The Top 12 Natural Antihistamines For Allergies

Conventional medicine often turns to over-the-counter (OTC) allergy medications and nasal sprays to relieve symptoms like itchy eyes and sinus pressure during seasonal changes.

While these do offer temporary relief, they can come with a slew of negative side effects like drowsiness, brain fog, and headaches. Worse yet, their potency can wear off with continued use.

Natural antihistamines found in foods, vitamins, or supplements offer a similar approach to allergy drugs with fewer side effects. They work to block your body’s response to histamines, or chemicals in your body produced in response to allergies, to relieve uncomfortable symptoms.

In my functional medicine practice, I’ve had great success using more natural approaches to seasonal allergies and allergic rhinitis, or hay fever. There are holistic alternatives to Benadryl and drugs like it to tackle your body’s allergic responses.

1. Vitamin C

Inflammation and high levels of oxidative stress have both been linked to chronic allergies. Vitamin C acts as an anti-inflammatory and antioxidant to offer protective effects against those causes.

Studies show vitamin C may stabilize mast cells, which release histamine in response to allergens like ragweed, pollen, and pet dander. (1) That doesn’t just mean improved symptoms when you’re exposed to allergens. It could mean fewer cases where allergens cause symptoms at all.

You can find vitamin C in foods like oranges, grapefruit, peppers, broccoli, and Brussels sprouts. A high-quality supplement like Brillian-C can help you boost your daily dose if you think you’re deficient or have sensitivities to high-histamine citrus fruits.

2. Quercetin

This antioxidant flavonoid is one of the most powerful natural antihistamines out there, thanks to its ability to stabilize mast cells. Quercetin’s anti-inflammatory properties can also reduce inflammation in the respiratory tract in those suffering from conditions like sinusitis. (2)

Find this one in food sources like apples, berries, dark leafy greens, broccoli, and green tea. You can also take a quercetin supplement.

Getting a handle on inflammation is essential to improved wellness. If you’re struggling with symptoms of inflammation or want to rebalance your immune system, check out my course: Mastering Autoimmune Conditions & Inflammation With Functional Medicine.

3. Stinging Nettle

This shrub has been used for thousands of years across the world as a natural remedy for a variety of health conditions. Recently, its use as an herbal antihistamine has also been on the rise because of its anti-inflammatory properties.

Studies show the plant contains compounds that may prevent the release of inflammatory chemicals, but more research is needed to see whether it performs better than placebos. (3) You can find stinging nettle in tea, tinctures, and capsule supplements.

4. Bromelain

Bromelain, an enzyme found only in pineapples, has been used for years to reduce allergy-related inflammation and respiratory irritation. Studies also show bromelain inhibits mast cells from activating. (4) This has implications for both histamine levels and wound healing.

Bromelain may also help you break down mucus, which could mean clearer nasal passages and less nasal congestion or post-nasal drip.

Unfortunately, pineapples are high-histamine. Opt for a supplement if you have a histamine intolerance and want to take advantage of the antihistamine properties of bromelain.

5. Butterbur

Commonly found throughout Europe and parts of Asia and North America, this shrub is often used to treat seasonal hay fever and migraines. Research has found it to be just as effective at reducing symptoms without the drowsiness that commonly accompanies traditional antihistamines. (5)

This one works by blocking leukotrienes, or inflammatory chemicals that play a role in allergic reactions. Look for a high-quality butterbur supplement in capsule or liquid form.

6. Turmeric

I love turmeric for so many reasons. Its magic lies in curcumin, its active component. On top of its impacts on joint health, heart health, and digestion, curcumin has anti-allergic properties that prevent excessive histamine release.

Turmeric’s antioxidant effects also support a healthy immune system, which is one of those health benefits that’s so important when you’re battling hay fever and needing to give your body a boost. (6)

Take a supplement like The Curcumin. You can also add turmeric powder to soups, smoothies, or a golden milk latte, one of my favorite anti-inflammatory drinks.

7. Ginger

This root is more than just a flavorful addition to your recipes. It’s one of the more powerful natural histamine inhibitors. Studies show ginger offers comparable relief to medications like Loratadine in treating seasonal allergies with adverse side effects. (7)

Ginger is easy to incorporate into your daily routine. Cook with more fresh or ground ginger, drink it as tea, or take a high-quality supplement.

8. Black Seed Oil

Black seed oil from the nigella sativa plant may offer relief from symptoms like sneezing, runny nose, and nasal congestion due to its active compound, thymoquinone. This compound’s anti-inflammatory properties help reduce the release of histamine and ease those symptoms. (8)

Black seed oil can be ingested as a pill or liquid. It can also be massaged into the skin. Keep in mind that if you use it for cooking, this oil has a low smoke point, so it might be best to keep it to things like dressings and mixed with other flavors.

