Breathe Easier
Improve Comfort During Allergy Season
Hay fever and other seasonal allergies can make sneezing, itchy eyes and a blocked nose part of daily life for weeks or months. This page covers everyday habits that reduce pollen contact, which natural options have been tested and how well, and when a pharmacist or doctor can do more.
General information, not medical advice. Last updated November 1, 2026. Written by the AlternativeMed editorial team. Not medically reviewed.
Start here
- Cut down how much pollen reaches you on high-pollen days: keep windows and doors shut as much as possible, shower and change your clothes after being outside, and wear wraparound sunglasses and a wide-brimmed hat (NHS advice).
- Talk to a pharmacist early. The NHS says pharmacists can suggest antihistamines and steroid nasal sprays, and some antihistamines make you very sleepy, so ask about non-drowsy ones.
- Keep a short note of when symptoms start, which days are worst and what you tried, so a pharmacist or doctor can see your pattern.
Be careful with
- Natural does not mean risk-free. Butterbur products have raised liver safety questions, and echinacea is in the same plant family as ragweed and can cause allergic reactions in some people.
- If you rinse your nose, use distilled or sterilized water mixed with saline (MedlinePlus), never plain tap water.
- Do not stop or swap a prescribed medicine, including an inhaler, because of something you read here. Talk to the prescriber first.
- Honey must not be given to babies under 12 months (NHS).
Get help when
- Emergency now: swelling of the lips, mouth, throat or tongue, fast or struggling breathing, wheezing, blue, grey or pale skin or lips, or fainting after a possible trigger may be anaphylaxis. The NHS says to use an adrenaline auto-injector if you have one and call 999 (use your local emergency number elsewhere).
- Wheezing, chest tightness or breathlessness with your hay fever may mean asthma is involved. Seek care promptly; the 2015 specialist guideline asks clinicians to check people with allergic rhinitis for asthma.
- See a GP or doctor if symptoms are getting worse or do not improve after medicines from the pharmacy (NHS).
- Symptoms that come with fever, thick coloured discharge, facial pain or a single blocked side are not typical of hay fever and need a clinician.
- A child under 2 years with nose symptoms, or any child struggling to breathe, needs a clinician: the 2015 guideline did not cover children under 2 because their nose symptoms may differ.
About Improve Comfort During Allergy Season
What this goal means
This goal is about feeling more comfortable during the weeks or months when pollen or another seasonal trigger sets off sneezing, itching, a runny or blocked nose and tired, watery eyes. It is about easing symptoms and reducing contact with the trigger. It is not about curing an allergy.
The NHS describes hay fever as an allergic reaction to pollen, usually when it reaches the mouth, nose, eyes and throat, and says there is no cure and you cannot prevent it, but you can ease symptoms. MedlinePlus says trees, weeds and grasses release pollen in spring, summer and fall, and some of it ends up in your nose and throat.
1,2Common experiences
The NHS lists sneezing and coughing, a runny or blocked nose, itchy, red or watery eyes, an itchy throat, mouth, nose and ears, loss of smell, pain around the sides of the head and forehead, headache and feeling tired. MedlinePlus adds postnasal drip and dark circles under the eyes.
Hay fever can last weeks or months, unlike a cold, which usually clears in 1 to 2 weeks (NHS). If you are unsure whether it is a cold, an allergy or something else, see our guide to allergies versus colds.
1,2Contributing factors
Timing and weather matter. The NHS says UK symptoms are usually worse between late March and September, especially when it is warm, humid and windy, which is when the pollen count is highest. Which pollen sets you off (trees, grasses or weeds) depends on the person and the place.
Smoke makes hay fever symptoms worse (NHS). Indoor triggers such as dust mites can keep symptoms going outside pollen season; the 2015 guideline notes that clinicians may advise avoiding known allergens when they match a person's symptoms.
1,3Related conditions
Seasonal allergies often travel with other conditions. The 2015 specialist guideline asks clinicians to look for asthma, atopic dermatitis (eczema), sleep-disordered breathing, conjunctivitis, rhinosinusitis and middle-ear infection in people with allergic rhinitis. If you have wheezing, itchy eczema flares, red eyes or repeated sinus or ear problems, mention them.
Cold, flu and COVID-19 can look similar at the start. An international consensus statement looked at how to tell COVID-19 signs and symptoms apart from allergic rhinitis and the common cold, but only a clinician or a test can say for sure.
