The 7 Best Natural Remedies for Allergies

Tired of that foggy, drowsy feeling that sometimes comes from managing your seasonal allergy symptoms with over-the-counter drugs?

Even though antihistamines seem like the go-to when you feel allergies coming on, they aren't necessarily the best choice for everyday use.

“Medication doesn't work alone. You should save your antihistamines for the worst days, when you won't have as much control over your behavior," says Amina Abdeldaim, MD, MPH, an allergist in New York City.

So what can you turn to instead to find relief from the sneezing, itching, and sniffling? Here are some of the best ways to get rid of allergies, plus a few remedies you're better off skipping.

1. Limit Your Exposure

It's tough to completely avoid allergens like grass and pollen in the spring or fall. But steering clear as much as possible is the best way to keep your symptoms from flaring up, even if it means staying home.

"If you don't limit your exposure to the allergen, you're just exposing yourself to the problem. Any medicines or remedies you use are just band-aiding," Dr. Abdeldaim says.

Try to plan outdoor activities for times of day when pollen counts are at their lowest. In spring and summer (tree and grass pollen season), levels are usually highest in the evening, while mornings see the highest levels of ragweed pollen in the late summer and early fall, according to the American College of Allergy, Asthma & Immunology (ACAAI).

2. Cover Up

When you do venture out, try to stop allergens from making their way into your system. Wear sunglasses to keep pollen from getting into your eyes, and wear a hat to keep as much of the stuff as possible from sticking to your hair, where it can cause irritation until you wash it out.

Face coverings, especially N95 filter masks, can block a large portion of allergen particles from getting into your airways, according to the ACAAI.

3. Wash Off

Pollen loves to cling to hair and clothing. "It's very sticky," Abdeldaim says.

Put on a fresh, clean outfit as soon as you come in from outside to avoid walking around in an allergen cloud, Mayo Clinic advises.

And take a shower as soon as you can, which will rinse lingering allergens out of your hair and off your skin.

4. Tweak Your Workout Routine

Pushing through a HIIT routine or a kickboxing class may kick your allergy symptoms into high gear. Why?

"Cardio and high-impact movements can temporarily increase inflammation and blood flow, which can exacerbate your allergies," Purvi Parikh, MD, an adult and pediatric allergist and immunologist at NYU Langone in New York City.

When your allergies are running rampant, stick to a low-key workout. Low-impact exercises like swimming, cycling, or yoga may be your best bet. Stick to indoor workouts if possible; if you have to exercise outdoors, try to plan it for after a rain, when some of the pollen has been washed away.

5. Keep the Air Inside Your Home Clean

Do your allergies get worse at home? Even though the spring air might be refreshing, keeping your doors and windows closed means fewer irritating allergens can make their way inside.

Filters and air purifiers can help too. Use a high-efficiency filter for forced heating or air-conditioning systems, run a HEPA filter in your bedroom, and clean your floors often with a HEPA-equipped vacuum, Mayo Clinic advises.

(Avoid electrostatic purifiers because they generate ozone, and this can exacerbate pulmonary conditions like allergies.)

6. Use a Nasal Rinse

While it won't get rid of your allergies altogether, a quick saline-solution rinse can flush mucus and irritants out of your nose and reduce congestion, which helps relieve allergies fast.

According to the ACAAI, you can make a nasal rinse at home by combining 1 cup of lukewarm distilled or boiled water, 3 teaspoons of iodide-free salt and 1 teaspoon baking soda in an airtight container.

Use a nasal bulb or neti pot to pour the solution into one nostril, turning your head so the solution flows into your other nostril (instead of down your throat). Afterward, blow your nose to dislodge any lingering mucus.

Keep in mind that saline rinses and neti pots should be used with caution. They can give you a nasal infection if you don’t use them properly. The water used for your saline rinse should always be distilled or boiled for 3 to 5 minutes, according to the U.S. Food and Drug Administration (FDA). Never use tap water without boiling it first, because it could contain infection-causing bacteria.

7. Try Acupuncture

Acupuncture seems to be effective for some people as a means of natural allergy relief, according to one study.

It isn't a cure-all, but it might be a useful tool in your allergy-fighting arsenal.

"I recommend it for people with mild allergies who want to minimize their medication use," Abdeldaim says.

The same study also concluded that acupressure, in which you press on key areas associated with allergies versus using needles, is also effective.

Acupuncture is generally considered safe, provided it’s performed by a trained expert using sterile needles, according to Mayo Clinic. Seek out a certified practitioner, and get the green light from your primary care doctor before undergoing any treatments.

Natural Remedies to Skip

Countless herbal remedies and supplements — including the five below — are touted as seasonal allergy fighters. But most aren't backed by good scientific research.

At best, remedies that haven't been studied might simply be a waste of money. But at worst, they could interact with other medications you might be taking or pose the risk for harmful side effects.

Probiotics

Some research suggests that probiotics might play a role in managing seasonal allergies, but don't count on yogurt or a probiotic supplement to soothe your symptoms: Experts don't yet know which strains or doses of bacteria might be the most effective for respiratory allergies.

On the other hand, there's no real downside to adding probiotics to your diet if you really want to try, Abdeldaim says.

Local Honey

Claims abound that locally produced honey exposes the immune system to local pollen, which could have a desensitizing effect that works sort of like allergy shots. But the solution isn't as sweet as it sounds.

In truth, honey doesn't actually contain enough pollen to help with seasonal allergies — and there's no scientific evidence that eating it will improve your symptoms, according to the ACAAI.

Butterbur

Butterbur is another commonly touted natural remedy for allergies that doesn't quite measure up from a scientific standpoint.

While a handful of studies have shown that butterbur supplements could help ease symptoms about as well as standard antihistamines, the studies were small and are now relatively outdated.

Experts also don't know for sure if long-term use of butterbur is safe, according to the National Center for Complementary and Integrative Health (NCCIH).

Quercetin

Quercetin is a polyphenol compound that occurs naturally in foods like onions, garlic, apples, berries, and tea. It's often touted as a natural antihistamine because it's been shown to exhibit anti-inflammatory and immunomodulating properties in test tube and animal studies, according to one review.

But not nearly enough is known to say whether it might do the same in humans.

"I can think of little downside to eating more quercetin-rich foods, but I can't recommend it as a way to manage allergy symptoms," Abdeldaim says.

Zinc

Allergies are the result of an abnormal immune response, and zinc supports normal immune function, according to the Office of Dietary Supplements. So on paper, it makes sense that zinc would be a good home remedy for allergies.

While some studies have linked low levels of zinc to a higher risk for allergies and asthma, there's no conclusive research that shows low levels of zinc cause allergies. And we also don't know if getting more zinc might help with allergy symptoms.

But because zinc is an essential nutrient that supports a healthy immune system, it's not a bad idea to include foods high in zinc in your diet for overall health.

Don't Use Natural Remedies for Severe Reactions

You should never turn to home remedies to treat severe allergic reactions or anaphylaxis, which can be life-threatening. According to Mayo Clinic, signs of this type of reaction include:

• Wheezing or trouble breathing
• Nausea, diarrhea, or vomiting
• Feeling dizzy or fainting
• Flushed or pale skin, hives, itching, or other skin reactions
• Weak, rapid pulse
• Low blood pressure

Just because a remedy is natural doesn't mean it's useful or safe, NCCIH warns. Always check with your doctor before trying a new herb or supplement for your seasonal allergy symptoms.