Take That, Allergies!

by Eric Munson | March 2, 2026

Natural remedies and recommendations to combat seasonal allergies.

According to the Centers for Disease Control and Prevention (CDC), approximately 31.8 percent of adults report having at least one allergy and 25.7 percent report experiencing seasonal allergies.

Immune health is important year-round, but the prevalence of allergies in the springtime highlights its importance.

“Folks end their winter hibernation and begin to enjoy spring weather with walks in the park, hiking in the mountains, playing baseball, softball and T-ball, or just sitting on the porch watching the chickens peck the ground. Then, amid the happiness and joy, comes the sneezing and snorting with watery eyes and running noses,” said Marge Roberts, president and CEO of Newton Homeopathics (Conyers, GA).

Roberts added springtime allergies not only make people miserable, but they can cause them to miss work, affecting both income and reliability on the job. Even when you push yourself, you’re unlikely to perform at your best. Headaches, itching, sneezing and poor sleep can all take a toll on productivity and quality of life. Additionally, you may end up at the doctor or a pharmacy trying to suppress your symptoms with pharmaceuticals rather than addressing the underlying cause.

According to the CDC, pollen-related medical expenses surpass $3 billion annually with half attributed to prescription medication costs.

“Individuals with respiratory conditions like asthma or bronchitis face an increased risk during allergy season. Allergies can exacerbate or trigger these conditions,” Roberts said. “And in some instances, may lead to the development of asthma or bronchitis. Prioritizing immune support and reducing inflammation through lifestyle changes is crucial. Proactive steps are essential. Individuals with a history of seasonal allergies should prepare their bodies before symptoms arise.”

“Seasonal allergies are not just a nuisance, they lead to a reduced quality of life that may continue for months,” added Erin Stokes, ND, medical director at WishGarden Herbs (Louisville, CO). “The histamine response triggered by allergies leads to itchy, watery eyes, sneezing and congested sinuses that can make people feel miserable. Optimal seasonal wellness involves being proactive and having strategies in place to set people up for success to feel their best through the season.”

Seasonal Wellness

According to Richard Cividanes, national science educator and regional sales manager at Washington-based Host Defense Mushrooms, the body is dynamic, continuously adapting to changes in the environment, light exposure and daily routines throughout the year. He said seasonal wellness refers to the body’s ability to remain resilient and adaptable in the face of the shifting challenges and stressors that may arise with each new season.

“Supporting the body seasonally helps maintain balance by aligning nutrition, lifestyle and supplemental support with these natural shifts. This proactive approach encourages resilience, consistency and overall well-being as the body moves through different demands across the seasons,” Cividanes said.

“Seasonal shifts in environmental exposure and daily routines can place additional demands on the body’s normal immune and antioxidant systems. Proactive seasonal wellness strategies help support physiological balance and resilience as these variables change throughout the year,” added Slawek Gromadzki, nutritionist at California-based HealthAid America.

According to JaLorean Hayes, MPH, BSN, RN, IFNCP, founder of Salt+Soil in McDonough, GA, seasonal wellness is important because our bodies need different things at different times.

“When the focus is on living a specific lifestyle year-round, the body is no longer in control and decisions are made according to a predetermined plan rather than the fluctuating needs of the individual. When seasonal wellness becomes the practice, one is able to ebb and flow with their biological needs and adjust as necessary,” Hayes said.

Conor Watters, ND, MS, sales and marketing at Ayush Herbs (Redmond, WA) said the change of season is not only a change of weather, but a predictable shift in physiology.

“Daylight, sleep timing, activity patterns, temperature, humidity and exposure pressure all move at once, and the body has to re-balance circadian signaling, inflammatory tone and metabolism in real time,” Dr. Watters said. “Spring adds its own signature load: pollen and outdoor mold rise, airways become more reactive, and many patients experience itchy eyes, congestion, post-nasal drip, cough and fatigue. Good seasonal care is simply helping patients make the transition cleanly, so sleep, digestion, mood and breathing stay steady as the environment changes.”

According to Christophe Merville, DPharm, director of pharmacy development and education at Boiron USA (Newtown Square, PA), seasonal wellness is a key consideration for natural practitioners as shifts in weather, allergens and daily routines can challenge the body’s ability to adapt and maintain balance.

“Transitional periods such as spring and fall are often associated with an increase in allergy-related symptoms that may disrupt sleep, diminish energy and interfere with day-to-day functioning,” Dr. Merville said. “A proactive, whole-person approach to seasonal wellness allows practitioners to help patients anticipate these changes, address symptoms early, and support overall resilience before discomfort begins to impact quality of life. Knowing oneself and being mindful of how to adapt to each upcoming season is essential to optimize health.”