3,4Realistic expectations
Habits and rinses can take the edge off, but the best-studied ways to control moderate or troublesome symptoms are medicines: the 2015 guideline strongly recommends steroid nasal sprays for people whose symptoms affect their quality of life, and less-sedating oral antihistamines when sneezing and itching are the main complaints. A pharmacist or doctor decides what suits you.
Most natural options below rest on small or mixed studies. They may be reasonable extras for some people, but they are not proven replacements for treatment you already use.
3Who this applies to
Anyone with seasonal allergy symptoms, from older children to adults. Pregnancy, breastfeeding, children, older adults and people with asthma, liver disease or who take regular medicines should check with a clinician or pharmacist before using any supplement or herb; none of the sources read here gave safety data for these groups for the natural options.
3,5Related conditions and symptoms
Hay fever → Asthma → Eczema → Sinusitis → Allergic conjunctivitis →
A manageable starting plan
An educational starting point, not a personal prescription. Adjust it to your own situation and any advice from your clinician.
Your first actions
- Before your usual season starts, speak to a pharmacist about what has worked and what to have ready.
- On high-pollen days: keep windows shut, wear wraparound sunglasses and a hat, and shower and change after being outside.
- Keep a short symptom note so you can see whether habits or treatments are helping.
Optional additions
- Try safe saline nasal rinses using distilled or sterilized water.
- Reduce dust and run a HEPA purifier in the bedroom if dust mites also trigger your symptoms.
- If you want to trial honey or probiotics, treat them as extras and judge the result over a few weeks.
What to track
- Days with symptoms, the worst times of day and the pollen forecast.
- Sleep disruption and whether you needed sedating medicines.
- Wheeze, cough or chest tightness, which should be raised with a clinician.
When to reassess
After two to four weeks of the habits above, ask whether you are getting through the day more comfortably. If symptoms are getting worse or have not improved after pharmacy medicines, see a GP (NHS). Ask about testing and immunotherapy if you have severe seasons year after year.
When to seek professional support
- A pharmacist for treatment choices, a GP or allergy specialist for testing, immunotherapy and asthma checks.
- Our guide to allergies versus colds if you are unsure what is causing your symptoms.
- Emergency services for any sign of anaphylaxis.
What helps
Ordered by how well the research supports each step. Evidence strength is shown on every card; precautions sit next to the advice.
Start here
Reduce pollen contact on high-pollen days
Not enough evidenceAddresses: Fewer symptoms from the trigger itself
Why it may help: Hay fever is triggered by pollen reaching the nose, eyes and throat, so less contact is the first step. The NHS lists keeping windows and doors shut as much as possible, showering and changing clothes after being outdoors, wearing wraparound sunglasses, a mask or a wide-brimmed hat, and trying a pollen filter in car air vents.
How to apply it: Check the local pollen forecast before going out, keep windows shut on high-pollen days, and shower and change when you come in. The NHS also advises not drying clothes outside because they can catch pollen.
Who it may suit: Anyone with pollen allergy.
Precautions: This is agency guidance. We did not read a trial testing these steps together. They are low-risk, but they may not be enough on their own.
1Wash pollen off your hair and skin, and keep it out of the bedroom
Not enough evidenceAddresses: Less pollen carried into the place where you spend the night
Why it may help: The NHS advises not letting pets into the house if possible because they can carry pollen indoors, and not keeping fresh flowers in the house. It also suggests vacuuming regularly (with a HEPA filter in the vacuum cleaner) and dusting with a damp cloth.
How to apply it: Rinse hair and face before bed on high-pollen days, change into clean clothes, and wipe surfaces with a damp cloth rather than a dry duster.
Who it may suit: People whose symptoms are worse at night or first thing in the morning.
Precautions: Dust and pet allergies need their own steps; see the indoor air quality goal.
1Protect your eyes and nose while outdoors
Not enough evidenceAddresses: Fewer itchy, watery eyes and less pollen in the nose
Why it may help: The NHS suggests wraparound sunglasses, a mask or a wide-brimmed hat to stop pollen getting into the nose and eyes, and petroleum jelly around the nostrils to trap pollen.
How to apply it: Put sunglasses and a hat on before going out. Apply a thin smear of petroleum jelly just inside or around the nostrils, as the NHS describes.
Who it may suit: People who need to be outside, such as walkers, gardeners and children at play.
Precautions: No trial of these tips was read. Do not rub itchy eyes; if eyes are painful, sticky or your vision changes, see a clinician.
