Key takeaways:
Many supplements for allergies have been marketed for treating seasonal allergies, but not all of them are helpful or worth trying.
There’s some evidence that supplements — like quercetin, zinc, and stinging nettle — may improve symptoms of seasonal allergies, like runny nose and congestion. They may work by blocking the release of histamines or reducing inflammation.
But other supplements — like butterbur, honey, and bromelain — don’t have solid evidence to suggest that they’re helpful for allergy symptoms.
If you have allergies, the changing of the seasons may be a time of year that you dread. Outdoor allergens — like plant pollen and mold — can bring on symptoms, like runny nose, itchy eyes, and sneezing.
You might feel like your only choices are to suffer through it or rely on medications. But some natural supplements and remedies may help treat allergy symptoms. Here, we review a list of 11 common supplements for allergies. We discuss the research behind them and their effectiveness, and give you clear guidance on which ones are actually worth trying.
1. Quercetin
What is it?
Quercetin is a type of plant pigment called a flavonoid. It works as a natural antihistamine. This means it helps block the release of histamines, which are molecules that your immune system releases. Histamines are what cause allergy symptoms, like a runny nose and congestion.
The evidence
In addition to blocking histamines, there’s evidence from lab and animal studies that quercetin has other anti-allergy and antiviral properties. It may also reduce inflammation caused by allergy symptoms.
Research in humans is limited. But one study found that people who ate more quercetin-rich foods had lower rates of respiratory allergies, like asthma.
Quercetin is found in a variety of foods, including apples, berries, and onions.
Any health risks?
Quercetin has minimal side effects when taken in doses of 1,000 mg or less per day. When side effects do happen, they’re usually mild, like an upset stomach or headaches.
Some animal studies suggest that high doses of quercetin could lead to serious risks, like kidney damage or tumor growth. But these effects haven’t been seen in humans.
Is it worth a try?
It might be worth a try. Many lab and animal studies show that quercetin has strong anti-allergy effects. Though research in humans is limited, it’s promising. But, if you have chronic health conditions, you should always check with a healthcare professional before starting quercetin. This is especially important if you take prescription medications, since it can interact with certain medications.
2. Zinc
What is it?
Zinc is a natural mineral found in many foods. It helps your body grow and develop. Zinc may be best known for its role in strengthening your immune system. But it also plays a role in wound healing, taste sensation, and allergic responses.
The evidence
Zinc may help reduce inflammation caused by allergies. People with a zinc deficiency are up to five times more likely to have allergies than those without a deficiency.
One study of almost 2,000 people found that lower blood levels of zinc were linked to increased levels of allergy-specific antibodies, known as immunoglobulin E (IgE). Higher IgE levels are linked to higher rates of seasonal allergies and other types of allergies. This may explain why another study found that taking zinc supplements can help reduce seasonal allergy symptoms.
Any health risks?
High doses of oral zinc supplements can cause symptoms, like diarrhea, stomach cramping, and vomiting, within a few hours of taking them. Nasal sprays containing zinc might cause a temporary loss of smell. But any side effect is likely to go away quickly. With zinc supplements, don’t take more than the recommended upper limit of 40 mg per day.
Is it worth a try?
It’s probably worth a try. Like quercetin, zinc is a promising supplement for allergies. Though larger studies in humans are needed, current evidence suggests it may help improve allergy symptoms. It also has a low risk of side effects.
You can also boost your zinc intake by eating foods rich in zinc, such as oysters, pumpkin seeds, and turkey breast.
3. Turmeric
What is it?
Turmeric comes from a root vegetable that’s used as a spice for seasoning food. Its active compound, curcumin, is responsible for most of its known health benefits and gives turmeric its yellow color.
The evidence
There’s good evidence that turmeric can help with inflammatory conditions, like arthritis. The evidence that it helps with seasonal allergies is more limited. Most studies are from animals or in labs.
One human study looked at people with hay fever (allergic rhinitis). It found that taking curcumin supplements by mouth for 2 months led to less sneezing and alleviated runny nose symptoms.
Any health risks?
