9 Best Natural Antihistamines For Allergies and Immune Health

The Link Between Allergies + Histamines

Histamines are chemicals in your body that are produced in response to allergens. Specifically, your body produces white blood cells called mast cells to release histamines during the inflammatory-immune response to allergens like the rise in pollen as the weather changes. While this is part of a healthy balanced immune system, chronic allergies are not normal.

As the weather changes the increase in pollen in the air contributes to the rise in season allergy symptoms. However, if your allergies are anything but seasonal, something else is to blame. In fact, our modern world has a lot to do with it.

Everything from toxin exposure, environmental pollution, mold, nutritional deficiencies, and inflammation both trigger an allergic response and mess with your body’s natural ability to fight off allergens. 

Antihistamines work to block your body’s histamine response to this onslaught of allergens in order to bring relief from these uncomfortable symptoms. 

Artificial Vs Natural Antihistamines

Conventional medicine often turns to artificial antihistamines like Benadryl to relieve symptoms. While these do offer temporary relief, they can come with a slew of other negative side effects like sedation, dry mouth, drowsiness, impaired memory, headaches, and cardiac arrhythmia. Plus, there’s the cost of continually buying these expensive pills to consider, too. Basically, you are just exchanging one symptom for another problem! 

Even worse, potency of these medications can wear out over time with continued use, leaving you with a baggage of side effects alongside your persistent allergy symptoms.

What Is A Natural Antihistamine?

Certain substances like foods, vitamins, or supplements, naturally contain antihistamines and other compounds that assist in fighting your body’s allergen response. Research is continually evolving surrounding these natural antihistamines, but I have seen strong anecdotal experiences and scientific evidence to support the use of all-natural antihistamines. 

What is the most powerful natural antihistamine?? Some of my top recommendations include:

1. 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 been on the rise as well, but further research needs to be done on its long-term efficacy. The mechanism by which it can help allergies may be due to its anti-inflammatory properties, which are supported by studies (1). 

How to use: You can find stinging nettle in tea, tinctures, and capsule supplements.

2. Vitamin C

Both inflammation and high levels of oxidative stress have been linked to chronic allergies. Vitamin C has been shown to act as both an anti-inflammatory and antioxidant. (2) While Vitamin C is found in many foods like oranges, peppers, broccoli, Brussels sprouts, and grapefruit; a high-quality supplement can help give your vitamin C levels a much-needed boost if you are deficient.

How to use: Eat more Vitamin C-rich superfoods or take a high-quality, bioavailable supplement like Brillian-C.  

3. Quercetin

This antioxidant is also a natural antihistamine due to its ability to inhibit histamine production and pro-inflammatory pathways. Studies have shown that it can also regulate your immune system by balancing your Th1/Th2 white blood cell levels. (3) As these operate as part of your body’s defense system to fight off viruses, bacteria, and allergens, an imbalance of these cells can lead to increased inflammation and a poor immune response to allergens.

How to use: Eat more quercetin-rich plant foods like apples, berries, dark leafy greens, and broccoli. and/or take a high-quality supplement.

READ MORE: Quercetin Supplement: Amazing Health Benefits And Use Guide

4.Bromelain

This enzyme is uniquely found only in pineapples, it has been used for years to fight inflammation with studies also showing it to be effective at reducing allergy-related inflammation and respiratory irritation, making it an extremely effective natural antihistamine. (4)

How to use: Take a high-quality bromelain supplement. It’s important to note that while bromelain is found in pineapples, they actually contain a high amount of naturally occurring histamines, so it's best to avoid eating fresh pineapple if you have issues with histamine such as histamine intolerance.

5. Probiotics

Your gut is the foundation of your entire health, especially your immune system. In fact, close to 80% of your immune system resides in your gut. That’s why it is so important to prioritize the health of your gut when it comes to fighting off allergies as it directly impacts the strength of your immune system.

Because your gut microbiome is made up of a collection of various bacteria strains - some good and some bad - the goal is to make sure the good guys outnumber the bad. Probiotics work to increase the number of beneficial bacteria in your microbiome.

How to use: Eat more probiotic-rich superfoods like sauerkraut, kefir, and tempeh. Take a high-quality probiotic supplement like The Probiotic. Also, feed the good bacteria already in your gut with prebiotic foods rich in fiber, especially garlic, asparagus, and onions. These foods act as a food source to good gut bacteria to facilitate their growth and multiplication in your gut.

6. Butterbur

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

How to use: Look for a high-quality supplement in capsule or liquid form.

7. Ginger

This root is more than just a flavorful addition to your recipes. It is actually a powerful antihistamine with studies showing it is actually comparable to the conventional antihistamine Loratadine in treating seasonal allergies without any of the negative side effects. (6)

How to use: Cook with more fresh or ground ginger, drink as a tea, and/or take a high-quality supplement.

LEARN MORE: Ginger: A Functional Medicine Guide

8. Black Seed Oil

Black seed oil, from the nigella sativa plant, has shown some good results for treating allergy symptoms. These include nasal congestion, itchy nose, runny nose, and sneezing. (7) 

How to use: 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, black seed oil has a low smoke point, so it might be best to keep it to things like dressings, mixed with other flavors.

9. Turmeric

I love turmeric for so many reasons. Its magic lies in the active component curcumin. Research has shown that curcumin has antiallergic properties and inhibits histamine release from mast cells. (8)

How to use: Take a supplement like The Curcumin. You can also add turmeric powder to soups, smoothies, or to make a golden milk latte. Find the recipe for that latte and other anti-inflammatory drinks you can make in this article. 

Additional Natural Antihistamine Solutions

In addition to switching to natural antihistamines, there are many other natural ways to alleviate symptoms of seasonal and chronic allergies, including:

• Acupuncture
• Neti pot
• Essential oils
• Switch to non-toxic products
• 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.