1Additional options
Salt-water (saline) nasal rinses
Low certaintyAddresses: May ease nose symptoms and lower the need for other medicines
Why it may help: A Cochrane review of 14 small trials (747 people) found saline irrigation may improve patient-reported symptom severity compared with no saline for up to 3 months, with no adverse effects reported, but the evidence quality was low or very low. An earlier meta-analysis of 10 trials (over 400 people) reported better nasal symptoms and lower medicine use and concluded that isotonic rinses can be a complementary therapy.
How to apply it: Use a rinse bottle, spray or similar device as directed on the pack. MedlinePlus says to use distilled or sterilized water with saline, never untreated tap water. Clean the device after each use.
Who it may suit: Adults and older children whose noses feel blocked or full of pollen.
Precautions: Use only safe water. Stop and ask a clinician if you get nosebleeds, pain or ear symptoms. Rinsing alone has not been shown to match nasal steroid sprays, and the evidence is uncertain when rinses are added to medicines.
6,7,2Dust-mite reduction and HEPA air filtration at home
Low certaintyAddresses: May reduce medicine needs when dust mites add to your symptoms
Why it may help: In a 6-week, double-blind trial of adults with house-dust-mite allergic rhinitis, HEPA air purifiers lowered indoor fine-particle levels and reduced medication scores compared with placebo purifiers, although symptom and quality-of-life scores did not differ. A Cochrane review of 9 small, lower-quality trials suggested only interventions that greatly reduce mite load may help, and that mite-proof bedding covers on their own are unlikely to.
How to apply it: If you know dust mites are part of your pattern, focus on bedroom measures that cut dust and run a HEPA purifier only if it suits your budget and space.
Who it may suit: People whose symptoms continue outside pollen season or flare indoors.
Precautions: Ozone-producing devices are not recommended; see the indoor air quality goal. Bedroom cleaning chemicals can irritate the airway.
8,9Avoid smoke and strong irritants during your worst weeks
Low certaintyAddresses: Fewer flare-ups of an already irritated nose and throat
Why it may help: The NHS lists smoke, or being around smoke, as something that makes hay fever symptoms worse.
How to apply it: Keep smoke out of your home and car and step away from smoky areas on days when your nose is already sore.
Who it may suit: Everyone with hay fever.
Precautions: If you smoke or vape and want to stop, there is support; see the stop smoking goal.
1Reduce Exposure to Respiratory Irritants → Get Support to Stop Smoking or Vaping →
Still being studied
Honey (including local or birch pollen honey)
Low certaintyAddresses: Small trials hint at fewer symptoms, but results are not firm
Why it may help: In a Malaysian trial of 40 adults already taking a daily antihistamine, a very high daily honey intake (1 g per kg body weight) was linked with continued symptom improvement at 8 weeks compared with honey-flavoured corn syrup. A Finnish pilot of 61 people found birch pollen honey linked to lower symptom scores and less antihistamine use than usual medicine only, but the difference from regular honey was not significant and the authors called the results preliminary.
How to apply it: Honey is a food; if you enjoy it, a spoonful in tea or on toast is fine for most people. We cannot say it will treat hay fever.
Who it may suit: Adults and children over 12 months who like honey and are not limiting sugar.
Precautions: Not for babies under 12 months (NHS). Honey is a sugar-containing food, so people with diabetes should count it. People who react to pollen may react to products that contain pollen; stop if you get itching or swelling.
10,11Probiotics
Low certaintyAddresses: May modestly ease symptoms in some people
Why it may help: A 2022 meta-analysis of 28 studies found probiotics significantly relieved allergic rhinitis symptoms and improved quality of life, but results varied widely between studies (heterogeneity was high), IgE levels did not change, and the authors advise caution when recommending them.
How to apply it: If you want to try them, the strains and products studied differ; discuss with a pharmacist and give any trial a few weeks.
Who it may suit: Adults and children without a weakened immune system who want to try a food-based option.
Precautions: People with a weakened immune system or a central line should ask a clinician first.
12Quercetin and other plant polyphenols
Low certaintyAddresses: Possible small gain in nasal symptoms; certainty is low
Why it may help: A 2025 meta-analysis of 13 trials (823 people) of polyphenolic compounds, including quercetin and catechins, found reduced total nasal symptom scores, but the certainty was low to very low because of inconsistency and risk of bias, and quality-of-life effects were not significant. Quercetin lowered histamine and IgE in animal models, which is lab and animal evidence, not proof in people.