Turmeric is generally safe. But some people could have side effects of diarrhea and stomach pain at doses higher than 450 mg per day.
If you’re pregnant, it’s not recommended to take turmeric supplements because some animal studies showed risks during pregnancy. But eating foods that contain turmeric spice, such as curry, is believed to be safe, even when pregnant or nursing.
Is it worth a try?
Possibly. There’s some evidence that turmeric supplements can help with seasonal allergies when taken daily for several months. It may also have other benefits as an anti-inflammatory treatment for some conditions, like arthritis.
4. Probiotics
What are they?
Probiotics are live microorganisms — like bacteria — that are good for your gut. They play a role in supporting a balanced microbiome. This makes them also potentially helpful in supporting a variety of other aspects of health, including your immune system and heart health.
The evidence
Probiotics have been shown to help support immune system function. A review of 28 studies concluded that probiotics help improve allergy symptoms. But the results were inconsistent between studies.
Another study also raised concerns about variability in the research. Whether probiotics can treat allergies depends on factors like the strain of bacteria, dosage, and how they’re taken. The study also reported that the most beneficial probiotic strain for allergies isn’t yet known.
Any health risks?
Probiotics aren’t likely to cause side effects in generally healthy people. Possible mild side effects may include digestive issues, like bloating and gas.
But probiotics may pose a risk for those with weakened immune systems, potentially leading to infections. The risk of side effects may be higher in premature infants, hospitalized people, and those with serious medical conditions.
Is it worth a try?
If you have a healthy immune system, probiotics are a safe supplement that may offer multiple health benefits. These include a potential to provide allergy relief. But the best strains and dosages are still unclear, and some brands can be expensive.
You can also increase your probiotic intake by eating fermented foods and beverages like kefir. These are a good source of natural probiotics.
5. Butterbur
What is it?
Butterbur is a type of plant that grows in parts of North America, Europe, and Asia. It got its name because people used to wrap it around butter in warm weather. For centuries, it’s been used to treat many health issues, like cough, upset stomach, and allergies.
The evidence
Some studies suggest that butterbur extracts may help with allergy symptoms, but the evidence isn’t strong. Much of the research is outdated, and newer, more thorough research is needed.
Any health risks?
Some butterbur supplements may contain chemicals known as pyrrolizidine alkaloids. These can cause damage to parts of your body like your liver and lungs — and may even cause cancer.
Due to concerns about possible liver damage, the Academy of Neurology stopped recommending butterbur supplements for migraines in 2015.
Other possible side effects may include things like itchy eyes, headache, and fatigue.
Is it worth a try?
No, there isn’t enough recent evidence to suggest butterbur helps with allergy symptoms. More importantly, the potential health risks are serious. It’s best to stick to safer supplements with stronger scientific evidence.
6. Vitamin C
What is it?
Vitamin C, also known as ascorbic acid, is a potent antioxidant that supports your immune system. Since your body can’t make vitamin C, you need to get it from food or supplements.
The evidence
One study had participants take 2,000 mg of vitamin C for 8 weeks and exercise. The study reported that this combination of vitamin C and exercise significantly improved allergy symptoms, like runny nose, sneezing, and congestion.
Most other recent studies on vitamin C and allergies have been small, done in animals, or used forms of vitamin C other than oral supplements.
Any health risks?
There’s some evidence that high doses of vitamin C may cause kidney stones in men, though no link has been found in women. Otherwise, vitamin C is considered safe, even at high doses.
The most common side effects include mild digestive issues, like nausea, diarrhea, and stomach cramps. To avoid these, it’s best to stay at or below the recommended upper limit of 2,000 mg per day.
Is it worth a try?
Yes, vitamin C is a low-risk, affordable supplement, so it’s worth trying if you’re curious. Though research on its effect on allergies is still emerging, some evidence suggests it may help lower allergy symptoms.
In addition to supplements, some foods rich in vitamin C include citrus fruits, strawberries, and broccoli.
7. Honey
What is it?
Honey adds a touch of sweetness to foods. Certain types of honey may also have health benefits. For example, some people claim that honey can help treat seasonal allergies.
