Best Herbs and Supplements for Allergy Relief

Best Herbs & Supplements for Allergies: Dietitian & Herbalist Picks (2026)

Blog, Herbal Medicine, Immunity / June 1, 2026

Many people aren’t aware they can partner with certain herbs for allergy relief, as a natural alternative to pharmaceutical antihistamines (which can sometimes make us very drowsy and cause other unwanted side effects). There are some wonderful herbs for allergies hiding in plain sight.

There are also some powerful research-backed nutraceuticals (nutritional supplements) on the market which can potentially provide a great deal of allergy relief. Read on to learn which herbs and supplements I’m endorsing and recommending for allergies, as a functional registered dietitian and clinical herbalist in private practice (and why).

Disclaimer: This post was written for general education purposes and should not replace 1-1 medical/nutritional advice and consultation from your healthcare team.

Affiliate disclosure: This post contains affiliate links*. As an Amazon Associate, Mountain Rose Herbs, and WishGarden Herbs affiliate, I may earn a commission on qualifying purchases at no extra cost to you!

Key takeaways

In summary, the best herbs and supplements for allergies are those which have been shown to help stabilize mast cells (aka histamine-producing white blood cells) and/or help reduce histamine levels in the body, and/or reduce/alleviate respiratory symptoms (think: antitussive herbs for lungs).

The best herbs for allergies include (but aren’t limited to) the following.

Histamine-inhibiting, mast cell-stabilizing herbs

  • Stinging nettle leaf (Urtica dioica)
  • Licorice root (Glycyrrhiza glabra)
  • Mangosteen (Garcinia mangostana)
  • Green tea (Camelia sinensis)
  • Turmeric (Curcuma longa)
  • Butterbur (Petasites japonicus)
  • Scullcap (Scutellaria baicalensis)
  • Ginger root (Zingiber officinale)
  • Giant ragweed (Ambrosia trifida)
  • Eyebright (Euphrasis officinalis)

Lung herbs

  • Horehound (Marrubium vulgare)
  • Pine bark (Pinus spp.)
  • Mullein leaf (Verbascum thapsus)
  • Marshmallow root (Althaea officinalis)
  • Elecampane root (Inula helenium)
  • Wild cherry bark (Prunus serotina)
  • Yerba santa (Eriodictyon californicum)

The best nutraceutical supplements/constituents for allergy relief and histamine intolerance include but aren’t limited to:

  • Butyrate: a mast cell stabilizing post-biotic, or bi-product of the fermentation of probiotics and prebiotics 
  • Quercetin: a mast cell stabilizing constituent naturally occurring in certain foods and herbs
  • Diamine oxidase (DAO): an enzyme that helps break down histamine in the gut
  • L-theanine: an amino acid shown to reduce and alleviate airway inflammation in allergy-induced asthma

Read on for more details about where you can find these herbs/supplements and how to best take them.

Allergies in the body

Allergies are a form of immune system dysregulation in which your immunoglobulin E (IgE) antibodies – a branch of ‘security guards’ within your innate “security system” – accidentally interpret and flag a neutral substance such as a food particle or environmental particle (like pollen) as a threat to your body.

This dysregulated, over-reactive immune system response can occur with foods, naturally-occurring environmental substances (such as animal dander, mold, bugs, or pollen), drugs, chemicals, or even metals (like gold, silver, and nickel). 

  • Any particle being perceived as a threat by the IgE antibodies of your immune system is referred to as an antigen and an “allergen” which will then stimulate a cascade of histamine-mediated events in your body.

How it works: upon exposure to the allergen (or particle which has been mistakenly flagged by your immune system as a threat/enemy to the body, your IgE antibodies will signal the release or “degranulation” of histamine, an inflammatory chemical mediator from mast cells (which are a type of white blood cells located in the mucous membranes of your body).

The release of histamine from mast cells is meant to protect us; however, it is responsible for the cascade of symptoms that you might refer to as an allergic reaction.

