Updated April 2026
Spring is such a great time to get outside for some family fun, but sometimes seasonal allergies can get in the way. It is rough when everyone else is playing, but you, or your child, are on the sidelines with a runny nose or watery eyes. Over-the-counter medications can offer some relief, but they aren’t without side effects. A natural approach to allergies is preferred by many families (1).
What Causes Seasonal Allergies?
Allergies happen when the immune system overreacts to something harmless (like pollen or dust) and triggers a chain reaction that releases histamine and other irritating chemicals. This is what causes the sneezing, itching, congestion, and watery eyes so many of us are familiar with every spring.
Some of the deeper reasons people experience seasonal immune overreactions include gut and liver imbalances, stress, food sensitivities, nutrient deficiencies, and a history of antibiotic use. Addressing these underlying factors is key to long-term relief (1).
Natural Support Strategies
For day-to-day comfort, we look for things that:
- Help support a balanced histamine response
- Support healthy mast cell function
- Promote clear nasal passages and airways
- Support a healthy inflammatory response
- Limit allergen exposure
For longer-term support, the goal is to promote balance by:
- Supporting gut and liver health
- Managing stress
- Promoting a balanced immune response
- Supporting healthy inflammation levels already in the normal range
Tips for Natural Allergy Season Support
Look for a natural formula that brings together herbs with complementary roles — some to support a calm histamine response, some to promote open, comfortable airways, and others to help maintain a healthy inflammatory balance. A well-rounded formula works on multiple levels at once.
For best results, starting natural support 2-4 weeks before allergy season gives your body time to build up a foundation. As always, check with your doctor before starting anything new, especially if you’re pregnant or breastfeeding.
Herbs for Seasonal Wellness Support
Nettle Leaf (Urtica dioica)
Nettle leaf is one of the most well-studied botanicals for supporting a healthy histamine response and promoting comfort during allergy season (1).
What makes nettle leaf stand out is how broadly it works. Research shows it may help support histamine receptor balance, promote healthy mast cell function, and help maintain normal levels of inflammation-related enzymes — all at the same time (2). In a published clinical study, participants taking nettle experienced measurable differences in inflammatory markers in nasal passages (3). It works best as part of a broader seasonal wellness protocol.
Eyebright Herb (Euphrasia officinalis)
Eyebright has been used in European herbal tradition for centuries to support eye and nasal comfort, especially during times of seasonal immune challenge (1). Eyebright contains several naturally occurring compounds — including quercetin, tannins, and a plant chemical called aucubin — that work together to support a healthy inflammatory response and help maintain comfortable mucous membranes. It is particularly well-suited for supporting eye comfort.
Fresh Yerba Santa Leaf (Eriodictyon californicum)
Yerba santa — Spanish for “holy herb” — has been used by Native Americans for centuries to support respiratory health and promote comfortable, clear breathing. Modern analysis has identified many active compounds in yerba santa leaves, including flavonoids that help support the thinning and clearance of mucus in nasal passages and airways, promoting more comfortable breathing (5). It is a helpful herb for that “stuffy” feeling that often comes with seasonal immune challenges.
Fresh Lobelia Herb (Lobelia inflata)
Lobelia is a traditional herb with centuries of use to support comfortable breathing and normal respiratory function.
Lobelia’s active constituent, lobeline, may help support relaxed, open airways and promote normal mucus clearance (6). Because lobelia is a potent herb, appropriate dosing is important; it should be used as directed.
Nutritional Support for Seasonal Wellness
A strong nutritional foundation makes a real difference. Focus on an anti-inflammatory diet — rich in fruits, vegetables, fatty fish, lean protein, and whole grains — and minimize processed foods, sugar, dairy, and any known food triggers. Since it’s hard to get everything from food alone (especially for kids), a quality multivitamin, omega-3 supplement, and probiotic are a great starting point.
Quercetin and vitamin C work together to help support healthy mast cell function (7,8). Foods high in quercetin (like onions, apples, and berries) also tend to be high in vitamin C, so a colorful diet goes a long way. Both can be taken as supplements for additional support, ideally starting 2–4 weeks before the season begins.
Omega-3 Fatty Acids (Fish Oil)
Omega-3 fatty acids (found in fish oil, salmon, sardines, flaxseed, and walnuts) are well-established for their role in supporting a healthy inflammatory response (9). When it comes to seasonal wellness, they may help support a balanced immune response and promote healthy levels of inflammatory compounds. Research suggests that people with higher omega-3 levels in the blood may be better positioned to maintain a calm, balanced immune response during allergy season (10,11).
Probiotics
About 70-80% of the immune system is found in the gut, which means supporting gut health is directly connected to supporting immune balance. Probiotics (beneficial bacteria) help promote a healthy gut environment which in turn may support a more balanced immune response during allergy season (13,14,15,16).
Look for a probiotic that clearly identifies strains by name. Starting 4–8 weeks before allergy season can help build up a foundation for immune support. A review of over 1,500 participants found that 8 out of 9 probiotic types studied provided meaningful support for at least one measure of seasonal wellness (18).
Zinc
Zinc is an essential mineral that plays a meaningful role in supporting immune and seasonal wellness. It helps maintain healthy mast cell function, which is important for a balanced histamine response (19). Zinc also helps maintain the integrity of the lining in your airways and nasal passages, which supports the body’s natural ability to filter and respond to airborne particles (20).
Good food sources of zinc include oysters, red meat, poultry, beans, pumpkin seeds, and whole grains.
Vitamin D
Vitamin D is much more than a bone nutrient; it acts as a key regulator of immune function. It helps the immune system stay balanced and promotes the activity of regulatory immune cells that help keep responses calm and appropriate (21).