How to apply it: Quercetin occurs naturally in many fruits, vegetables and tea; eating a varied plant-rich diet is the safest way to get it. We cannot give a supplement amount from the sources read.
Who it may suit: Adults curious about diet-based approaches.
Precautions: Supplements can interact with medicines; check with a pharmacist, especially if pregnant, breastfeeding or on regular medicines.
13,14Food & nutrition
Food and drink: what we found
We did not find a food or diet that is proven to control hay fever. The honey trials were small, and a mixed-methods review of supplements was cautious about quality. A varied plant-rich diet is a safe general habit.
Some people with pollen allergy also notice an itchy mouth after raw fruit or vegetables. We did not read a source on this, so we do not cover it here; if it happens, or if you ever have swelling or breathing trouble after eating, speak to a clinician and see our food triggers goal.
5Staying hydrated and soothing a dry throat
Warm drinks and fluids are a comfort for a scratchy throat, but we did not find allergy-specific trials of teas or hot drinks. For throat soothers such as honey, see our cough and sore throat guide, and remember honey is not for babies under 12 months (NHS).
1Remedies & supplements
Traditional use, laboratory findings and human trials are kept apart. "Natural" does not mean safe.
Honey
Low certaintyStudied form and route: Food, taken daily (regular or birch pollen honey in trials)
Intended outcome: Possible fewer symptoms and less antihistamine use
Human evidence: Malaysian randomised trial, 40 adults on a daily antihistamine: only the honey group kept improving at week 8, and benefit lasted a month after stopping. Finnish randomised pilot, 61 people with birch pollen allergy: birch pollen honey linked to 60% lower total symptom score and 50% less antihistamine use than usual medication only, but no significant difference from regular honey.
Traditional use: Many families use local honey on the idea that small amounts of local pollen build tolerance. The trials did not show that mechanism.
Laboratory findings: No lab evidence was read for this page.
Limits: Small trials, one with a very high honey intake and one preliminary pilot without a placebo control for the usual-medication group.
Interactions and precautions: Not for babies under 12 months (NHS). Sugar content matters for people with diabetes. Stop if you notice itching, swelling or wheeze after eating it.
10,11,1Butterbur (Petasites hybridus)
Low certaintyStudied form and route: Standardised extract tablets in the trial; oily and powdered products on sale
Intended outcome: Similar global improvement to an antihistamine in one short trial
Human evidence: A randomised, double-blind trial of 125 people with seasonal allergic rhinitis found a butterbur extract and a non-sedating antihistamine similarly effective over two weeks; two thirds of reported adverse events in the antihistamine group were drowsiness or fatigue.
Traditional use: Butterbur has a long history of use in Europe; this page did not read a traditional-use source.
Laboratory findings: A rat study of three commercial butterbur products found two oily products enlarged the liver and strongly raised liver enzyme gene activity, while a powdery product did not.
Limits: One short trial and no long-term human safety data read. Products differ in chemistry, so one result does not apply to another.
Interactions and precautions: Ask a clinician first, especially with liver disease, regular medicines, pregnancy, breastfeeding or in children. Stop and seek advice if you notice yellowing skin or eyes, dark urine or stomach pain.
15,16Quercetin and plant polyphenols
Low certaintyStudied form and route: Foods rich in quercetin or catechins, or supplements
Intended outcome: Small reduction in nasal symptom scores in pooled trials; low certainty
Human evidence: A 2025 meta-analysis of 13 randomised trials (823 people) found polyphenolic compounds, including quercetin and catechins, reduced total nasal symptom scores, nasal obstruction and sneezing, but certainty was low to very low and quality-of-life effects were not significant.
Traditional use: Quercetin is found in many fruits, vegetables and tea.
Laboratory findings: A meta-analysis of 13 animal studies found quercetin lowered IgE and histamine and changed immune markers, but with large differences between studies. Animal findings do not show the same benefit in people.
Limits: The meta-analysis pooled several compounds; it does not isolate quercetin alone.
Interactions and precautions: Check with a pharmacist before supplements if you take regular medicines, are pregnant or breastfeeding. We did not read a source giving a safe supplement amount.
13,14Probiotics
Low certaintyStudied form and route: Capsules, powders or fermented foods
Intended outcome: Possibly milder symptoms and better quality of life
Human evidence: A 2022 meta-analysis of 28 studies found probiotics improved allergic rhinitis symptoms and quality-of-life scores compared with controls, with high variability between studies and no change in IgE levels. The authors urge caution.
