4 natural antihistamines that could help ease hay fever symptoms

A woman blowing her nose after experiencing hay fever

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Strong Women


4 natural antihistamines that could help ease hay fever symptoms

By Lauren Geall

10 months ago

4 min read

Looking for help relieving your hay fever symptoms? Add these natural antihistamines to your toolkit.


Learning how to deal with hay fever is a marathon, not a sprint. Seasonal allergies aren’t something you can just get rid of; often, you have to experiment with a whole load of interventions to find a combination that relieves your symptoms.

That is, of course, easier said than done. But if you’re on the hunt for something simple, exploring the world of natural antihistamines is a great place to start.

A group of nutrients and chemical compounds that block the action of histamine in the body, natural antihistamines have become a popular option for those who struggle with side effects from store-bought antihistamines or who have developed a tolerance to their usual medications. And because they’re typically found in foods and drinks you can buy in the supermarket, they’re easy to obtain and use. 

Of course, if you’ve been prescribed antihistamines by your doctor, you shouldn’t stop taking them without speaking to them first. The effectiveness of natural antihistamines can also vary depending on factors such as how much you consume and what you consume them with, so they may be best suited to people with milder symptoms.

However, there is research to show natural antihistamines can have a positive effect on hay fever symptoms. Intrigued? Here are four natural antihistamines to check out this hay fever season.


Vitamin C 

A glass of juice

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Vitamin C is one of the most scientifically proven natural antihistamines out there, and the most widely available.

In 2023, a big review of 139 papers found that vitamin C can offer powerful anti-allergy effects for people suffering from allergic and immune-system-related conditions. Ultimately, the study concluded that vitamin C was effective because it offers anti-inflammatory and antioxidant effects, helping to relax the throat muscles, which often constrict during an allergic response.

The effects of vitamin C are particularly powerful when the vitamin is delivered in concentrated doses: a 2018 study found that high-dose intravenous vitamin C eased allergy symptoms, while another piece of research published in 2000 found that taking 2,000mg of vitamin C a day could reduce histamine levels. 

However, mimicking these studies probably isn’t a good idea. According to the NHS website, consuming over 1,000mg of vitamin C a day can cause issues including stomach pain and diarrhoea, so it’s best to use smaller doses of vitamin C alongside other interventions to deal with your hay fever, rather than going all in and risking uncomfortable symptoms.

While you can get vitamin C supplements, the vitamin is also widely available in lots of different foods. Foods with a high vitamin C content include:

  • Citrus fruits (especially oranges)
  • Peppers
  • Strawberries
  • Blackcurrants
  • Broccoli
  • Tomatoes

Quercetin 

Red onion

Credit: Getty

Quercetin is another type of antioxidant and natural pigment found in many fruits, vegetables and grains – and while it may not be as well-known as vitamin C, it can still offer benefits. 

Quercetin belongs to a group of plant chemicals known as flavonoids, which help to bind and neutralise harmful free radicals within the body.

It’s worth noting that research into the efficacy of quercetin is mixed. It’s been shown in the lab to restrict immune cells from releasing histamine, and animal studies have also shown it can help to relieve allergy symptoms, but there’s been limited research in humans so far. However, researchers believe it could provide some relief. 

While you can access quercetin in supplement form, its abundance in various fruits and vegetables makes it easy to access. Some key sources include:

  • Citrus fruits
  • Apples
  • Onions (particularly red onions)
  • Parsley
  • Sage
  • Tea
  • Red wine 

Bromelain 

Pineapple

Credit: Getty

The scientific name for an enzyme mixture found within pineapples, bromelain has been linked to several health benefits, including the relief of allergy symptoms.

It’s the substance that causes the unpleasant tickling sensation you sometimes get after eating too much pineapple because it has a ‘mucolytic effect’ – ie it breaks down mucus. In our mouths, this breakdown in mucus weakens the saliva that protects the oral cavity, leading to irritation. But elsewhere in the body, this ability to break down mucus can be beneficial.  

When it comes to hay fever, bromelain’s ability to break down mucus can help alleviate congestion in the nose and throat, making it easier to breathe. It also has an anti-inflammatory effect, which can help to prevent swelling.

You can buy bromelain in supplement form, but it’s best to get it from the source – pineapple. It’s derived from the stem and juice of a pineapple, so you can enjoy it in fresh, canned or liquid form.  

Spirulina 

Spirulina

Credit: Getty

Often found within greens powders, spirulina is an antioxidant-rich algae that grows in mineral-rich waters. It’s considered a superfood due to its high protein and nutrient level, and while its recent popularity has not been extensively researched, some research has shown it can help with hay fever symptoms.

In one study, spirulina was found to relieve symptoms including sneezing, nasal congestion and itching, which experts believe have to do with the algae’s ability to reduce inflammation of the nasal pathways.

Because spirulina is a whole food – not an individual nutrient – it’s primarily available in supplement form, usually as a powder. But you can often find it combined with other vitamins, minerals and whole foods, too. 


Images: Getty

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