It’s important to accept that no natural remedy can take the place of prescription antihistamines, especially when your allergies are severe. What nutrients and herbs can do, however, is rebalance your immune system so that your allergic responses may be milder. They can also provide real relief in the aftermath of allergies while you recover from the tiredness and vulnerability to infections that a significant allergic reaction may create.
Understanding Allergies
Allergies affect millions of people worldwide. An allergy is an overreaction of the immune system to a substance that is typically harmless. It’s not known why some people’s immune systems start to see random substances as harmful. Any substance containing protein can trigger an immune response in people who are allergic to it: if this happens, the substance is called an allergen.
The immune system, in its attempt to protect the body, releases chemicals such as histamines that lead to various allergic symptoms. They can range from mild symptoms like sneezing and itching to severe, life-threatening reactions known as anaphylaxis.
Symptoms of allergic reactions
The symptoms of an allergic reaction can be quite varied, and include:
- a runny nose or sneezing
- pain or tenderness around your cheeks, eyes or forehead
- coughing, wheezing or breathlessness
- itchy skin or a raised rash (hives)
- diarrhoea
- feeling or being sick
- swollen eyes, lips, mouth or throat
Common allergens
- tree and grass pollen (hay fever)
- house dust mites
- foods, such as peanuts, milk and eggs (food allergy)
- animals, particularly pets like cats and dogs
- insect stings, such as bee and wasp stings
- certain medicines
Source: NHS website
Common food allergies
People can be allergic or have intolerance to any food. However, there are 14 common allergens that must by law be declared as allergens on food labels in the UK:
- celery
- cereals containing gluten (such as wheat, barley and oats)
- crustaceans (such as prawns, crabs and lobsters)
- eggs
- fish
- lupin
- milk
- molluscs (such as mussels and oysters)
- mustard
- peanuts
- sesame
- soybeans
- sulphur dioxide and sulphites (if the sulphur dioxide and sulphites are at a concentration of more than ten parts per million)
- tree nuts (such as almonds, hazelnuts, walnuts, brazil nuts, cashews, pecans, pistachios and macadamia nuts).
Essential Vitamins and Supplements to Help Control Allergies
Nutrient deficiencies are thought to play a significant role in making allergic reactions worse. Certain vitamins and minerals contribute to the proper functioning of the immune system, and their deficiencies may compromise the body’s ability to regulate allergic responses.
Vitamin D
Vitamin D is known for its crucial role in balancing the immune system. Deficiency in vitamin D has been linked to an increased risk of allergies and allergic diseases. Vitamin D regulates the expression of genes involved in the immune response and helps maintain immune tolerance, reducing the likelihood of exaggerated allergic reactions. To keep up healthy vitamin D levels it’s important to spend enough time out of doors (it doesn’t need to be great weather but some of your skin does need to be bare) and eat good food sources like fatty fish, eggs, and fortified margarine. The NHS also encourages the UK population to take Vitamin D supplements in winter: if you have dark skin you’re likely to be in particular need of extra vitamin D.
Probiotics
Probiotics, beneficial bacteria that support gut health, have been linked to the modulation of the immune system and may play a role in allergy prevention. The gut microbiota influences immune responses, and an imbalance in gut bacteria has been associated with allergic conditions. Probiotics help maintain a healthy balance of gut flora, promoting immune tolerance and reducing the risk of hypersensitive reactions. Research suggests that probiotics may be particularly beneficial in preventing or managing allergic conditions like rhinitis and eczema. Including probiotic-rich foods or probiotic supplements in the diet may contribute to a healthier gut microbiome and a more resilient immune system.
Zinc
Zinc is an essential mineral that plays a vital role in immune function. It is involved in the development and function of immune cells and helps regulate inflammatory responses. Zinc deficiency has been associated with an increased risk of allergies. By supporting the immune system, zinc may help prevent or help relieve allergic reactions. To boost your zinc intake, eat plenty of meat, nuts, and seeds or consider a good quality zinc supplement.
Extra Vitamins and Supplements to Help Manage Allergies
Vitamin A
Vitamin A is possibly the most important nutrient for a balanced immune response and it’s thought to help reduce the severity of allergic reactions. As a fat-soluble vitamin, vitamin A is involved in maintaining the integrity of mucus membranes which line the nose, lungs and digestive system. This is important because allergies often involve an exaggerated immune response to substances encountered through these mucosal surfaces – sneezing, runny nose, mucus in the intestine and coughing and sneezing.
Vitamin A contributes to the production of regulatory T cells, which play a key role in immune tolerance and preventing unnecessary immune reactions, such as allergic responses. Additionally, vitamin A helps control the release of inflammatory substances, including histamines, which are responsible for many allergy symptoms. Sometimes histamine is needed, but in allergies the release of histamine is out of control and not in response to an actual pathogen.
Vitamin A nutritional supplements are taken by some people who suffer from allergies. They may help if you have had a bad run of severe allergic reactions and find your immune response against infections seems to be weaker as a result. Vitamin A may also help if you have had a particularly severe allergic response and find all your usually allergic reactions heightened as a result.
Whilst Vitamin A is absolutely vital for controlling allergies, it’s unusual to have a vitamin A deficiency in developed countries. You can get more vitamin A by eating liver and eggs, leafy green vegetables (kale, spinach, broccoli), orange and yellow vegetables (carrots, sweet potatoes, pumpkin and other winter squash, summer squash), tomatoes, red bell peppers, cantaloupe melons and mangoes.
