Spring and summer are the toughest seasons for hay fever sufferers, and many people look for the best ways to ease their symptoms. Over-the-counter hay fever pills can help, but they don’t always work—especially for severe cases—and they can cause side effects. That’s why more people are turning to natural alternatives, and interest in natural hay fever remedies is growing.
Below are some effective natural options to try, with explanations of how they work and how to use them. First, a quick look at how common hay fever tablets work and why a natural approach might suit you better.
How antihistamine tablets work
Antihistamines ease hay fever by reducing or blocking histamines—chemicals your body releases when it meets allergens like pollen or ragweed. Histamines cause a runny or blocked nose and itchy, watery eyes.
There are different kinds of antihistamines, and not every type suits everyone. Some symptoms, such as nasal congestion, may not respond fully to these tablets, so you might need other treatments. For severe allergies, it’s best to consult your GP or a private specialist like those at Guy’s & St Thomas’, who provide expert care and treatment.
Side effects of antihistamine tablets
Synthetic antihistamines can cause side effects, including:
– Drowsiness (more common with older antihistamines)
– Dry mouth
– Headache
– Nausea
– Blurred vision
Natural antihistamines found in certain plants and foods tend to have few or no side effects.
How natural remedies help
Natural remedies can:
– Reduce inflammation
– Decrease mucus production
– Soothe irritation around the eyes and mouth
– Help prevent allergic reactions
– Support the immune system so it handles allergens better
Natural remedies to consider
Garlic
Garlic is a natural antibiotic that supports the immune system, helping the body cope with allergic reactions. It contains quercetin, a natural antihistamine that can reduce allergy symptoms and act as a decongestant to ease sinus pressure. If you don’t want to eat lots of garlic, high-quality supplements are an option.
Nettles
Stinging nettle (Urtica dioica) has anti-inflammatory and antioxidant effects and contains quercetin, making it a natural antihistamine. Some studies and plenty of anecdotal reports suggest nettles can relieve hay fever—one study found freeze-dried nettles helped 58% of participants. Nettles must be cooked to remove their sting; they work well in soups, risottos, and omelettes. Make nettle tea by steeping dried leaves in hot water for about 10 minutes (cover the cup to retain the active compounds) and drink up to three times a day. Supplements with powdered nettle are also available.
Honey and bee products
Raw, unfiltered honey, honeycomb, bee pollen, and royal jelly are thought to help build natural tolerance because they contain small amounts of local pollen. Start taking a dessertspoonful of local honey with honeycomb daily a month or two before hay fever season, and continue through spring and summer. If the season has already started, honey may still help when combined with other remedies like elderflower and chamomile. Research is limited, but one study found high doses of honey improved hay fever symptoms.
Essential oils
Essential oils won’t cure hay fever but can reduce symptoms and ease inflammation. A simple steam inhalation can help: pour 1 litre of boiled water into a bowl, add a drop each of lavender, eucalyptus, and chamomile oil, cover your head with a towel and inhale the steam for about 10 minutes (close your eyes). Lavender can help prevent allergic inflammation, eucalyptus has anti-inflammatory effects, and chamomile soothes irritated sinuses. Another helpful blend is sandalwood, frankincense, and ravensara—one study reported this mix eased hay fever symptoms, reduced fatigue, and improved quality of life.
Elderflower
Elderflower has anticatarrhal and anti-inflammatory properties and can reduce mucus buildup. Start drinking elderflower infusion daily in late winter or before spring and continue through the season. Fresh flowers are best in late spring or early summer, but dried flowers or a quality elderflower cordial also work.
Chamomile
Chamomile is a mild natural antihistamine that reduces inflammation and soothes the nervous system. Drink one or two cups of chamomile tea daily. Cooled chamomile tea bags can be placed on closed eyes to ease irritation. German (wild) chamomile contains more azulene, a compound with antihistamine effects, so it’s often better for hay fever. Stop using chamomile if it causes an allergic reaction.