Allergy symptoms

Symptoms of an allergic reaction are induced by the release of histamine (an inflammatory chemical mediator) from mast cells.

Allergy symptoms can range from mild and localized, to severe and life-threatening. 

True IgE-mediated, histamine-induced allergy symptoms occur primarily in the mucous membranes of the body (skin, ears, nose, mouth, throat, lungs, gut) and can include any or all of the following (usually within one to 30 minutes of the exposure to the antigen/allergen):

  • Red, itchy, watery eyes
  • Runny nose
  • Congestion/mucus production in the nose/throat/lungs
  • Tingling or itching in the mouth, lips, and/or throat
  • Hives
  • Itchy skin
  • Swelling of the tongue 
  • Wheezing
  • Difficulty breathing
  • Nausea
  • Vomiting
  • Diarrhea
  • Rapid heartbeat
  • Shock

Note that allergies are an entirely different beast than food sensitivities and food intolerances, which often get mislabeled as ‘allergies’.

Best herbs for allergies

The best types of herbal remedies for allergies offer the following actions and benefits in the body:

  • Mast cell stabilizing herbs
  • Histamine-modulating herbs
  • Lung-loving herbs
  • Eye astringent (cooling and drying for red, itchy, watery eyes)

Mast cell stabilizers & histamine modulators

Stabilizing mast cells and modulating the release of histamine are key steps when it comes to reducing, preventing, or alleviating symptoms of an allergic reaction. (1)

The following herbs have been shown to stabilize mast cells, which are responsible for the release or degranulation of histamine.

Stinging nettle leaf (Urtica dioica)

Stinging nettle leaf is one of the most well-studied and well-known herbs for reducing inflammation and histamine in allergic rhinitis. 

Multiple studies have shown that the dried leaves of the stinging nettle plant contain special constituents which inhibit and modulate (balance) histamine release from mast cells. (2, 3, 4)

Most recently, a 2024 publication by Phytochemistry Reviews found that stinging nettle leaf is shown to inhibit and modulate histamine release from mast cells. (5)

How to integrate nettle leaf into your allergy relief protocol:

Licorice root (Glycyrrhiza glabra)

While you may know licorice root as a prebiotic herb, demulcent herb (a wonderful type of plant ally for leaky gut) and as a prokinetic herb, licorice root is quite versatile in that the glycyrrhizin constituent in this plant can also help alleviate allergy symptoms on a cellular level.

For example, a 2018 study found that glycyrrhizin directly inhibited the activation of an histamine-induced inflammatory pathway in human nasal epithelial cells. (6) 

  • This study concluded that licorice root (or glycyrrhizin) can be used as a complementary alternative herbal remedy for allergic rhinitis.

Licorice root may also support allergy relief indirectly, since it acts as a prebiotic and can help to rebalance the gut microbiome. (7) That’s because an imbalanced gut microbiome (aka “dysbiosis”) is found to be an underlying root-cause culprit preceding the onset of allergies, in many cases! (8, 9)

How to integrate licorice root into your allergy relief protocol:

Disclaimer: Speaking from personal and clinical experience, I don’t believe that licorice root as a stand-alone intervention would be enough to completely address and resolve allergies or allergy symptoms. However, it can be a helpful addition to an integrative allergy relief protocol.

Note: Avoid licorice root if you have small intestinal bacterial overgrowth (SIBO) and/or high blood pressure.

Ginger rhizome (Zingiber officinale)

Much like other herbs, I don’t recommend relying on ginger as a stand-alone intervention; however, it can be a wonderful addition to your herbal allergy relief blend or protocol!