8. Spirulina

Spirulina, a nutrient-dense blue-green algae, has anti-inflammatory and immune-regulating properties that reduce common allergy symptoms like itchy, watery eyes. One study showed it was even better at relieving symptoms than cetirizines like Zyrtec. (9)

Spirulina is rich in vitamins, minerals, and amino acids, all important to immune system health. It’s widely available as a supplement in powder, tablet, or capsule form, and you can add the powdered version to smoothies or juices.

9. Probiotics

Gut health is essential to immune system health, and any imbalances in your gut microbiome can mean obstacles to fighting off allergies. An imbalance in good vs. bad gut bacteria can contribute to inflammation and an overactive immune response.

Probiotics can support a healthier balance of microbiota, strengthen the gut barrier, and support a more balanced immune response. Certain strains like Lactobacillus and Bifidobacterium may even relieve allergy symptoms like congestion, sneezing, and skin reactions. (10)

Eat more probiotic-rich superfoods like sauerkraut, kefir, and tempeh, or take a high-quality probiotic supplement like The Probiotic. You should also feed the good bacteria already in your gut with prebiotic foods rich in fiber, like garlic, asparagus, and onions.

LISTEN: Microbiome Masterclass: Healthy Guts, Histamine Intolerance, Candida, SIBO, FODMAPS + Food Sensitivities

10. Ceylon Cinnamon

Ceylon cinnamon has a long history of being used as a natural treatment for the common cold and autoimmune conditions. Cinnamaldehyde, its active ingredient, may also alleviate congestion and itching, which are common for allergy sufferers. (11)

The spice's antioxidant effects may also reduce inflammation in the body and protect cells from damage following a particularly bad allergy season. Shop for Ceylon cinnamon in powder form for teas and meals or as a capsule in supplement form.

11. Honey

Honey is a natural antihistamine that helps soothe inflamed airways and reduces the severity of allergy symptoms. Since it contains small amounts of pollen, it may also help desensitize the immune system to local allergens. (12)

Honey is also rich in antioxidants that protect against cell damage and microbial properties, making it a natural remedy for sore throats. It’s good for your gut health, too. Researchers believe it acts as a natural prebiotic when your microbiome is out of balance. (13)

12. Red Ginseng

Red ginseng is one of my favorite adaptogens to recommend in the spring when seasonal allergies are at their worst. Studies show it has powerful anti-allergenic effects against nasal inflammation and symptoms like runny nose and itching. (14)

This herbal remedy contains active compounds called ginsenosides that can help lower histamine levels and inflammation, easing respiratory symptoms linked to allergies. This one comes in capsules, powders, teas, or as a chewable.

Additional Allergy-Fighting Strategies

In addition to switching to natural antihistamines, there are many other natural ways to alleviate symptoms of seasonal and chronic allergies. Here are a few of my favorites:

• Try acupuncture.
• Use a nasal irrigation device (e.g. neti pots).
• Switch to non-toxic products.
• Explore essential oils.
• Get your house checked for mold.
• Use an air purifier at home.
• Change your diet.
• Eat more nutrient-dense superfoods.

Working with a functional medicine practitioner can help you further determine the best course of action to address your symptoms. That may include the best natural antihistamines, home remedies, and lifestyle changes for long-term relief.

What To Steer Clear Of

If you’re already struggling with allergies, you don’t want to put more stress on your system. Certain foods are high-histamine. While some people can handle these foods just fine, you may want to limit your intake of these during allergy season or if you have histamine intolerance:

• Alcohol
• Bone broth
• Canned food
• Cheese
• Chocolate
• Eggplant
• Fermented foods (e.g. kefir, kimchi, yogurt, sauerkraut)
• Legumes (e.g. soybeans, chickpeas, peanuts)
• Mushrooms
• Nuts
• Processed foods
• Smoked meat products (e.g. bacon, salami, salmon, ham)
• Shellfish
• Spinach
• Vinegar

When To Seek Medical Attention

Dealing with seasonal allergies should already be something you’ve discussed with your healthcare provider. If you’ve been experiencing chronic allergies, you may have a histamine intolerance. This is basically an allergic response without the allergen.

Your doctor may recommend allergy testing to identify specific triggers or additional labs to uncover any health concerns getting in the way of symptom management. That could include looking at whether food allergies and intolerances are at play.

Seek medical attention if symptoms like persistent fatigue and congestion become disruptive to daily life. Seasonal allergies can also trigger asthma symptoms in those with asthma. If breathing becomes difficult or you develop any chest tightness at any point, get medical help immediately.

Talk to your primary care doctor before starting any supplements or natural allergy remedies, especially if you’re pregnant, breastfeeding, or on existing medications.

Get To The Root Cause Of Your Allergies

If you’re struggling with allergies, getting rid of your symptoms can sometimes seem impossible. However, by addressing underlying health problems, avoiding allergens, supporting your immune system, and switching to natural antihistamines, it is possible to find relief.

If you’re ready to kick your allergies to the curb and want to learn more about how functional medicine can help you get there, schedule a telehealth consultation. Functional medicine is an integrative approach to health that heals from within for sustainable, long-term wellness.