Traditional use: Fermented foods are widely eaten, but this page did not read a traditional-use source for allergies.
Laboratory findings: The meta-analysis reported a higher Th1/Th2 ratio with probiotics, which is a lab marker, not a patient outcome.
Limits: Different strains, doses and durations were pooled; we cannot say which product works.
Interactions and precautions: People with weakened immunity or serious illness should ask a clinician first.
12Vitamin D
Very low certaintyStudied form and route: Supplement
Intended outcome: Unclear; results differ between trials
Human evidence: A 2025 meta-analysis of 5 randomised trials found vitamin D supplementation did not significantly reduce allergic rhinitis symptoms overall (very high heterogeneity). In trials without corticosteroids the symptoms were reduced (SMD -0.56), while with corticosteroids the difference was not significant.
Traditional use: None read.
Laboratory findings: None read.
Limits: Only 5 trials; results depended on sex and concurrent medicines. A mixed-methods review also listed vitamin D among supplements with promising but limited evidence.
Interactions and precautions: Too much vitamin D can be harmful. Do not take high amounts without medical advice; we are not giving amounts here.
17,5Herbal medicine combinations
Low certaintyStudied form and route: Mixtures of herbs, often from traditional medicine
Intended outcome: Short-term symptom reduction versus placebo in pooled trials
Human evidence: A meta-analysis of 32 studies (2,697 people) found herbal medicines reduced total nasal symptom scores and improved quality of life over placebo for up to 12 weeks, and were similar to standard treatment, but showed no benefit beyond 12 weeks.
Traditional use: Many herbal traditions treat nasal allergy; the review pooled formulas of different herbs.
Laboratory findings: The review described anti-allergic, anti-inflammatory and antihistamine-like mechanisms, but mechanisms are not the same as proven patient benefit.
Limits: Many different formulas were pooled, so findings do not apply to any one herb or product.
Interactions and precautions: Herbs can interact with medicines and some cause allergic reactions. Check with a pharmacist, and avoid in pregnancy or breastfeeding unless a clinician agrees.
18Echinacea
Not enough evidenceStudied form and route: Herbal extracts and teas
Intended outcome: Not studied here as a hay fever treatment
Human evidence: We did not read a trial of echinacea for hay fever.
Traditional use: Echinacea is widely used for colds, which is a different question from allergy.
Laboratory findings: None read.
Limits: NCCIH notes echinacea is closely related to sunflowers, daisies and ragweed.
Interactions and precautions: Some people have allergic reactions to echinacea, which may be severe; some children in a trial developed rashes. If you react to ragweed or daisy-family plants, avoid it unless a clinician agrees.
19Therapies & care
Established professional care for hay fever includes steroid nasal sprays, less-sedating oral antihistamines and, when those are not enough, allergen immunotherapy given as an injection or tablet. A pharmacist or doctor chooses what suits you. This page does not recommend particular medicines or doses, and you should not stop or change a prescribed medicine on your own.
Pharmacist advice and over-the-counter treatments
High certaintyPharmacy care The NHS says a pharmacist can advise on the best treatments for hay fever, such as antihistamine drops, tablets or nasal sprays, and steroid nasal sprays. Some antihistamines make you very sleepy, so non-drowsy ones are worth asking about.
Who it may suit: Most people with symptoms that bother them on several days a week.
Precautions: Tell the pharmacist about pregnancy, breastfeeding, other medicines, glaucoma, enlarged prostate or driving. Sedating products can affect driving and work.
1,3Steroid nasal sprays and oral antihistamines
High certaintyMedicines decided by a clinician or pharmacist The 2015 specialist guideline strongly recommends steroid nasal sprays for people whose symptoms affect their quality of life, and less-sedating oral antihistamines when sneezing and itching are the main complaints. It recommends against routinely using oral leukotriene receptor antagonists as first treatment.
Who it may suit: Adults and children over 2 whose symptoms affect sleep, school, work or daily life.
Precautions: Follow the pharmacist's or doctor's instructions and report nosebleeds, eye symptoms or worsening. Do not stop regular medicines on your own.
3,1Allergen immunotherapy
High certaintySpecialist treatment The NHS says that if steroids and other treatments do not work, a GP may refer you for immunotherapy, which uses small amounts of pollen as an injection or tablet to build up tolerance and usually starts a few months before the season. The EAACI guideline calls it the only available treatment that targets the underlying cause and recommends at least 3 years of therapy for long-term effect, with gaps in evidence for children.