Dr. Chris Terrell, director of scientific affairs at Natural Path Silver Wings (NPSW, Nashville, TN), said allergies and respiratory related issues are continuously expanding across a wider population and a wider age range.

“Allergies may be partly attributed to industrial environmental exposure we’re exposed to. Airborne chemicals, pollution and even substandard food ingredients are adding stress on our immune system which, in turn, is triggering allergic reactions,” Dr. Terrell said.

Trends

Hayes observed a unique trend called “cyclical planning,” which is replacing year-round consistency. Instead of planning the entire year in January, organizing and goal setting is based on quarters or seasons. This is mainly seen in business and personal planning.

“The focus on circadian health has increased and become more mainstream. What used to be viewed as ‘biohacking’ is now foundational,” Hayes explained. “Adequate sleep has been a long-known component of a healthy lifestyle. Now, morning sunlight exposure and the use of light therapy in the winter are being added to create a more developed circadian health routine. More people are becoming familiar with nervous system regulation and plan seasonal wellness around it and stress capacity. There is less of an emphasis on pushing through fatigue and burnout culture is losing its edge.”

Gina Rivers, national science educator at Host Defense, said consumers are gravitating towards multi-ingredient solutions, particularly those that incorporate mushroom mycelium, rather than products focused on isolated compounds. Transparency around sourcing, cultivation methods and extraction processes are also important for both educated consumers and practitioners.

“Science-backed functional mushrooms products made with mushroom mycelium are also being positioned more often as part of daily wellness routines, with a shift away from short-term or outcome-specific use and toward long-term balance, stress adaptation and foundational wellness support,*” Rivers said.

According to Roberts, clinical homeopathy suggests the rise of allergies in the U.S. may be linked to consumption of genetically modified foods, food additives, pesticides and environmental pollutants.

“Eating organic and minimizing exposure to toxins can help strengthen your immune system and reduce inflammation, which is crucial for allergy season preparation,” Roberts said. “Consumers are more tuned in to the importance of the immune system. The recent emphasis on the food pyramid, the dyes in foods and candy, and the overconsumption of processed foods have raised the awareness of all consumers, not just those who are tapped into natural health.”

Dr. Merville explained that there is a growing interest in natural and integrative approaches to managing seasonal symptoms. Consumers are looking for solutions that are non-drowsy, gentle and compatible with other wellness practices.

“There is also greater awareness around early intervention, with more people preparing in advance of allergy season rather than waiting for symptoms to peak. Transparency and trust in established brands are also playing a larger role in purchasing decisions,” Dr. Merville said.

Dr. Watters observed two trends running side-by-side. The first is seasonal essentials—vitamin C, vitamin D and zinc—remain common anchors for both winter and spring seasonal formulas with patients asking for simple ways to support immune resilience. The second is non-sedating approaches to histamine and airway reactivity including formulas for sinus comfort, eye comfort and bronchial steadiness.

“There is also a clear shift toward practices that move the focus outside of a capsule. Patients are more willing to adopt exposure hygiene (nasal saline rinses, HEPA filtration, showering and changing clothes after high-exposure outdoor time) and to treat sleep consistency and daily movement as primary interventions,” Dr. Watters said.

Consumers and Patients

As consumers become more educated on health and wellness, they are moving away from standard pharmaceuticals.

“They want approaches that are not addictive, don’t cause side effects such as drowsiness, nausea, mental fogginess and aren’t toxic to the liver and kidneys. They head to a homeopath, chiropractor, naturopath, acupuncturist or their health food store. They want a safe and natural answer,” Roberts said.

In spring, most people want straightforward function—easier breathing, clearer sinuses, less itching or watery eyes, and stable energy without feeling dulled. They want support that helps them stay productive through pollen season, travel and shifting routines. They also want prevention to feel simple, according to Dr. Watters.

“Patients are also increasingly label-literate. They want to understand what a product is for, how quickly it tends to be felt, and what it does not mix well with,” Dr. Watters said. “From an ayurvedic and naturopathic perspective, the key point to educate on is: spring wellness is less about pushing the immune system and more about supporting resilience through digestion, mucosal integrity, sleep depth and stress tolerance.”

Dr. Terrell said consumers and patients are looking for natural alternatives for seasonal wellness especially remedies that are part of a long-term regimen. Some of the popular natural supplements include ingredients such as nettles, bromelain, quercetin, NAC, mullein, osha, wild cherry bark and silver.

