The 6 Best Natural Supplements for Allergies

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These are 6 of the best natural supplements for Allergies. Over-the-counter allergy medications can have lots of side effects. Trying to function in a foggy drowsy haze all day is difficult.

With the unwanted side effects of over-the-counter medication, many are turning to alternative treatments. Alternative treatments aren’t expensive and with few, if any side effects it can be a better option for many people.

Here are 6 all-natural options for allergies. Try one or combine a few for allergy relief. Some work better in combination to relieve symptoms. Other times adding one alone can make a big difference.

1. Quercetin 

Quercetin is a flavonoid found in many plants. Look for plants with red, purple, and green colors these contain quercetin. Quercetin is the yellow pigment in the plant.

Quercetin has had several studies done on its anti-inflammatory effect. Also, studies on its ability to help the immune system ( 1 , 2 ). Along with the many other health benefits of quercetin, this supplement can improve many health issues.

Quercetin isn’t absorbed well. However, taking it with bromelain and vitamin C can increase the amount absorbed. Of course, quercetin can be used alone. But to work best take it in combination.

Quercetin may be helpful for people with asthma. It could improve symptoms of allergy-related breathing issues. This is not a substitute for proper medication, especially during an acute asthma attack. But it could help control symptoms overall.

For more information about quercetin (and bromelain) read this article about the benefits of quercetin and bromelain for allergies.

2. BromelainBromelain for allergies

Bromelain goes very well with quercetin. Because bromelain helps increase the bioavailability of quercetin. Bromelain is a digestive enzyme found mostly in pineapple. Pineapple core contains the most bromelain. Eating pineapple to get enough bromelain is difficult since the core is tough and fibrous.

However, with a good blender, you can add pineapple core to a smoothie. When fresh pineapple goes on sale buying extra and freezing leftovers is a great option.

Bromelain works great in combination. However, if your main symptoms are sinus pain and pressure bromelain alone may ease your pain. A study was done on people who had sinus surgery. Despite the surgery, they continued to have symptoms. Bromelain was given for 3 months and helped control symptoms ( 3 ).

Bromelain can be taken alone or in combination with other supplements. Again, bromelain and quercetin can make an amazing combination. But if sinus pain and pressure are your main symptoms taking bromelain alone can be beneficial.

3. Probiotics

Probiotics can take a little time to work. Because of studies done on the gut microbiome we clearly see how important it is to our health. Therefore we are learning how improving the gut microbiome affects overall health. A study  ( 4 ) found that subjects taking Lactobacillus gasseri, Bifidobacterium bifidum, and B longum for 6 weeks had improved allergy symptoms.

Probiotics are a great option. Especially if you have stomach issues. Much of the immune system is influenced by gut microbes. Since Probiotics can improve some stomach problems and allergies at the same time that makes them a wonderful option.

Also, for more information, you can read the best probiotics for allergies. If you plan to take probiotics for allergies it may be best to start a few weeks before allergy season.

4. Stinging Nettle

There is research on stinging nettle that shows it has anti-inflammatory properties. Also, that stinging nettle can help relieve allergy symptoms. However, more studies are needed to clearly know how effective it is.

Stinging nettle grows almost everywhere. If you are skilled enough you can harvest the plant yourself. stinging nettle makes a great tea or infusion. Although be careful it is called stinging nettle for a reason.

I prefer stinging nettle as a tea or capsule. Since I am not brave enough to harvest it myself.  If you have general allergies for example sneezing, coughing, and itching stinging nettle could be a great option. It can be used in combination with other supplements or alone.

You can take a capsule or two a day for allergies. Also, stinging nettle makes a pleasant ice tea. I like to add peppermint or other teas to improve the taste a little. As well as some local raw honey. For more in-depth information about standing nettle, you can read this article.

5. Butterbur

Butterbur is a great supplement for allergies. This supplement has been studied and compared to allergy medication. A study comparing butterbur to cetirizine ( 5 ) showed it had similar results. But without the sedative effects.

Butterbur may need to be taken twice a day compared to lonely once a day for most allergy medication. But for most people, it would be worth it to not feel drowsy all day.

Butterbur is pretty well studied and effective. This can be a great option to try for allergy relief. You need to be careful and get a good brand. Make sure it is PA-free and from a reputable brand.

For more information, you can read this article on butterbur for allergies.

6. SpirulinaSpirulina for allergies

Spirulina is another nutrient-dense supplement. Studies show it can be effective in treating sneezing, sinus congestion, and itching allergy symptoms.

Spirulina can come in capsules, tablets, or powder form. The powder form has a bitter earthy taste. Many people mix it into a smoothie to improve the taste. Spirulina is a dark green color.

Some people may find the taste unpleasant. But along with improving allergy symptoms, it has many other health benefits. Spirulina may improve endurance exercise. This makes spirulina is a great choice for someone who is tired because of allergies.

Spirulina helps several health conditions. It is packed with nutrition and can help if you are lacking any vitamin or mineral. If you have high blood sugar or high blood pressure spirulina could help lower it.

For more information on spirulina, you can read this article.


If you are looking for vitamins to help allergies read 5 important vitamins for allergies. Spirulina or stinging nettle can help make up for some vitamin deficiencies. But it may be necessary to focus on specific vitamins to get enough.


Supplements have the ability to help allergies. Many of the supplements have few or no side effects. Many of these can be used with medications. Be sure to discuss any supplements with your doctor before trying them.

Be especially careful if you are already taking medications for another health condition. Some supplements may interact with medications.

Disclaimer –  Medical advice is not provided in this article. Consult a healthcare provider before adding any supplements or making lifestyle changes.

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