A constituent in ginger called 6-gingerol was found to inhibit inflammatory pathways preceding mast cell activation and allergy symptoms, specifically suppressing cytokine (inflammatory mediator) production for T cell activation and proliferation, in vitro. (10)

A 2020 randomized control trial found that 500 milligrams of ginger daily was as effective as loratadine, an antihistamine allergy medication, for reducing nasal symptoms of allergic rhinitis in vivo, in just three to six weeks. (11)

As an added bonus, this study found that “ginger extract caused fewer side effects- especially drowsiness, fatigue, dizziness, and constipation. Therefore, the ginger extract could be used as an alternative treatment for patients with [allergic rhinitis].” (11)

How to integrate ginger into an herbal allergy relief protocol:

Caution: Ginger can sometimes trigger or worsen symptoms of heartburn or reflux, on a variable case-by-case basis. Avoid or discontinue ginger if you notice this or if you have an active case of ulcers.

Mangosteen (Garcinia mangostana)

Extracts of mangosteen, a renowned superfood and tropical fruit referred to as the “queen of fruits,” which is native to Southeast Asia, were found to inhibit IgE-mediated histamine release and prostaglandin E2 synthesis with little to no side effects, according to a 2002 comparative animal study and a 2013 critical review. (12, 13)

How to integrate mangosteen into an herbal allergy relief protocol:

Butterbur (Petasites hybridus)

Butterbur is a type of medicinal perennial shrub that grows in various parts of the world and has been found to have histamine-reducing effects in the body.

For example, a 2004 double-blind randomized control trial found that butterbur extract was equally effective compared to fexofenadine (Allegra), for seasonal allergy relief among participants. (14) 

A 2002 study found similar results when comparing butterbur to cetirizine (a “second-generation peripherally-selective antihistamine), stating that “Butterbur should be considered for treating seasonal allergic rhinitis when the sedative effects of antihistamines need to be avoided.” (15) 

How to integrate butterbur into your herbal allergy relief protocol:

While this isn’t a common stand-alone supplement, you can integrate butterbur into an allergy relief plan in the following ways:

  • Try Histo-X (Apex Energetics) as directed by your healthcare team
  • Integrate pyrrolizidine alkaloid-free butterbur extract into an allergy relief tea or tincture blend, as directed by your healthcare team
    • Pyrrolizidine alkaloids can pose a safety risk in some butterbur extracts, especially when taken long-term (16)

Green and white tea (Camelia sinensis)

The potential health benefits of green and white tea are seemingly endless, and they don’t stop at allergy support.

The catechins (a group of special antioxidants) in variations of green and white tea have been shown to reduce mast cell penetration, thus inhibiting the release of histamine which would otherwise occur in an allergic reaction. (17, 18, 19)

Turmeric (Curcuma longa)

Turmeric is a renowned herb and spice that can be taken for irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), leaky gut, joint health, anti-aging, and even allergies.

The curcumin in turmeric has been shown to promote allergy relief by modulating (rebalancing) the immune response and by inhibiting the release of histamine from mast cells, according to a 2022 review. (20)

While more research is needed, integrating turmeric into your diet or herbal supplement routine can’t hurt and could help with allergies. 

But turmeric isn’t very inherently bioavailable (well absorbed and utilized by the body) without a little extra effort. You may want to consider…

  1. Combining turmeric (which is fat-soluble) with a fat
  2. Combining turmeric with black pepper, and/or 
  3. Taking a liposomal turmeric for optimal results

Recommended reading: The Best Time to Take a Turmeric Supplement for Maximum Absorption, According to Dietitians

How to integrate turmeric into an allergy relief diet/supplement protocol:

Skullcap (Scutellaria baicalensis)

Skullcap is most well-known as a nervine herb for soothing and calming an anxious, hypervigilant nervous system.

But several in-vivo animal studies have also suggested that skullcap seems to have significant effects on the immune system, inhibiting allergic reactions by reducing inflammatory Th2-induced allergic responses. (21, 22) 

More research is needed, but skullcap is generally very safe when consumed responsibly as part of a holistic herbal regimen.