According to Dr. Merville, patients want confidence and reassurance when managing seasonal symptoms. They want options that feel appropriate for their individual needs, minimize side effects and support overall well-being.

“Many also value clear guidance from pharmacists and health care practitioners to help them make informed choices, especially during times when seasonal symptoms can feel unpredictable. There is also growing emphasis on early intervention, with more individuals taking steps to prepare ahead of peak allergy seasons rather than responding reactively once symptoms intensify,” Dr. Merville explained.

According to Rivers, there is growing interest in routine that align with the body’s natural rhythms such as circadian-based sleep support and sunlight-aware vitamin protocols that adjust nutrient intake based on seasonal light exposure. These approaches often include key cofactors such as vitamin K2, magnesium and omega-3s to support proper absorption, activation and utilization.*

“Alongside these functional needs, consumers are prioritizing clean, mushroom- and plant-based ingredients, transparent sourcing and more personalized, holistic approaches. Many are looking for integrated routines that combine nutrition, mushrooms, botanicals and movement, tailored to both the season and individual needs,* Rivers explained.

Products

There are various natural remedies and supplements that can help manage seasonal wellness symptoms.

“Ceremonial cacao by Ora Cacao is a wellness ritual I recommend to support emotional regulation and grounding through seasonal transitions. Cacao can be used as a tool to deepen reflection in the cooler seasons and an energy increaser in the warmer seasons,” Hayes said.

Allergforte from HealthAid is a targeted micronutrient and botanical formulation designed to support normal immune function, antioxidant capacity and cellular homeostasis during periods of seasonal stress.

“The formula combines vitamins C and E and selenium with quercetin, turmeric extract, bromelain and maritime pine bark extract to provide adjunct nutritional support within a comprehensive, lifestyle-based seasonal wellness protocol,” Gromadzki said.

WishGarden’s Kick-Ass Allergy is an expertly crafted herbal tincture that is meant to be taken in the moment for fast support. If someone isn’t finding relief within five to 10 minutes, the recommended dose can be repeated.

“The inclusion of yerba santa leaf is a distinction that makes this Kick-Ass Allergy unique among herbal allergy relief formulas,” Dr. Stokes explained. “Yerba santa is native to the Southwestern U.S., and effectively supports a healthy histamine response. In addition to yerba santa leaf, Kick-Ass Allergy also contains nettle leaf, Echinacea purpurea aerials and root, and orange peel. Kick-Ass Immune is designed to support a both healthy histamine and immune response.

Newton Homeopathics manufactures a variety of allergy formulas such as PRO Pollen-Weeds, PRO Hay Fever, PRO Dairy-Grain-Nightshades, PRO Dust-Mold-Dander, PRO Food Additives and PRO Allergies.

Pollen-Weeds is formulated for associated symptoms of spring and early summer pollens such as itchy eyes, sneezing, post-nasal rip, sore throat and sinus pressure. The homeopathic approach to allergies is to include remedies made from the actual offending pollens, foods and substances.

“Based on traditional homeopathic practice, Alfalfa is indicated for headache, Aletris farinosa (star-grass) is indicated for tiredness, Ptelea trifoliata (water ash) is indicated for sneezing, Trifolium pratense (red clover) is indicated for sore throat, and Taraxacum officinale (dandelion) is indicated for a burning, stinging pain in the eyes,” Roberts said. “Bellis perennis (daisy) is indicated for painful sinuses, and Phytolacca (pokeweed) for the flow of mucus from one nostril and from the posterior sinuses. It also contains homeopathic slippery elm, stinging nettle, couch grass, oak tree, bugleweed and many more.”

Ayush’s BronchoTone is formulated for seasonal wellness when the seasons shows up in the respiratory tract—reactive cough, throat irritation, chest or bronchial tightness, variable mucus and reduced breathing comfort as exposures change. The formula is powered by vasaka (Adhatoda vasica) and Tylophora asthmatica.

According to Dr. Watters, vasaka is a classic ayurvedic respiratory herb with well-characterized alkaloid chemistry that has a long traditional track record for supporting expectoration and bronchial comfort. Tylophora has published human clinical research in asthma-like patterns and the older trial literature also makes its tolerability profile clear for a subset of patients—notably mouth soreness and nausea/vomiting.

