Your 3-step natural approach to give hay fever the flick

Naturopathic support for hay fever

If antihistamines leave you tired, foggy or still symptomatic, you’re not alone. Many people with hay fever are treating symptoms rather than addressing why their immune system is over-reacting in the first place.

As seasonal changes arrive and late summer transitions into autumn, many Australians begin to notice the return of hay fever symptoms. Allergic rhinitis is now one of the most common chronic conditions in Australia, affecting nearly one in four people. Increasingly prolonged and unpredictable pollen seasons, likely influenced by environmental and climate factors mean that hay fever is no longer just a brief spring annoyance. For many, it significantly impacts daily life, contributing to fatigue, poor sleep, reduced concentration and ongoing respiratory irritation.

Rather than simply a problem of the nose or sinuses, hay fever reflects a heightened immune response involving:

• histamine release,
• airway inflammation, and
• increased sensitivity of the mucosal lining.

While conventional treatments are often effective at relieving symptoms, a naturopathic approach aims to support the underlying immune and inflammatory processes that drive allergic reactions. Strategies such as targeted herbal medicine, anti-inflammatory nutrition, nasal care and adequate rest can help regulate immune responses and improve resilience throughout pollen season.

Author: Norelle Hentschel (Master of Advanced Naturopathic Medicine).

This information is general in nature and does not replace individual medical advice. Persistent, severe or worsening allergy symptoms should be assessed by a GP or allergy specialist.

Hay fever symptoms

• itchy, red, puffy eyes,
• sniffles,
• frequent sneezing,
• sinus headaches
• Generally malaise

While these symptoms may not seem particularly life threatening they do cause fatigue, irritability, insomnia and reduced memory and concentration.  Productivity plummets and so does your overall enjoyment of life¹

What causes hay fever?

Hay fever is classified as a Type 1 hypersensitivity reaction. The symptoms are triggered when pollen from the particular offending plant is inhaled. Often grasses are the culprits. When people with atopic immune systems (predisposed to asthma, eczema, headaches) are exposed to pollen (allergen) a series of immune reactions occurs. These result in the formation of IgE antibodies that bind to two types of white blood cells known as mast cells and basophils. These cells are abundant in the airways. On the next exposure to the allergen these cells release histamine granules. Histamine is responsible for the itching, sneezing, inflammation and excess mucus that pours out your nose ².

Many people use antihistamines, corticosteroid sprays or immunotherapy for hay fever managment. A naturopathic approach can work alongside these approaches to support both symptom relief and the underlying immune regulation.

Avoid the offender or reduce your exposure?

This is going to have variable success as grass pollens are carried on the wind. There is evidence that seasonal allergy sufferers improve when they relocate to higher altitudes of live by the beach ³. However, if a tree or sea change is not practical for you at the moment here’s a plan B.

The 3 step Naturopathic approach to hay fever

1️⃣ Relieve the symptoms so you feel better in the short term

2️⃣ Reduce the severity of hay fever by making the immune system stronger

3️⃣ Rebalance the immune system to reduce atopy and allergic responses.

1️⃣ Relieve

Quercetin

Quercetin is a bioflavonoid that is found in many fruits and vegetables but is most abundant in apples, onions and black tea.

Research suggests quercetin may help stabilize mast cells and reduce histamine release in allergic conditions ⁴. This makes it beneficial in reducing the hay fever symptoms of runny nose watery eyes, hives and swelling of face and lips ⁵.

⚠️ Quercetin supplements can change the metabolism of certain drugs.  If you are taking prescription medication please consult with a qualified health care professional to see if it’s suitable for you.

Vitamin C  & Zinc

Vitamin C & zinc are core nutrients for healthy immunity. Adequate vitamin C and zinc makes it harder for mast cells and basophils to release histamine ⁶.

Eyebright (Euphrasia officinalis)

This herb contains aucubin, which decreases tissue inflammation.  It is also reduces the formation of mucus reducing the runny nose and blocked sinuses³.

Eyebright can be taken as a tea or tincture and also used topically (diluted) as an eyebath to improve symptoms of redness and itchiness in the eyes.  If using the tea topically on the eyes make sure you strain it well to avoid getting plant particles in your eye.

Stinging Nettle Leaf (Urtica dioica folia)

The Latin name of this plant means “I burn”.  Anyone who has brushed against a stinging nettle inadvertently will know the truth of this!! The hairs contain formic acid and histamine and these are responsible for the sting and resulting skin irritation ⁷.  Now, it may seem counterintuitive to use a plant that contains histamine for seasonal allergies but once the hairs on the plants are neutralized by heat or freeze drying nettle leaf becomes an effective herb for allergic rhinitis support.

In clinical practice I find nettle leaf useful due to its modulation of histamine.  It blocks the histamine receptor on cells meaning histamine is effectively neutralized and it also makes the mast cells and basophils less likely to release histamine.

 Traditionally nettle leaf has been used as an infusion (tea) for hay fever relief.  Work with a qualified practitioner to get individualised dosing advice.

 Freeze-dried capsules and tinctures are also available if tea is not your thing.