Multiple clinical trials have shown that maintaining healthy vitamin D levels may support a more comfortable immune response during allergy season, particularly in those who start with lower levels (22). A 2025 review of several clinical trials concluded that vitamin D supplementation supports healthy nasal comfort in people with low levels at baseline (23).
Addressing the Root Cause
A root cause approach comes from looking at what is driving immune imbalance in the first place. Asses stress levels, diet, food sensitivities, digestive health, and liver function — all of these systems connect to how the immune system behaves. People who struggle every season often find that a yearly spring liver and gut reset makes a meaningful difference.
Summary
Supporting the immune system through allergy season is best approached from multiple angles, combining an anti-inflammatory diet with targeted nutritional and herbal support to help the body stay balanced.
Herbs like nettle leaf, eyebright, yerba santa, and lobelia have long traditions of use for seasonal respiratory wellness and are now backed by emerging science. Nutrients including quercetin, vitamin C, omega-3 fatty acids, probiotics, zinc, and vitamin D each play a supporting role in maintaining healthy immune function. As always, consult your healthcare provider before beginning any new supplement program.
References:
- Thornhill SM, Kelly AM. Natural treatment of perennial allergic rhinitis. Altern MedRev. 2000;5(5):448–454.
- Roschek B Jr, Fink RC, McMichael M, Alberte RS. Nettle extract (Urtica dioica) affects key receptors and enzymes associated with allergic rhinitis. Phytother Res. 2009;23(7):920–926.
- Bakhshaee M et al. Efficacy of supportive therapy of allergic rhinitis by stinging nettle (Urtica dioica) root extract: a randomized, double-blind, placebo-controlled clinical trial. Iran J Pharm Res. 2017;16(Suppl):112–118.
- Stoss M et al. Prospective cohort trial of Euphrasia single-dose eye drops in conjunctivitis. J Altern Complement Med. 2000;6(6):499–508.
- Wang M etal. Chemical characterization and quantitative determination of flavonoids and phenolic acids in yerba santa (Eriodictyon spp.) using UHPLC/DAD/Q-ToF. J Pharm Biomed Anal. 2023;234:115570.
- Saunders PR. The use of Lobelia in the treatment of asthma and respiratory illness. Restorative Medicine. 2013.
- Mlcek J, Jurikova T, Skrovankova S, Sochor J. Quercetin and its anti-allergic immune response. Molecules. 2016;21(5):623.
- Jafarinia M et al. Quercetin with the potential effect on allergic diseases. Allergy Asthma Clin Immunol. 2020;16:36.
- Kitz R et al. Omega-3 polyunsaturated fatty acids and bronchial inflammation in grass pollen allergy after allergen challenge. Respir Med. 2010;104(12):1793–1798.
- Anandan C et al. Omega-3 and omega-6 oils for primary prevention of allergic disease: systematic review and meta-analysis. Allergy. 2009;64(6):840–848.
- Nagel G et al. Allergic sensitisation and allergic rhinitis are associated with n-3 polyunsaturated fatty acids in the diet and in red blood cell membranes. Eur J Clin Nutr. 2005;59(9):1062–1068.
- ZafrillaP, Ballester P, Victoria-Montesinos D, Cerdá B, Marhuenda J, Arcusa R, García-Muñoz AM. Dietary Bioactive Compounds and Their Role in Allergy Prevention: A Comprehensive Review. Nutrients. 2025 Nov 9;17(22):3506. doi: 10.3390/nu17223506. PMID: 41305557; PMCID: PMC12655493.
- Vliagoftis H et al. Probiotics for the treatment of allergic rhinitis and asthma: systematic review of randomized controlled trials. Ann Allergy Asthma Immunol. 2008;101(6):570–579.
- Güvenç IA et al. Do probiotics have a role in the treatment of allergic rhinitis? A comprehensive systematic review and meta-analysis. Am J Rhinol Allergy. 2016;30(5):157–175.
- Dennis-Wall JC et al. Probiotics (Lactobacillus gasseri KS-13, Bifidobacterium bifidum G9-1, and Bifidobacterium longum MM-2) improve rhinoconjunctivitis-specific quality of life in individuals with seasonal allergies: a double-blind, placebo-controlled, randomized trial. Am J Clin Nutr. 2017;105(3):758–767.
- Dinardo G et al. Clinical efficacy of probiotics for allergic rhinitis: results of an exploratory randomized controlled trial. Nutrients. 2024;16(23):4173.
- Anania C et al. Treatment with a probiotic mixture containing Bifidobacterium animalis subsp. lactis BB12 and Enterococcus faecium L3 for the prevention of allergic rhinitis symptoms in children: a randomized controlled trial. Nutrients. 2021;13(4):1315.
- Farahmandi K, Mohr AE, McFarland LV. Effects of probiotics on allergic rhinitis: a systematic review and meta-analysis of randomized clinical trials. Am J Rhinol Allergy. 2022;36(4):440–450.
- Nishida K et al. Role of zinc signaling in the regulation of mast cell-, basophil-, and T cell-mediated allergic responses. Front Immunol. 2018. PMID: 30596108.
- Maywald M et al. Zinc deficiency and zinc supplementation in allergic diseases. Biomolecules. 2024;14(7):863.
- Zhang P, Xu Q, Zhu R. VitaminD and allergic diseases. Front Immunol. 2024;15:1420883.
- Jerzynska J et al. Clinical and immunological effects of vitamin D supplementation during the pollen season in children with allergic rhinitis. Arch Med Sci. 2018;14:122–131.
- Kikuchi I et al. Vitamin D supplementation and allergic rhinitis: a systematic review and meta-analysis. Medicina. 2025;61(2):355.