How to integrate skullcap into your herbal allergy relief plan:

  • Consider taking 30 drops of skullcap tincture* two to three times daily during allergy season or as needed (note this herb is slightly sedative so don’t take it if you’re driving or taking sedative medication!)
  • Add skullcap into an herbal tea or tincture blend for allergy relief

Eyebright (Euphrasis officinalis)

The astringent constituents and anti-inflammatory flavonoids (such as rutin) in eyebright make it an ideal candidate for an herbal eyewash, which can also be taken internally for symptoms of hayfever. (23) 

How to integrate eyebright into an herbal allergy remedy:

  • Soak a washcloth in a well-strained eyebright tea infusion and apply topically as a compress to red, itchy, watery eyes in symptoms of hay fever.
  • Eyebright can also be taken as a tea/tincture internally; however, there isn’t much literature on its specific benefits for allergies.

Giant ragweed (Ambrosia trifida)

Anecdotally, in my local region of Central Texas, folk herbalists harvest and tincture the leaves of the giant ragweed plant, before it flowers/pollinates, and have used it as a homeopathic remedy for allergies.

While I haven’t yet been able to find any research to confirm whether or not this is an accurate claim, I’ve tested it out myself during allergy season – and it worked as well as a Zyrtec (for my family, friends, and myself!).

While I’m not necessarily advising anyone else to give this a try, I have noticed it’s a key ingredient in an allergy relief herbal tincture by my local herbalist friends and colleagues in Austin, Texas, and I know this remedy works well.

Herbs for the lungs

Certain herbs have been shown to have decongestant, antitussive (anti-cough), and/or expectorant properties and actions in the body. 

The following lung-loving herbs have specifically been shown to help reduce respiratory symptoms of seasonal allergies in some studies:

  • Green tea (Camelia sinensis) (24) 
  • Pine bark extract (Pinus spp.) (25)
  • Mullein leaf (Verbascum thapsus) ( (26)
  • Marshmallow root (Althaea officinalis) (27)
  • Elecampane root (Inula helenium) (28) 

(Stay tuned for a more in-depth, comprehensive list and post on all things “lung herbs” coming soon!)

My favorite nutraceutical supplements for allergies

Mast cell stabilizers

Butyrate

Butyrate is a type of short-chain fatty acid, aka “postbiotic” which gets produced by certain types of probiotic microbes in a healthy gut, upon the fermentation of prebiotic foods/herbs. (This is one of the many reasons to consider taking prebiotics and probiotics together!)

As the primary fuel source for our colon cells, butyrate is a key component of a healthy gut. But the benefits of butyrate don’t stop there.

From an allergy relief standpoint, butyrate is shown to help stabilize mast cells by inhibiting mast cell activation. (29, 30)  (Butyrate and other mast cell stabilizers can also be beneficial in cases of histamine intolerance!) 

Recommended reading: Why & How to Increase Butyrate in Your Gut

Quercetin

Quercetin is a naturally-occurring flavonoid (type of antioxidant) which can be found in a variety of foods and herbs, including but not limited to: red apples, pears, onions, tomatoes, elderberry, grapes, kale, green tea, cabbage, and capers. (31)

In supplements and nutraceuticals, quercetin can make a great addition to an allergy relief formula because of its potent mast cell stabilizing, histamine-reducing properties. (32)

Histamine-reducing enzymes

DAO

Diamine oxidase (DAO) is a special enzyme that breaks down histamine, and has shown to be effective in reducing symptoms of histamine intolerance. (33)

Histamine intolerance is a condition in which your gut isn’t properly breaking down histamine from food sources, so a disproportionate amount of histamine builds up in your system and creates symptoms which often overlap with allergies. (34)

DAO works by breaking down excess histamine in the body, although some studies are conflicting. (35, 36) 

Note that typically, DAO in supplement form is not vegetarian; it’s derived from pork.