Who it may suit: People with confirmed allergy whose symptoms stay troublesome despite other treatment.
Precautions: Given under specialist supervision because allergic reactions are possible. Not an everyday home option.
1,20,3Acupuncture
Low certaintyComplementary therapy A 422-person randomised trial found acupuncture plus rescue medicine improved rhinitis quality of life and reduced antihistamine use after 8 weeks compared with sham acupuncture and with rescue medicine alone, but the authors said the improvements may not be clinically significant. The 2015 guideline lists acupuncture as an option for people interested in non-drug care.
Who it may suit: Adults who want a non-drug option and can afford a course of sessions.
Precautions: Choose a qualified practitioner; tell them if you take blood thinners or are pregnant.
21,3What to avoid
Habits, products and claims that can get in the way. Never stop a prescribed medicine without talking to the professional who prescribed it.
Risks that apply to most people
Cutting grass or walking on grass during peak pollen days
Not enough evidenceWhy: The NHS lists not cutting grass or walking on grass among things to avoid with hay fever, along with not spending too much time outside.
Who it applies to: People allergic to grass pollen.
Try instead: Ask someone else to do the mowing, or choose a paved route; if you must do it, protect your eyes and nose and shower afterwards.
1Drying washing outdoors and keeping fresh flowers indoors
Not enough evidenceWhy: The NHS says clothes dried outside can catch pollen and fresh flowers in the house can add to it.
Who it applies to: Anyone with pollen allergy.
Try instead: Dry laundry indoors on high-pollen days and choose artificial or no flowers during your season.
1Personal triggers to check
Smoke and being around smoke
Low certaintyWhy: The NHS says smoke makes hay fever symptoms worse.
Who it applies to: Everyone with hay fever, including children in smoking households.
Try instead: Keep smoke out of the home and car; step away from smoky places.
1Warm, humid, windy days and peak pollen hours
Low certaintyWhy: The NHS notes symptoms are usually worse when it is warm, humid and windy, which is when the pollen count is highest.
Who it applies to: People with outdoor jobs, sport or school playtime in pollen season.
Try instead: Plan outdoor time around forecast pollen levels where you can, and take protective steps on bad days.
1Products that need caution
Butterbur products without clear safety information
Low certaintyWhy: One two-week trial of 125 people found a butterbur extract similar to an antihistamine for hay fever, but a rat study that tested three commercial butterbur products without pyrrolizidine alkaloids found two oily products enlarged the liver and raised liver enzyme gene activity, with one powdery product showing no significant effect. The authors say products differ in chemistry and need attention to safety.
Who it applies to: Anyone considering butterbur, especially people with liver disease, or taking medicines processed by the liver.
Try instead: Ask a pharmacist or clinician before using butterbur; consider proven options such as nasal steroid sprays or less-sedating antihistamines first.
15,16Echinacea if you are allergic to ragweed, daisies or sunflowers
Not enough evidenceWhy: NCCIH says echinacea is closely related to sunflowers, daisies and ragweed and that some people have allergic reactions to it, which may be severe. It does not recommend echinacea as an allergy treatment.
Who it applies to: People with plant or pollen allergies, and children (NCCIH reports rashes in some children in a trial).
Try instead: Skip it during allergy season unless a clinician agrees.
19Unsupported claims
"Local honey cures hay fever"
Low certaintyWhy: Only two small trials were read; one used a very high honey amount alongside regular medicine, and in the Finnish pilot regular honey did not differ significantly from birch pollen honey. Neither trial shows a cure.
Who it applies to: Social media and product labels.
Try instead: Enjoy honey as a food if you like it, but keep using habits and treatments that are better supported.
10,11"Natural supplements work as well as allergy medicines"
Low certaintyWhy: A mixed-methods review of health supplements for allergic rhinitis found promising signals for some products but said good-quality evidence was scarce and advised shared decision-making. A herbal medicine meta-analysis of 32 studies found benefit only over short periods (under 12 weeks), with no benefit over placebo beyond that, and pooled results cannot be applied to a single herb.
Who it applies to: Marketing for allergy supplements and teas.
Try instead: Treat supplements as optional extras and talk to a pharmacist about proven treatments.
5,18Common mistakes
Waiting until you are miserable before starting treatment
Moderate certaintyWhy: The NHS suggests speaking to a pharmacist early and says a GP may refer for immunotherapy, which usually starts a few months before the hay fever season begins. The EAACI guideline recommends at least 3 years of immunotherapy for long-term benefit.
