Popping over-the-counter (OTC) antihistamines can really help with allergies. But you might want to try a few naturally derived supplements too.
Certain plant-based supplements may help bring down inflammation and reduce your hay fever symptoms, including congestion, runny nose, and sneezing.
We’ve partnered with Walmart to bring you this list of a few allergy-busting biggies to keep on your radar:
1. Vitamin C
You might’ve heard that vitamin C can help prevent colds or the flu — and make them less severe when you do get them.
Well, it also works for allergies — possibly because vitamin C helps relax and open up your trachea (aka breathing tube). Researchers have also found it has anti-inflammatory, antioxidant, and immune-reaction-modulating effects.
In one study included in a 2023 review for Inflammopharmacol, researchers followed 40 people with allergic rhinitis for 1.5 years, giving 20 people daily vitamin C and the other 20 people placebo sugar pills.
Those who took vitamin C every day had significantly reduced hay fever symptoms compared with participants who took a placebo pill.
But you may not necessarily need to take it for that long to see results.
Spring Valley Vitamin C with Rose Hips Supplement from Walmart is one way to get your daily dose of this allergy game changer.
Vitamin C is considered very safe, and most people tolerate it well, even at high doses, though overdoing it on vit C may leave you feeling bloated.
2. Probiotics
In one analysis of 28 studies in Frontiers Immunology, researchers found that taking probiotics significantly relieved symptoms of allergic rhinitis and improved participants’ quality of life.
Some strains of probiotic bacteria, like Bifidobacterium longum and Lactobacillus plantarum, may help more than others.
Probiotics are considered safe, but minor side effects like diarrhea, belly pain, gassiness, and fever are possible but unlikely to persist.
You can find probiotic support when you need it at Walmart.
Spring Valley Probiotic Multi-Enzyme Digestive Formula Tablets are formulated with digestive enzymes and the probiotic strain Lactobacillus acidophilus La-14.
3. Omega-3s
Hay fever and inflammation go hand in hand. Limiting that inflammation can seriously help your allergy symptoms. Your immune system reacts to pollen in your nose and eyes, causing symptoms like itchy eyes and congestion.
Omega-3 fatty acids, especially docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are known for their ability to tame inflammation.
Omega-3 supplements are safe, but the FDA recommends keeping the combined daily dose from supplements to 2 grams or less.
Illustration by Jason Hoffman
4. Butterbur
Butterbur is a traditional remedy for several ailments, including hay fever.
While the scientific evidence on butterbur for allergies isn’t totally convincing, there’s some evidence of its allergy-busting abilities. One 2002 randomized controlled trial in the National Library of Medicine found that butterbur leaf extract reduced hay fever symptoms by about the same amount as the hay fever drug cetirizine.
However, butterbur comes with some safety concerns. The plant naturally contains compounds called pyrrolizidine alkaloids (PAs), which can harm your liver and cause cancer.
The only butterbur products you should consider using are ones that are labeled PA-free and have been processed to remove PAs.
But even PA-free butterbur can cause issues like burping, headache, itchy eyes, diarrhea, trouble breathing, tiredness, and stomach pain.
Ironically, if you’re allergic to the common allergen ragweed, you may also have an allergic reaction to butterbur.
5. Bromelain
Bromelain is an enzyme found in pineapple stems. A study in Life suggests it has anti-inflammatory effects and may help improve hay fever symptoms, like a stuffy, inflamed nose.
Bromelain is nontoxic, even at high doses, and doesn’t have many side effects.
One caveat, though — you should probably avoid bromelain if you’re allergic to pineapple.
6. Quercetin
Quercetin is an antioxidant compound that acts as a natural antihistamine.
Research for Allergy Asthma Clin Immunol suggests that it prevents your body tissue from producing histamine and other inflammatory chemicals that can lead to allergy symptoms.
Taking quercetin may help reduce symptoms of hay fever, atopic dermatitis, and allergic asthma, according to animal and human studies.
You can find it in many foods, including berries, apples, tea, tomatoes, onions, broccoli, and nuts.
Fun fact: It’s especially concentrated in raw capers. Chicken piccata, anyone?
Many people take quercetin supplements too.
It’s almost completely nontoxic when you get it from food, and a study in Foods has shown people have taken quercetin supplements by mouth for 3 months at 1 gram per day with no reported side effects. However, longer-term data wasn’t available.
But at very high doses, it may cause side effects like vomiting.
Bottom line
Bringing down inflammation is key to allergy relief, and a few science-backed supplements may help.
You can use them on their own or alongside OTC allergy medications.
As with all supplements, speak with a health professional like you’re local Walmart pharmacist if you’re thinking of taking something new.
They can give you personalized advice on what’s safe to try, medication interactions to avoid, and how much to take to get relief.