Antioxidants
Antioxidants, such as vitamin C and E, play a pivotal role in supporting the immune system against allergens. These compounds help neutralise free radicals produced during the immune response, preventing oxidative stress and inflammation. Vitamin C, known for its immune-boosting properties, can also make allergic symptoms milder by modulating the immune response. Similarly, vitamin E acts as a powerful antioxidant that supports immune function, potentially reducing the severity of allergic reactions. Incorporating a diet rich in antioxidant-containing foods or supplements can contribute to a more balanced immune system and better allergy management.
Quercetin
Quercetin, a natural flavonoid found in various fruits, vegetables, and supplements, has shown promise in helping people with allergies. Its anti-inflammatory and antioxidant properties make it effective in modulating the immune response. Quercetin inhibits the release of histamines and other inflammatory mediators, reducing allergic symptoms. By stabilizing mast cells, which release histamines, quercetin may help relieve symptoms like sneezing, itching, and congestion. Incorporating quercetin-rich foods or supplements may offer a complementary approach to managing allergies, particularly for people prone to allergic reactions. Quercetin is easily available in measured doses as a nutritional supplement.
Omega-3 fatty acids
Omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts, have garnered attention for their anti-inflammatory properties and their potential to help relieve allergic symptoms. Allergies involve an inflammatory response, and omega-3s, particularly EPA and DHA, help balance the body’s inflammatory processes. These fatty acids can reduce the production of pro-inflammatory molecules, easing the overall inflammatory burden. Research suggests that incorporating omega-3-rich foods or Omega 3 supplements into the diet may contribute to a lessening of allergic symptoms, offering a natural approach to allergy management.
Popular Herbal Supplements for Managing Allergies
Several herbal supplements have gained popularity for their potential to help relieve allergy symptoms and support overall immune health. Here are some commonly used herbal and food-based supplements for allergies.
Honey
An old wives’ tale claims that eating local honey will desensitise you to the pollen you will be breathing during hayfever season, making hayfever symptoms milder. An interesting clinical trial found that this actually works, provided you eat enough honey. The study used 1 gramme of honey for each kilogramme of weight every day, which is quite a lot of honey. The study subjects started feeling the benefits after about 2 months.
If you decide to try this, remember that:
- It must be local honey so it contains the relevant pollen
- You need to start in winter so you have been taking it for at least 2 months before pollen season
- An average sized adult may need about 10 level teaspoons of honey every day (based on the clinical study mentioned above)
Butterbur (petasites hybridus)
Butterbur has anti-inflammatory properties and may help reduce symptoms of allergic rhinitis. It is believed to work by inhibiting the production of leukotrienes, which contribute to allergic reactions. Butterbur is sold as a supplement but it’s not suitable for people with liver problems.
Stinging Nettle (urtica dioica)
Stinging nettle has anti-inflammatory effects and may help relieve symptoms like sneezing and itching associated with allergies. It may inhibit histamine release and provide relief for seasonal allergies. Stinging nettle is available as a herbal tea and, if you’re brave enough, you can pick and make your own as it grows extensively throughout the UK.
Turmeric (curcuma longa)
The active compound in turmeric, curcumin, is fast making it one of the most popular herbal supplements for its anti-inflammatory properties. Turmeric supplements may help modulate the immune response and help relieve symptoms of allergies, making it a popular choice for natural relief.
Bromelain
Bromelain is an enzyme found in pineapple stems. It may have anti-inflammatory effects and could help reduce nasal congestion and other allergy symptoms. It’s often used in combination with quercetin for enhanced efficacy. Since pineapple stems are too woody to eat, bromelain is usually taken in capsule form. Be cautious about using it constantly as many people ironically develop an allergy to bromelain itself – it’s best reserved for occasional use.
Ginkgo Biloba
Ginkgo biloba is taken for anti-inflammatory and antioxidant benefits. While commonly known for cognitive improvements, it may also help help relieve symptoms of allergic rhinitis by reducing inflammation.
Spirulina
Spirulina is a type of blue-green algae rich in nutrients. It is believed to have anti-inflammatory and antioxidant effects, and some studies suggest it may help reduce allergic symptoms, particularly those related to allergic rhinitis.
Eyebright (euphrasia officinalis)
Eyebright is a herb traditionally used for eye conditions but is also thought to help relieve hay fever symptoms. It may have anti-inflammatory and astringent properties.
How Does the Body Naturally Deal with Allergies?
The body clears out the histamine from an allergic reaction using a natural enzyme called diamine oxidase. Antihistamine medications block histamine receptors, so that while the histamine is still in your body, your cells “ignore” it and therefore its effects are stopped. This means that the body still has to clear our the accumulated histamine over time.
You can buy a bio-identical form of diamine oxidase in tablet form to speed up this process. It comes in various brand names, the best known and original one being Daosin. Whilst in tablet form this is promoted only to deal with food allergies, many people who suffer from other types of allergies such as hayfever or dustmite allergy say they also find it helpful.
Conclusion
As allergies continue to impact the lives of many, a holistic approach to allergy management becomes increasingly important. By learning about the intricate relationship between nutrients, herbal supplements, and allergic responses, you can make more informed choices to help relieve symptoms and help improve your quality of life.
