030. https://pubmed.ncbi.nlm.nih.gov/11799030/
- Yamada S, Shirai M, Inaba Y, et al. Effects of repeated oral intake of a quercetin-containing supplement on allergic reaction: a randomized, placebo-controlled, double-blind parallel-group study. Eur Rev Med Pharmacol Sci 2022. PMID: 35776034. https://pubmed.ncbi.nlm.nih.gov/35776034/
- Hermelingmeier KE, et al. Nasal irrigation as an adjunctive treatment in allergic rhinitis: a systematic review and meta-analysis. Am J Rhinol Allergy 2012. PMID: 23168142. https://pmc.ncbi.nlm.nih.gov/articles/PMC3904042/
- Mittman P. Randomized, double-blind study of freeze-dried Urtica dioica in the treatment of allergic rhinitis. Planta Med 1990. PMID: 2192379. https://pubmed.ncbi.nlm.nih.gov/2192379/
- Rajan TV, et al. Effect of ingestion of honey on symptoms of rhinoconjunctivitis. Ann Allergy Asthma Immunol 2002. PMID: 11868925. https://pubmed.ncbi.nlm.nih.gov/11868925/
- Zajac AE, Adams AS, Turner JH. A systematic review and meta-analysis of probiotics for the treatment of allergic rhinitis. Int Forum Allergy Rhinol 2015. PMID: 25899251. https://pmc.ncbi.nlm.nih.gov/articles/PMC4725706/
- MedlinePlus: Allergy
- NIH Office of Dietary Supplements: Vitamin C (Consumer Fact Sheet)
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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