Immune System

Seasonal Allergies & Hay Fever

Stabilize mast cells and calm histamine-driven sneezing, congestion, and itchy eyes.

Prevention

Key nutrients: Quercetin, vitamin C, omega-3, vitamin D, local raw honey.

Eat regularly: Onions, apples, capers, citrus, berries, leafy greens, oily fish, raw local honey, nettle tea.

Rinse pollen off skin and hair at the end of high-pollen days.

Quercetin

OtherModerate evidence

500 mg twice daily stabilizes mast cells; start 2 weeks before pollen season.

Stinging nettle leaf

HerbModerate evidence

300 mg freeze-dried capsules at first symptoms blunts histamine response.

Butterbur

HerbStrong evidence

PA-free extract (50 mg 2×/day) matches antihistamines without drowsiness.

Local raw honey

FoodTraditional use

1 tbsp daily of local honey may desensitize to regional pollens.

Vitamin C

VitaminModerate evidence

1–2 g/day acts as a natural antihistamine.

A note of caution. Natural doesn't mean risk-free. Herbs and supplements can interact with medications, affect pregnancy, or worsen certain conditions. Speak with a qualified clinician before starting a new regimen, especially if you take prescriptions.