“The supporting herbs (amla, trikatu, tulsi and licorice) are there for practical seasonal physiology—maintaining digestive strength and assimilation, supporting throat and mucosal comfort, and reinforcing balanced immune tone during exposure-heavy months. Licorice is clinically useful, but it can raise blood pressure and lower potassium with robust intake, so we are cautious in patients with hypertension, edema, kidney disease or those on potassium-depleting medications,” Dr. Watters said. Host Defense MyCommunity is the most complex formula in the Host Defense line. It includes a organic mushroom mycelium from 17 mushroom species including agarikon, reishi, chaga, lion’s mane, cordyceps and turkey tail.

“From a seasonal wellness perspective, MyCommunity helps support immune balance, allowing the immune system to respond when extra support is desired while also promoting overall immune resilience. Available in capsules, powders and extracts, MyCommunity offers broad-spectrum support for a holistic, mushroom mycelium-based approach to year-round immune health,*” Cividanes said.

According to Liz Smith, RN, co-founder of NPSW, silver is a trace element that has been used for generations across the world. NPSW’s Nasal Rinse helps wash away everyday environmental debris and rinses and cleanses the nasal cavity and helps maintain normal nasal moisture. NPSW’s 1-oz. nasal rinse spray bottles contain a mixture of pharmaceutical-grade, ultra-fine silver particles suspended in pure water.

SinusCalm Allergy by Boiron is designed to support individuals experiencing sinus discomfort associated with sinus allergies. It helps relieve nasal congestion, sinus pressure and pain, and sinus headaches caused by common allergens such as pollen, dust, mold and pet dander.*

“SinusCalm Allergy is phenylephrine-free and non-drowsy, which is an important consideration for people who are sensitive to stimulants or sedating ingredients,” Dr. Merville said. “It is also non-habit forming and does not carry the risk of rebound congestion. From a pharmacist’s perspective, another key benefit is that it does not interact with other medications or supplements, including those commonly used for allergies or high blood pressure.”

Diet and Lifestyle

One major aspect of seasonal wellness is adjusting the biological and environmental needs of the body.

According to Hayes, the easiest way to tend to the body and its needs are to eat produce that is in season. In the colder months, consuming foods that are warming like soups, stews and roasted vegetables supports grounding the lower energy needs of the body. In cooler months, foods that are light, refreshing and more hydrating should be prioritized.

“The appetite fluctuates seasonally as the energy demands on the body increase and decrease. Allow that to happen instead of forcing the same nutritional intake year-round,” Hayes explained. “Lifestyle changes should also fluctuate with the seasons and the biological demands of the body. This includes adapting sleep schedules to allow for more rest during darker months and aligning wake times with the increasing light in the brighter months.”

Hayes added workload schedules and expectations should be adjusted as much as possible to allow for the natural rise and fall of productivity. Movement and exercise should be modified to focus more on restorative activity during lower energy months and more high intensity activity during the higher energy months.

“There is evidence that the Mediterranean diet, rich in fruits, vegetables, omega-3 fatty acids and fermented foods can minimize seasonal symptoms. Drinking green tea and kombucha has also been helpful for reducing allergy symptoms for some people,” Dr. Stokes said. “On the lifestyle front, frequently washing pillowcases and washing hair after being outside helps with nighttime allergies.”

Roberts recommended a healthy diet and proper, clean, certified organic food is the greatest remedy for seasonal allergies and all allergies. Seasonal allergies are an immune response, so for long-term results, remedies should target immune health and decrease inflammation.

“A diet lacking in essential elements (vitamins, minerals and trace minerals) calls for the addition of these elements in the form of supplements. I don’t profess to be an expert on supplements or herbs, but I do know that foods or supplements that support the immune system and decrease inflammation are integral to a healthy body and a healthy body is the best way to deal with allergies,” Roberts explained.

Roberts added seasonal allergies are a hypersensitivity—the body reacts to an “alien protein” such as pollen when it comes in contact with the mucous membranes of the nose, sinuses, throat and trachea.

“Therefore, I would promote targeting the prevention of the histamine release rather than the treatment of the histamine release after-the-fact. Strengthening the body through diet, exercise, adequate sleep, a positive attitude and avoidance of toxins is an approach for all conditions, including allergies,” Roberts said.

In ayurveda, early spring is classically kapha time—the cold and damp of winter begins to melt and mobilize. Clinically, many patients feel this as congestion, sluggish digestion and seasonal allergy flare. The goal is to lighten, warm and clear while keeping the person well-fed and steady, according to Dr. Watters.