Who it applies to: People with predictable seasonal symptoms.
Try instead: Talk to a pharmacist or doctor before your usual season starts; ask whether immunotherapy is an option if other treatments do not work.
1,20Rinsing your nose with plain tap water
Moderate certaintyWhy: MedlinePlus says to use distilled or sterilized water with saline when rinsing out your nose.
Who it applies to: Anyone using a nasal rinse or neti-style device.
Try instead: Use distilled or sterilized water, or follow the safe-water instructions that come with the device.
2Evidence & safety
What the research shows
Pollen-avoidance habits are advised by the NHS and are low risk, but we did not read a trial testing them. Best-supported treatments are steroid nasal sprays, less-sedating antihistamines and allergen immunotherapy. Saline rinses, air filtration, honey, probiotics, polyphenols and herbal mixtures each have small or inconsistent studies and low certainty. Butterbur has one short trial and unresolved safety questions.
Limits of the evidence
- Most natural-option trials were small, short and varied in product and design.
- Meta-analyses often pooled different herbs, strains or compounds, so one result does not apply to a single product.
- We read abstracts of the studies, not full texts, and ratings are our own reading unless a review gave its own grade.
- No source read gave safety data in pregnancy, breastfeeding or young children for the natural options.
Precautions and interactions
- Check supplements and herbs with a pharmacist if you take regular medicines.
- Sedating antihistamines can affect driving and alertness.
- Do not stop or change prescribed medicines, including inhalers, without the prescriber.
- Use only distilled or sterilized water for nasal rinses.
Life-stage considerations
- Children: honey is not for babies under 12 months; the 2015 guideline excluded children under 2; echinacea rashes were reported in a trial in children. See a clinician for ongoing nose symptoms in a child.
- Pregnancy and breastfeeding: we read no safety data for the natural options here. Ask a clinician or pharmacist before any supplement or herb.
- Older adults and people on many medicines: sedating antihistamines and supplements can interact; ask a pharmacist.
Warning signs
- Swelling of the lips, mouth, throat or tongue, fast or struggling breathing, wheezing, blue, grey or pale skin or lips, or fainting (NHS anaphylaxis signs): use an adrenaline auto-injector if you have one and call emergency services.
- Wheeze, chest tightness or breathlessness with seasonal symptoms.
- Symptoms that are getting worse or not improving after pharmacy medicines.
- Painful, sticky or sight-affecting eye symptoms.
Claim checks
Local honey cures hay fever
Low certaintyTwo small trials gave encouraging results but one used a very high amount alongside medicine and one was preliminary with no significant difference from regular honey. This is not proof of a cure.
10,11Butterbur is a safe natural antihistamine
Low certaintyOne two-week trial found effects similar to an antihistamine, but a rat study found two oily butterbur products raised liver enzyme gene activity and enlarged the liver. No long-term human safety data were read.
15,16Quercetin blocks histamine and treats hay fever
Low certaintyAnimal studies show lower histamine and IgE, but the human meta-analysis (of mixed polyphenols) rated certainty as low to very low.
14,13Vitamin D fixes seasonal allergies
Very low certaintyA meta-analysis of 5 trials found no significant overall effect on symptoms, with very high variation between trials.
17Mite-proof bedding covers alone cure allergy symptoms
Low certaintyA Cochrane review concluded that mite-proof bedding on its own is unlikely to be effective; only measures that greatly cut mite load may help.
9Any allergic flare-up is just hay fever and can wait
High certaintyNot always. The NHS lists swelling of the throat, lips, mouth or tongue, difficulty breathing, wheezing, feeling faint and blue, grey or pale skin or lips as signs of anaphylaxis, which is an emergency.
22Herbal allergy formulas work long term
Low certaintyA meta-analysis found benefit over placebo only for less than 12 weeks and none beyond 12 weeks.
18Questions people ask
Can I stop hay fever with natural remedies alone?
The NHS says there is currently no cure for hay fever and you cannot prevent it, but you can ease symptoms. Natural options have small or mixed studies. Habits and pharmacy treatments are the base for most people.
How can I tell hay fever from a cold?
The NHS says hay fever can last weeks or months, unlike a cold, which usually goes away after 1 to 2 weeks. Itchy eyes and a seasonal pattern point towards allergy. Only a clinician or a test can be sure; see our allergies versus colds guide.
Do salt-water nose rinses help seasonal allergies?
