Three Ways to Defend Yourself Naturally Against Seasonal Allergies

Stephanie Mandel and Robin Foroutan by Stephanie Mandel and Robin Foroutan

Three Ways to Defend Yourself Naturally Against Seasonal Allergies

April 22, 2020

Allergy season is upon us! And with it comes symptoms like itchy eyes, itchy ears, sneezing, fatigue, and more. While many of us have come to rely on over-the-counter antihistamines, there’s a more natural approach. Here’s how certain nutrients and herbs can help to calm symptoms:

1. Reduce Histamine Release Naturally

Mast cells are a kind of immune cell that releases histamine in response to allergy or injury. They’re responsible for the histamine release that occurs when we come into contact with pollen or dust. Certain nutrients can stabilize mast cells and prevent them from releasing excess histamine and other inflammatory chemicals that cause allergy symptoms.

  • Quercetin is a flavonoid antioxidant found in foods like onions, apples, leafy green vegetables, broccoli, green tea, and herbs like nettles. It helps to stabilize the membranes of mast cells, inhibiting their release of histamine. Eating more of these foods year-round can help reduce allergy symptoms.
  • For seasonal allergies, it can be helpful to get extra quercetin as a supplement. We recommend 1 capsule 2-3 times daily.

Important note: it can take about two weeks for the benefits of quercetin to kick in, so it’s a good idea to start taking this before symptoms start.

2. Balance Inflammation

Our bodies need a certain amount of inflammation to fight off foreign invaders — it’s when the inflammatory process gets out of hand that we start having chronic symptoms and cellular damage. Certain nutrients help to resolve the inflammatory cascade set off by allergens:

  • Omega-3 fatty acids, like the ones in Omega Benefit, play a major role in how our body resolves inflammation, so it’s important to get enough of this healthy fat from food or supplements. It helps your body balance inflammation, and has been linked with decreased risk of allergic rhinitis (aka stuffy, runny noses). We recommend one softgel daily.
  • CytoQuel contains a number of antioxidants, including resveratrol and tocotrienols, and herbs like curcumin and black tea extract, to support a balanced inflammatory response. We recommend 3 capsules daily.
  • Bromelain, an enzyme found in pineapple and digestive enzymes like Enzalase, helps to reduce allergic symptoms in several ways, including counteracting certain inflammatory pathways. We recommend 400 mg daily, which you can get in 2 capsules of Enzalase, twice daily on an empty stomach.
  • Vitamin C may help to reduce histamine levels and stabilize mast cells. It acts as an antioxidant, protecting our cells from oxidative damage from the excessive inflammation that occurs with allergies. We recommend 1000 mg twice daily.

3. Thin Out Mucus

Allergies often involve excessive mucus production in the nose and upper respiratory tract, and specific natural supplements can help to thin it out and reduce congestion.

  • N-Acetyl Cysteine (NAC) is a natural amino acid that supports detoxification and acts as an effective mucolytic agent — meaning it helps to break down mucus so the body can expel it more easily. We recommend two capsules twice daily.
  • Bromelain also helps to break down mucus in the respiratory tract.

Additional Support for Asthma:

Resprin is a blend of 17 organic traditional Chinese herbs designed to support respiratory health, including key ingredients that can help the body expel phlegm. We recommend two capsules daily.

And of course, all of these supplements do their best work in the context of the foundational elements of health: a whole-foods anti-inflammatory diet, adequate hydration, restorative sleep, regular exercise and consistent stress management. If you could use some support with strengthening your healthy foundations, come see one of our integrative nutritionist-health coaches for a customized health plan. 

*These statements have not been evaluated by the Food and Drug Administration.These products are not intended to diagnose, treat, cure or prevent any disease. Consult your health care provider before beginning any new supplements.

Additional Resources:

This guide was written by Dr. Morrison and the health and nutrition experts at The Morrison Center. Our team is dedicated to helping you achieve optimal health through the treatment and prevention of disease.
Dr. Jeffrey Morrison is an award-winning medical doctor, a leader in the field of Integrative Medicine, and champion of a nutritional approach to healthcare


Robin is a registered dietitian nutritionist specializing in Integrative Medicine, Functional Medicine and holistic healing modalities. She helps her clients address complicated conditions and return to wellness.



Stephanie is a Holistic Nutrition Consultant and Emotional Freedom Technique practitioner with a passion for helping her clients fulfill their potential through both emotional and physical optimization.


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