Otherwise, if you’re experiencing a build-up of histamine in your body on a regular basis and suspect it’s related to allergies or histamine intolerance (or both), you may want to ask your healthcare team about DAO after you’ve integrated mast cell stabilizing agents into your regimen.

Best natural herbal supplement blends for allergies and histamine intolerance

Based on everything mentioned above, here are some of my favorite go-to herbal blends and nutraceutical product picks on the market for natural allergy relief (please consult with your healthcare team before taking anything new):

Frequently asked questions (FAQ’s)

Does elderberry help with allergies?

Anecdotally, several of my past clients have shared anecdotally that when they were taking homemade elderberry syrup, it seemed to reduce/alleviate their allergy symptoms.  

While we don’t currently have access to any research studies investigating the role of elderberry for allergies, we know a few things to be true:

  1. Elderberry is high in two key flavonoids, quercetin and rutin, which we know play a role in inhibition of histamine and overall reduction in allergy symptoms (37, 38, 39)
  2. Elderberry is often paired with ginger, a known mast cell stabilizing herb).  (10)  For example,  the elderberry syrup product I was recommending for my client featured ginger.

Given what we know to be true about the high flavonoid levels of quercetin and rutin in elderberries, I believe it’s possible that elderberry supplements can help naturally alleviate allergy symptoms to a certain extent in some people.  

However, I’d still love to see some research studies investigating these claims more directly in the near future!

What is the spiritual meaning or significance of allergies?

Given what we know to be true about the mind-body connection, there are many possible spiritual meanings of allergies which, on the physical level, could be a reflection of mental/emotional and/or spiritual patterns.

Generally, I’ve found in my personal and clinical experience that allergies might be indicative of:

  1. A form of protection (in lieu of “distraction syndrome”) based on past traumas involving betrayal 
  2. A reflection of mistrust (paranoia) and/or too much trust (naivete)
  3. Hypochondria 

Learn more about how I’ve decoded the spiritual meanings of allergies here.

What are some of the best foods for allergy relief?

While most foods won’t be enough as a stand-alone intervention for allergy relief without further intervention, there are certain foods which contain special constituents which might help bring allergy symptoms down a few notches, when consumed consistently enough (as part of a balanced diet).

Some of the best foods for allergies generally include (but aren’t limited to):

Recommended reading: Foods that may help calm seasonal allergies, according to health experts (featuring yours truly!)

Final thoughts

While I can’t promise a cure for allergies, there’s a lot you can do to reduce and manage symptoms, especially for seasonal allergies. There are many herbs and nutraceutical supplements on the market which can potentially help to naturally reduce symptoms of allergies, with minimal to no unwanted side effects when executed properly.

Consider herbs and nutraceuticals that stabilize mast cells and/or inhibit histamine release, as well as herbs that reduce congestion and/or respiratory symptoms of allergic rhinitis as listed above.

Eyebright infusions as an herbal eye wash can also make a nice herbal ally in cases of itchy, watery eyes.

Butyrate, quercetin, and DAO are three key nutraceutical compounds which have been shown to be beneficial for stabilizing mast cells and reducing histamine levels in the body, and there are a variety of allergy relief supplements to choose from with these ingredients.

Elderberry is likely beneficial for allergies as well, but more research is needed in order to officially add it to the above list.

Next steps 

If you work in the healthcare field, and you’re wanting to learn more about herbs, there’s more where this came from! Before you leave, make sure to download my list of 10 dietitian-vetted online herb stores (from a quality and safety standpoint, as well as effectiveness) for your family, friends, patients and clients.

best online herb stores - free downloadable PDF list

Thank you SO much for being here and taking the time to read this post! I hope you found what you were looking for.

This content was written by a human (me), for other humans… and in a world of AI-generated content, sharing this content (if you found it helpful) is more important than ever.  

Please feel free to share this post with someone in your life who suffers from allergies and/or histamine intolerance, if you think they’d benefit from learning more about how to manage these issues naturally.

XX – Jenna

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