The evidence
A study from 2013 looked into this claim. Researchers gave a group of people with seasonal allergies either raw honey or a placebo. Both groups also took an antihistamine. After 8 weeks, the group who ate real honey had improved symptoms compared to the placebo group. But this was a small study, and participants consumed a lot of honey, making it hard to draw firm conclusions.
Any health risks?
In rare cases, consuming raw honey causes an immediate allergic reaction in people with severe seasonal allergies. This is due to the pollen in honey.
Honey is also high in sugar, with 17 g per tablespoon. Eating a lot of it — especially alongside other sugary foods — may lead to exceeding the recommended amounts of sugar per day.
Lastly, honey can cause botulism if it’s given to infants younger than 12 months old, so it should never be used to treat allergies in babies.
Is it worth a try?
No, there isn’t enough research to recommend using honey to treat seasonal allergies. But honey can be worth a try to help soothe a cough.
8. Stinging nettle
What is it?
Stinging nettle is a plant that’s been used around the world as medicine for a long time.
The evidence
Lab studies suggest that stinging nettle may have anti-allergy activity. It may work by blocking histamine receptors and lowering mast cells, which can cause inflammation.
A small study found that taking stinging nettle tablets helped improve the management of seasonal allergies, but it wasn’t significantly better than taking a placebo.
Any health risks?
Research has found that having stinging nettle extracts as a supplement is well tolerated, with minimal or no side effects. If side effects do occur, they may include things like headache, nausea, or change in bowel habits.
Is it worth a try?
Not yet. Though lab studies show promise, there isn’t enough strong research in humans to confirm that stinging nettle works well to treat seasonal allergy symptoms.
9. Spirulina
What is it?
Spirulina, or Arthrospira platensis, is a type of algae. It’s become one of the most well-known algae supplements due to its bioactive compounds with reported health benefits.
The evidence
Spirulina has both antioxidant and anti-inflammatory effects. In a study of 65 people with seasonal allergies, spirulina was compared to the anti-allergy medication, cetirizine. Half of the participants took 2 g of spirulina daily, while the other half took 10 mg of cetirizine for 2 months. The study found that spirulina worked better than cetirizine to lessen symptoms, like runny nose, nasal congestion, and trouble smelling. The main downside was that spirulina had to be taken four times a day.
Other studies have also reported that spirulina can significantly improve allergy symptoms compared to a placebo.
Any health risks?
For generally healthy people, there are few known side effects when taking spirulina. Some people have reported possible stomach problems and insomnia. It can also negatively interact with certain types of medications.
Spirulina also has a risk of being contaminated with toxic microorganisms. This is because it’s often produced in open ponds, which may contain contaminated water.
Is it worth a try?
It could be, with a few precautions. Anyone with chronic health conditions or who takes daily medications should check with a healthcare professional. The potential drug interactions are a risk.
Also, given the risk for contamination, it’s important to buy spirulina only from reputable brands to make sure you’re getting the purest and safest form possible.
10. Bromelain
What is it?
Bromelain is a natural enzyme found in pineapple. It’s promoted as a dietary supplement for many different health issues, such as digestive disorders, pain, and wounds.
The evidence
Most research on bromelain is more than 10 years old and was done in rodents. These studies suggest that bromelain may help reduce inflammation in the airways, which might help lower symptoms of allergies. However, it’s not clear if this research applies to humans. There isn’t enough high-quality research to recommend bromelain for allergy treatment.
Any health risks?
There are few reported side effects of bromelain in studies. Mild side effects that may occur include upset stomach and diarrhea.
Is it worth a try?
No. While bromelain may be helpful for other health conditions, it shouldn’t be used to treat allergies.
11. Vitamin D
What is it?
Vitamin D is a nutrient that helps support healthy bones, nerves, and the immune system. Your body makes vitamin D when your skin is exposed to sunlight, and you can also get it from food or supplements.
The evidence
People with vitamin D deficiency may be more likely to have allergy symptoms, like chronic runny nose. But the research on vitamin D and allergies is mixed. Some studies suggest that taking vitamin D supplements can reduce allergy symptoms, but the effects aren’t strong and results are inconsistent between studies.
