It’s that time of the year again! While the blooming spring flowers are a pleasure to watch, for allergy sufferers, it often marks a dreadful, challenging season. Living with those constant symptoms like sneezing, nasal congestion, a scratchy throat, and itchy eyes can be downright exhausting.

When we suffer from allergies, our immune system is actually overreacting to normally harmless substances like pollen or dust. As these allergens interact with cells in the mucous membranes of your nose, lungs, throat, and eyes, your body triggers the release of histamine. This chemical is the root cause of all those irritating symptoms, which is why most people reach for an antihistamine to block its effects.

While standard pharmaceutical antihistamines get the job done, they often come with frustrating side effects like nausea, brain fog, and drowsiness. Fortunately, several natural foods, plant extracts, and supplements can effectively help impede histamine responses without making you sleepy.

Found naturally in red onions, apples, berries, and broccoli, quercetin is a powerful antioxidant flavonoid often referred to as nature’s antihistamine stabiliser. It works primarily by stabilising mast cells- the specialised immune cells that burst open and release histamine when triggered by pollen. A 2025 systematic review published in Frontiers in Pharmacology showed that quercetin significantly reduces immunoglobulin E (IgE) antibodies, lowers histamine levels, and balances key inflammatory cytokines ⁽¹⁾. Further clinical reviews highlight its ability to lessen oxidative stress and reduce airway inflammation, making it a stellar daily defense during high-pollen seasons ⁽²⁾.

Vitamin C is another natural remedy that actively breaks down histamine molecules in the bloodstream. Classic clinical research demonstrates that high-dose intravenous Vitamin C significantly reduces allergy symptoms, whereas low levels of Vitamin C correlate with heightened allergic sensitivity ⁽³⁾. Taking 1,000 to 2,000 mg of oral Vitamin C daily during peak allergy season acts as both a potent anti-inflammatory and a natural antihistamine.

Zinc is essential for overall immune function, yet up to one-third of the global population is deficient in it. Zinc plays a crucial role in regulating how histamine is stored and released in the body. Recent 2026 research exploring dietary zinc found that supplementation actively reduces allergic rhinitis symptoms, lowers allergic IgE levels, and protects nasal tissues by mitigating inflammation and supporting healthy gut-nasal pathways ⁽⁴⁾.

Lower sun exposure in higher latitudes correlates directly with higher rates of food allergies and respiratory sensitivities, pointing to the importance of Vitamin D ⁽⁵⁾. Vitamin D activates regulatory T-cells that keep the immune system from overreacting to harmless airborne particles ⁽⁶⁾. A 2025 meta-analysis confirmed that supplemental Vitamin D significantly alleviates total nasal symptom scores and decreases allergic inflammatory cells in people suffering from allergic rhinitis ⁽⁷⁾.

Combining Quercetin, Vitamin C, Zinc, and Vitamin D creates a synergistic shield. Taken individually or together in a combination supplement, they target allergic responses from multiple angles while protecting your upper respiratory system against seasonal bugs for overall wellbeing.

For more information about quercetin, drop into Go Vita, Your Health Shop at 5 North Street, Batemans Bay. You can also call us on (02) 4472 9737 or visit us online at www.govitabatemansbay.com.au. Don’t miss our weekly segment on 2EC radio, where Marianne and Go Vita’s Nutritionist Sofia chat about health and wellness with Kimmi Saker every Wednesday after 12.30pm.

References 

1.       Frontiers in Pharmacology Meta-Analysis. Quercetin exhibits multi-target anti-allergic effects in preclinical models. Front Pharmacol. 2025.

2.       Otolaryngology & Rhinology Systematic Review. The Efficacy of Quercetin in Attenuating Oxidative Stress and Clinical Symptoms in Allergic Rhinitis. 2026.

3.       Vollbracht C, et al. Intravenous vitamin C in the treatment of allergies. J Int Med Res. 2018;46(9):3640-3655.

4.       Frontiers in Allergy. Multi-omics insights into dietary zinc-mediated reprogramming of allergic rhinitis. 2026.

5.       Mullins RJ, Camargo CA. Latitude, sunlight, vitamin D, and childhood food allergy/anaphylaxis. Curr Allergy Asthma Rep. 2012;12(1):64-71.

6.       Aranow C. Vitamin D and the immune system. J Investig Med. 2011;59(6):881-886.

7.       Examine / MDPI Meta-Analysis. Vitamin D Supplementation and Allergic Rhinitis Symptom Control. 2025.