Bi Yan Pian
Bi Yan Pian is a Chinese herbal blend used to clear the nose, stop sneezing, soothe the eyes, and cool inflammation of the mucous membranes. Buy from a reputable source to avoid contamination with toxins like lead.
Rose hips
Rose hips are a rich natural source of vitamin C and contain quercetin, both of which help reduce inflammation and support the immune system. Fresh rose hips have more vitamin C, but dried rose hips or rosehip powder—collected in autumn—still offer benefits. Make rose hip tea with one teaspoon per cup, steeped and covered for at least 10 minutes. Choose organic dried rose hips to avoid pesticide residues.
Turmeric
Turmeric contains curcumin, which has anti-inflammatory and antiallergic properties that can inhibit the release of histamine. It helps reduce inflammation in the sinuses and airways and can benefit people with hay fever, asthma, or bronchitis. Add turmeric to curries, soups, and smoothies and include black pepper to improve curcumin absorption. Turmeric supplements with piperine (black pepper extract) are another option.
Thyme
Thyme is used for respiratory complaints—coughs, bronchitis, and chest congestion. It’s a source of vitamin C and antioxidants, helps dry excess mucus, and relaxes bronchial spasms, making it useful for watery eyes and a runny nose. Make thyme tea by infusing 2 teaspoons of dried thyme in a cup of boiling water for 10 minutes and drink 2–3 times a day. A thyme tincture taken three times a day is another option.
Other tips to ease hay fever
– Eat a healthy diet rich in fruits and vegetables for natural vitamin C.
– Avoid dairy if it increases mucus for you.
– Shower and wash your hair at night to remove pollen and reduce overnight symptoms.
– Use pollen filters in your home and car (for example, the RIGOGLIOSO Air Purifier is an affordable option).
Natural food supplements
Natural supplements, ideally formulated by medical experts, may support people with conditions like insomnia, anxiety, digestive issues, and hay fever. While supplements aren’t medical treatments, many people report symptom relief. Supplements can help:
– Support healthy blood pressure
– Regulate blood sugar
– Reduce inflammation
– Improve sleep
– Boost immunity
When choosing supplements, read the label carefully. Look for approval seals, check where the product was made, and know the ingredients. Important points to consider:
– Source: Prefer ingredients from sustainable farming and free from pesticides and chemical fertilizers.
– Dosage: Recommended doses vary by age, weight, and health conditions—follow the manufacturer’s guidance and consult a professional if unsure.
– Medical conditions: If you have serious health issues or take prescription medications, consult your doctor first. Supplements can interact with medicines or affect their potency.
Conclusion
These tips and natural remedies can help you manage hay fever more effectively. Alongside conventional treatments, natural options and supplements may strengthen your immune system and reduce symptoms.
Related content:
– What is Royal Jelly and what it can do for your health
– Unbeelievable Health: Bee Prepared Immune Support Supplements – Review
– Top 10 natural supplements to boost your immune system
This article is for informational purposes only. IT IS NOT MEDICAL ADVICE. Before taking supplements or herbal remedies, consult your doctor or a qualified health professional—especially if you have existing health issues or take medication. We accept no responsibility for any consequences from treatments you try after reading this article. Some remedies may interact with prescription drugs and cause adverse effects.
Sources:
https://www.nhs.uk/conditions/antihistamines/
https://www.healthline.com/health/essential-oils-for-allergies
https://www.racgp.org.au/afp/2012/july/rosehip/
https://www.mdpi.com/1422-0067/18/6/1137/pdf
https://health.howstuffworks.com/wellness/natural-medicine/herbal-remedies/thyme-herbal-remedies.htm
Britton, J. (2013) The Herbal Healing Bible. Discover traditional herbal remedies to treat everyday ailments and common conditions the natural way. Quantum Publishing Ltd.
Shealy, C. N. (2014) The Illustrated Food Remedies Sourcebook. An A-Z of the foods that can be used as natural remedies to prevent & cure common ailments. HarperCollinsPublishers.
Hoffman, D. (2013) The Complete Herbs Sourcebook. An A-to-Z Guide of Herbs to Cure Your Everyday Ailments. HarperCollinsPublishers.