Chamomile (Matricaria recutita)

Chamomile may be known as “mother of the gut” but it’s also very handy to help with hay fever symptoms.  Like nettle it reduces histamine and helps to stabilise mast cells. Studies have shown it to have particular benefit in reducing itchiness ⁹.  Chamomile can be used as a tea, tincture or a steam inhalation to help clear the sinuses.

2️⃣ Reduce

This is all about ensuring your immune system is fighting fit. We want to especially target the mucous membranes.  These watery membranes line your nose, sinus and airways.  They are packed full of the mast cells and basophils.  Think of it as a fortress.  If your mucus wall is healthy then the allergen won’t be able to come into physical contact with the mast cells and create havoc.

How do you fortify your mucous membranes?

Diet 

Eliminate or go easy on the foods that weaken these membranes.  Some people report improvements when reducing dairy products, processed wheat, sugar and salt. These foods may trigger the production of excess mucus that can overwhelm your body’s capacity to clear it ³.   If you really get bowled over by hay fever, work with a practitioner to trial a supervised elimination diet.

A diet with a wide variety of fruits, vegetables, moderate amount of protein and some healthy fats provides the necessary nutrients for mucous membrane, immune and general health.

Specific nutrients

Vitamin A or specifically retinol the active form found in meat and cod liver oil  is needed for the secretion of mucus.  People deficient in Vitamin A tend to get more respiratory tract infections ¹⁰.  Seek the advice of a health care professional before supplementing if you are pregnant or have liver disease.

Zinc helps Vitamin A to be released from the liver and go to where it is needed.  It also helps keep the junctions between your mucous membranes tight keeping your fortress strong ¹¹.

Vitamin C helps reduce inflammation and supports both zinc and Vitamin A to do their jobs well. Learn more about the best food sources of Vitamin C to include in your diet.

Eyebright

In addition to symptom relief Eyebright can also be taken prior to allergy season to strengthen the mucous membranes of the sinus and upper respiratory tract and help clear excess mucus.

Hydration

As mucus is comprised predominantly of water it follows that to have healthy mucous membranes you will need to be well hydrated with plenty of filtered water to provide the raw materials.

General immune support

Echinacea and Astragalus are traditionally used herbal immune tonics which may reduce immune system reactivity.

Probiotics containing strains Lactobacillus rhamnosus GG, Lactobacillus acidophilus NCFM and Bifidobacterium lactis have been shown to improve upper respiratory tract immunity ¹².

3️⃣ Rebalance

Atopy is a genetic predisposition to suffer from allergic disease including hay fever, asthma and eczema. The immune system is a complex interplay of immune cells and chemicals. In a person without atopy immune responses shift back and forward as required depending on the type of response required.  In atopic individuals the immune system gets locked into one mode and the balance is lost ¹³. There are certain nutrients and herbs that can help restore balance.

Quercetin

Quercetin decreases allergic tendencies by rebalancing the ratio of Th1 to Th2 cells.  Excess Th2 cells are thought to be the main culprits in an unbalanced immune system.

Vitamin D

The “sunshine” vitamin is often lower in people who experience hay-fever ¹⁴.  It’s a good idea to get this tested before supplementing in large amounts.  Ensure you get regular safe sun exposure can also help.  Follow the guidelines of the Australian Cancer Council for being “sun smart”.

Essential Fatty acids

Fish oil helps block excess inflammation and by doing so regulates the immune system ¹⁵. The most easily absorbable forms are found in oily fish such as salmon, mackerel, herring and sardines.  Farmed fish contain much lower amounts so try to source wild caught fish.

Baical scullcap (Scutellaria baicalensis)

This Chinese herb helps stabilise mast cells and has been shown to balance the production of Th1 and Th2 immune cells.  It has a calming action on the nervous system making it a useful treatment for those people whose immunity is reduced by stress ¹⁶.

When to Seek Medical Assessment

• If you have breathing difficulties or asthma symptoms
• Severe sinus pain
• Persistent symptoms
• Young children
• During pregnancy

Summary

Hay fever is more than a just a seasonal nuisance  While medications can provide symptom relief, this naturopathic approach focuses on supporting immune balance, calming inflammation and strengthening the body’s natural barriers to allergens.

This three-phase strategy combines symptom relief, immune modulation and preventative care to help reduce the severity of hay fever and improve long-term resilience during pollen season.

Frequently asked questions about naturopathy and hay fever support

References

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14. Ozkara S, Keles E, Ilhan N, Gungor H, Kaygusuz I, Alpay HC. The relationship between Th1/Th2 balance and 1α,25-dihydroxyvitamin D₃ in patients with nasal polyposis. Eur Arch Otorhinolaryngol. 2012;269(12):2519-2524. doi:10.1007/s00405-012-1967-x.
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Clinical review and authorship

This page has been written and reviewed by Norelle Hentschel (Master of Advanced Naturopathic Medicine) a degree-qualified naturopath based in Brisbane.

Content is informed by traditional naturopathic principles, current nutrition and immune health research, and over a decade of clinical experience.

Information provided is for educational purposes and does not replace medical diagnosis or treatment. Individual care plans are tailored in collaboration with your healthcare team where appropriate.

Last reviewed and updated on 24 April 2026