Any health risks?
Taking too much vitamin D can lead to nausea, vomiting, muscle weakness, and kidney stones. This is rare, however, at recommended doses. The recommended daily amount for most people is 600 IU per day. But, if your levels are low, a healthcare professional will usually advise a higher amount.
Is it worth a try?
Maybe. There’s some evidence that vitamin D helps with allergies, but the research is weak.
Reducing exposure to allergens
Supplements may help ease allergy symptoms, but they work best when combined with steps that lower your exposure to allergens.
To reduce exposure to seasonal allergies, like pollen, take these steps:
Track pollen counts. On high-pollen days, keep windows closed and limit outdoor time when possible.
Keep windows closed during pollen season. This is especially helpful during the day.
Shower after being outside. Pollen sticks to your skin, hair, and clothes. Showering and changing clothes can help prevent it from spreading around your home.
Use air conditioning, instead of opening windows. This can help filter out pollen, especially in bedrooms.
Wear sunglasses or a hat outdoors. This may help keep pollen out of your eyes and hair.
Frequently asked questions
Quercetin and zinc show promise as natural antihistamines. Stinging nettle may also block histamine receptors.
Some research has found a link between low levels of vitamin D and a higher sensitivity to some allergens in children. In other words, vitamin D may help protect against food allergies, though it’s too early to say for sure. This doesn’t mean that vitamin D can reverse or even help manage allergy symptoms. More research is needed to better understand the relationship between vitamin D and allergies.
No, allergies aren’t a sign of a weak immune system. In fact, an allergic reaction occurs when your immune system launches too strong of a response to something in your environment. In other words, your immune system mistakes something harmless, like a food, for a threat and overreacts. This overreaction can lead to bothersome and even life-threatening symptoms.
There isn’t a way to fully “reset” your body and stop allergies from happening. But you can reduce how severe symptoms feel. Limiting allergen exposure, using proven treatments (like antihistamines or nasal sprays), and supporting immune health with good sleep and a balanced diet can help. For some people, allergy shots or drops may help get rid of allergies. But these take a long time to work and aren’t effective for all allergies.
Yes, there’s a link between gut health and allergies. When the balance of “good” versus “bad” bacteria is off, your immune system may be more likely to overreact to things like pollen. And some studies suggest that probiotics may reduce allergy symptoms, but the results aren’t consistent.
Quercetin and zinc show promise as natural antihistamines. Stinging nettle may also block histamine receptors.
Some research has found a link between low levels of vitamin D and a higher sensitivity to some allergens in children. In other words, vitamin D may help protect against food allergies, though it’s too early to say for sure. This doesn’t mean that vitamin D can reverse or even help manage allergy symptoms. More research is needed to better understand the relationship between vitamin D and allergies.
No, allergies aren’t a sign of a weak immune system. In fact, an allergic reaction occurs when your immune system launches too strong of a response to something in your environment. In other words, your immune system mistakes something harmless, like a food, for a threat and overreacts. This overreaction can lead to bothersome and even life-threatening symptoms.
There isn’t a way to fully “reset” your body and stop allergies from happening. But you can reduce how severe symptoms feel. Limiting allergen exposure, using proven treatments (like antihistamines or nasal sprays), and supporting immune health with good sleep and a balanced diet can help. For some people, allergy shots or drops may help get rid of allergies. But these take a long time to work and aren’t effective for all allergies.
Yes, there’s a link between gut health and allergies. When the balance of “good” versus “bad” bacteria is off, your immune system may be more likely to overreact to things like pollen. And some studies suggest that probiotics may reduce allergy symptoms, but the results aren’t consistent.
The bottom line
There are many different types of supplements for allergies. Though many supplements don’t have enough research to support their effectiveness for treating allergies, some do show promise. Supplements — like quercetin, zinc, and turmeric — may help reduce seasonal allergy symptoms. These can be used alongside or in place of conventional medicines. Just remember to always talk with your healthcare team before starting or stopping any new supplement or medication.
Why trust our experts?
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