12 Best Natural Antihistamines to Soothe Allergy Symptoms
Allergies—they affect millions every year, causing itchy eyes, sinus pressure, sneezing, and a variety of uncomfortable symptoms. While conventional treatments like antihistamines and nasal sprays can provide temporary relief, they often come with undesirable side effects like drowsiness, brain fog, and headaches. Plus, their effectiveness can wear off over time, leaving you relying on more medication.
At Revive Health, we offer a more holistic approach to tackling seasonal and chronic allergies. While conventional treatments have their place, natural antihistamines found in foods, supplements, and vitamins offer a safer and more sustainable alternative. In fact, natural antihistamines not only help alleviate symptoms but often come with additional health benefits.
In this article, we’ll dive into the top 12 natural antihistamines that can help soothe your allergies, along with the science behind them and how to integrate them into your lifestyle.
1. Vitamin C: The Anti-Inflammatory Powerhouse
Vitamin C is a potent antioxidant that also acts as a natural anti-inflammatory. It stabilizes mast cells, which release histamine in response to allergens like ragweed or pollen. By preventing this histamine release, vitamin C reduces allergy symptoms like sneezing, runny nose, and congestion.
You can find vitamin C in foods like oranges, grapefruit, peppers, and Brussels sprouts. For those who need a boost, Revive Health recommends a high-quality supplement like Brillian-C to help ensure you're getting enough.
2. Quercetin: A Flavonoid with Natural Antihistamine Benefits
Quercetin is a flavonoid antioxidant that is one of the most powerful natural antihistamines available. It works by stabilizing mast cells, preventing histamine release, and reducing inflammation in the respiratory tract. If you’re suffering from sinusitis or hay fever, quercetin can offer relief.
Find quercetin in foods such as apples, berries, dark leafy greens, and green tea. You can also consider taking a quercetin supplement if you’re looking for concentrated support.
3. Stinging Nettle: A Herb with Natural Antihistamine Effects
Used for centuries as a natural remedy, stinging nettle is gaining popularity as an antihistamine. Research suggests that compounds in nettle help prevent the release of inflammatory chemicals, reducing symptoms like runny nose, sneezing, and itchy eyes.
Stinging nettle can be consumed as tea, tinctures, or capsules. For the best effects, Revive Health recommends high-quality herbal preparations.
4. Bromelain: The Pineapple Enzyme for Allergy Relief
Bromelain, an enzyme found only in pineapples, is well-known for its ability to reduce allergy-related inflammationand respiratory irritation. Studies show it can also inhibit mast cells from releasing histamine, making it an effective natural antihistamine. It may also help to break down mucus, relieving nasal congestion and post-nasal drip.
If you're sensitive to histamines, bromelain supplements are an excellent option, as pineapple itself can sometimes trigger symptoms in those with histamine intolerance.
5. Butterbur: Natural Relief for Seasonal Hay Fever
Butterbur is a plant that has been used for centuries to treat hay fever and migraines. Research shows it can be as effective as traditional antihistamines at reducing allergy symptoms, without causing the drowsiness that often comes with conventional treatments.
It works by blocking leukotrienes, chemicals that play a significant role in allergic reactions. Revive Health recommends butterbur in capsule or liquid form for maximum benefit.
6. Curcumin (Turmeric): An Anti-Allergic Spice
Curcumin, the active compound in turmeric, is widely recognized for its anti-inflammatory properties. It helps reduce histamine release, making it an effective natural antihistamine. In addition to its allergy-fighting properties, curcuminsupports heart health, joint health, and digestion, making it a multi-benefit supplement.
Incorporate turmeric into your diet with turmeric lattes, smoothies, or soups. For a more concentrated effect, try a curcumin supplement like The Curcumin available at Revive Health.
7. Ginger: A Natural Remedy for Allergic Reactions
More than just a flavoring agent, ginger is a powerful natural antihistamine. Studies have shown it provides relief from seasonal allergies comparable to medications like Loratadine (Claritin), without the undesirable side effects. Ginger works by reducing inflammation and inhibiting histamine release, helping ease symptoms like itchy eyes and nasal congestion.
Integrate fresh ginger into your diet, or take it in supplement form for consistent relief.
8. Black Seed Oil: A Natural Solution for Allergy Symptoms
Black seed oil, derived from the Nigella sativa plant, contains thymoquinone, an active compound with anti-inflammatory properties. It has been shown to reduce histamine release and provide relief from nasal congestion, sneezing, and other common allergy symptoms.
Revive Health recommends taking black seed oil in capsule or liquid form, or massaging it into the skin for external use. However, avoid using it for high-heat cooking, as it has a low smoke point.
9. Spirulina: A Superfood with Allergy-Fighting Benefits
Spirulina, a nutrient-dense blue-green algae, contains anti-inflammatory and immune-regulating properties that make it an excellent natural antihistamine. One study even found that spirulina was more effective than cetirizine (Zyrtec) in relieving allergy symptoms like itchy, watery eyes.
Take spirulina as a supplement in capsules, tablets, or powder form, and add it to smoothies or juices for added immune support.
10. Probiotics: Supporting Gut Health to Balance the Immune System
The gut microbiome is central to immune system function. An imbalance of gut bacteria can contribute to inflammation and an overactive immune response, leading to heightened allergic reactions. Probiotics help restore gut balance, promote a healthy immune response, and relieve symptoms like congestion, sneezing, and skin reactions.
Incorporate probiotic-rich foods like sauerkraut, kefir, and kimchi, or consider taking a high-quality probiotic supplement like The Probiotic available through Revive Health.
11. Ceylon Cinnamon: A Spice with Antioxidant and Anti-Allergy Properties
Ceylon cinnamon is a wonderful spice that can help alleviate allergy symptoms. Its active compound, cinnamaldehyde, works to reduce nasal inflammation, congestion, and itching. As an added bonus, it provides antioxidant protection and helps to support overall immune health.
Use Ceylon cinnamon in teas, smoothies, or meals. For maximum benefit, it’s also available as a capsule supplement.
12. Honey: A Natural Antihistamine and Immune Booster
Honey, particularly local raw honey, contains small amounts of pollen from your local area, which may help desensitize your immune system to environmental allergens. Honey also has antioxidant and prebiotic properties, which support gut health and protect cells from damage during allergy season.
Consume raw honey daily or use it to sweeten teas or other beverages for soothing relief.
Additional Allergy-Fighting Strategies
In addition to the natural antihistamines mentioned above, there are several other lifestyle changes and holistic approaches to reduce allergy symptoms:
Acupuncture for immune system regulation
Nasal irrigation (e.g., neti pots) to clear allergens from the sinuses
Essential oils to soothe respiratory symptoms
Air purifiers for cleaner air at home
Dietary changes to reduce histamine levels and inflammation
When to Seek Medical Attention
While natural remedies can be highly effective, it’s important to consult your healthcare provider if you experience severe or persistent symptoms. Breathing difficulties, chest tightness, or severe congestion require immediate medical attention. Always talk to your doctor before starting any new supplements, especially if you’re on other medications.
If you're struggling with allergies and looking for personalized support, Revive Health offers in-office appointments and telemedicine visits.
Let Dr. Eason and the Revive Health team guide you in creating a customized plan to alleviate symptoms and improve your overall immune health.