“Dietarily, spring is a good season for warm, lighter meals and a greener plate: leafy greens, crucifers and other spring vegetables that bring bitterness and astringency,” Dr. Watters explained. “Many people do better when heavy dairy, excess sugar, fried foods and late-night eating are reduced, because those reliably worsen mucus and sluggishness. Clean-digesting proteins (legumes, lentils, lean poultry, fish), and lighter grains (quinoa, barley, millet and the like) tend to work well, with culinary spices that support digestion and circulation such as ginger, black pepper, cumin and turmeric.”

According to Dr. Merville, staying well hydrated helps thin mucus and supports sinus drainage. Eating a diet rich in fruits (especially red berries) and vegetables can help support immune health. Limiting exposure to allergens by showering after outdoor activities or keeping windows closed during high pollen days may also help.

“It is also a good idea to use sterile saline solution for frequent nasal irrigation that removes allergens and dust and prevent nasal congestion and eventually sinus congestion. Managing stress and prioritizing quality sleep are also important, as both influence immune function,” Dr. Merville said.

According to Dr. Terrell, it is important to reduce processed food, additives, fillers, GMOs (genetically modified organisms), and ingredient substitutes to get back to basic natural diets.

“Remove yourself as much as possible to environmental pollution exposure. Our bodies are on higher assimilation strain because of all this. Research and really know what airborne impurities, toxins and chemicals surround you and your family,” Dr. Terrell said. “Ensure proper hydration. Part of our body’s natural cleansing and detoxification is drinking a lot of water to help flush out impurities from within. The MAHA (Make America Healthy Again) movement has been making strong progress to re-direct our diet and eliminate everyday harmful lifestyle threats.”

Natural and Integrative Practitioners

It is important for natural and integrative practitioners to be able to educate their patients about the ways they can improve their health.

“I believe that education by natural and integrative practitioners is the best way to help their patients with seasonal wellness. Teach patients about the importance of the immune system and ways to strengthen that system,” Roberts said. “Introduce them to supplements, homeopathics and dietary changes to strengthen their bodies and immune systems. Introduce them to homeopaths, naturopaths, chiropractors and acupuncturists that can help in their journey.”

Rivers said education on seasonal eating, circadian-aware sleep and light habits, stress management and targeted support for immunity, energy and resilience allows practitioner to help patients build balance before challenges arrives.*

“Incorporating food-first, mushroom- and plant-based formulas—such as comprehensive immune-support blends—along with personalized guidance, allows practitioners to address seasonal challenges proactively. This integrative approach supports whole-body balance, adaptability and foundational health throughout the year,* Rivers said.

Dr. Watters emphasized the importance of keeping seasonal care personal instead of generic. Ayurvedic and naturopathic medicine both begin with the sample discipline: learn the patient’s pattern and intervene early. When patients understand their predictable spring patterns and have a plan they can follow, seasonal wellness “becomes a skill rather than an annual surprise.”

“A strong spring plan is practical: set expectations before symptoms peak, simplify the daily routine, and reduce exposure burden where possible,” Dr. Watters explained. “Support digestion and elimination, because many patients’ respiratory and skin symptoms track with what is happening in the gut and with sleep disruption. Then layer targeted support: hydration, nasal care, movement and botanicals that match the person’s constitution and symptom pattern.”

By focusing on early support and individualized care, practitioners can help patients feel more prepared throughout the day. Health professionals should encourage patients to keep a seasonal diary so individual symptoms specific to each season are monitored and can be reviewed later, according to Dr. Merville.

“They can be easily shared with different health professionals if needed. This is especially important to track allergen susceptibility and sometimes precisely identify which allergen is responsible,” Dr. Merville said.

Gromadzki said practitioners can support patients by reinforcing foundational lifestyle habits that help maintain normal immune regulation and overall resilience. Nutritional supplementation may be incorporated as an adjunct to these strategies to support normal physiological function.

“As with any wellness program, the goal should be to go with your body. Slow down to listen to the needs of your body and adjust accordingly. Also give yourself grace and know some days will be harder than others to meet your internal needs and that’s ok. Self-compassion goes a long way, physically and mentally,” Hayes said.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Healthy Take Aways

• According to the Centers for Disease Control and Prevention (CDC), about 31.8 percent of adults report having at least one allergy and 25.7 percent report experiencing seasonal allergies.
• According to the CDC, pollen-related medical expenses surpass $3 billion annually with half attributed to prescription medication costs.
• Some of the popular natural supplements include ingredients such as nettles, bromelain, quercetin, NAC, mullein, osha, wild cherry bark and silver.