A Cochrane review of 14 small trials found saline irrigation may improve symptom severity compared with no saline for up to 3 months, but the evidence quality was low or very low. Use distilled or sterilized water (MedlinePlus).
Does local honey help?
Two small trials gave encouraging results, but one used a very high honey amount and the other was a preliminary pilot. Honey is not for babies under 12 months.
Is butterbur safe?
One two-week trial found it similar to an antihistamine, but a rat study found liver changes with two oily butterbur products, and we read no long-term human safety data. Ask a clinician or pharmacist first.
Do probiotics help hay fever?
A 2022 meta-analysis of 28 studies found symptom and quality-of-life improvements, with high variation, and the authors advise caution.
Will an air purifier help?
In one 6-week trial in adults with dust-mite allergic rhinitis, HEPA purifiers reduced medication scores but not symptom scores. It may help some people but is not a stand-alone treatment.
When should I see a doctor?
The NHS says to see a GP if symptoms are getting worse or do not improve after medicines from the pharmacy. Wheeze, breathlessness or chest tightness also need prompt care.
What is allergy immunotherapy?
The NHS describes giving small amounts of pollen as an injection or tablet to build up immunity, usually starting a few months before the season. The EAACI guideline recommends at least 3 years of therapy for long-term benefit.
What is an allergic emergency?
Swelling of the lips, mouth, throat or tongue, fast or struggling breathing, wheezing, blue, grey or pale skin or lips, or fainting. The NHS says to use an adrenaline auto-injector if you have one and call 999 (or your local emergency number).
References
- NHS. Hay fever (page last reviewed 21 March 2024). Read 2026-11-01. source
- MedlinePlus. Hay Fever. Read 2026-11-01. source
- Seidman MD, et al. Clinical practice guideline: Allergic rhinitis. Otolaryngol Head Neck Surg. 2015. PMID 25644617. source
- Hagemann J, et al. Differentiation of COVID-19 signs and symptoms from allergic rhinitis and common cold: An ARIA-EAACI-GA2LEN consensus. Allergy. 2021. PMID 33730365. source
- Pellow J, et al. Health supplements for allergic rhinitis: A mixed-methods systematic review. Complement Ther Med. 2020. PMID 32507438. source
- Head K, et al. Saline irrigation for allergic rhinitis. Cochrane Database Syst Rev. 2018. PMID 29932206. source
- Hermelingmeier KE, et al. Nasal irrigation as an adjunctive treatment in allergic rhinitis: a systematic review and meta-analysis. Am J Rhinol Allergy. 2012. PMID 23168142. source
- Park KH, et al. Effects of Air Purifiers on Patients with Allergic Rhinitis: a Multicenter, Randomized, Double-Blind, and Placebo-Controlled Study. Yonsei Med J. 2020. PMID 32734732. source
- Nurmatov U, et al. House dust mite avoidance measures for perennial allergic rhinitis: an updated Cochrane systematic review. Allergy. 2012. PMID 22103686. source
- Asha'ari ZA, et al. Ingestion of honey improves the symptoms of allergic rhinitis: evidence from a randomized placebo-controlled trial in the East coast of Peninsular Malaysia. Ann Saudi Med. 2013. PMID 24188941. source
- Saarinen K, et al. Birch pollen honey for birch pollen allergy: a randomized controlled pilot study. Int Arch Allergy Immunol. 2011. PMID 21196761. source
- Luo C, et al. The Efficacy and Safety of Probiotics for Allergic Rhinitis: A Systematic Review and Meta-Analysis. Front Immunol. 2022. PMID 35663980. source
- Lai YR, et al. Clinical Effects of Polyphenolic Compounds on Allergic Rhinitis: A Systematic Review and Meta-Analysis. J Allergy Clin Immunol Pract. 2025. PMID 40618891. source
- Lv Z, et al. Quercetin exhibits multi-target anti-allergic effects in animal models: a systematic review and meta-analysis of preclinical studies. Front Pharmacol. 2025. PMID 41357894. source
- Schapowal A. Randomised controlled trial of butterbur and cetirizine for treating seasonal allergic rhinitis. BMJ. 2002. PMID 11799030. source
- Hashida H, et al. Application to Butterbur Products of a Suggested Daily Intake-Based Safety Evaluation of Individual Herbal Supplements with Cytochrome P450 Expression as a Major Index. J Nutr Sci Vitaminol (Tokyo). 2023. PMID 37394426. source
- Kawada K, et al. Vitamin D Supplementation and Allergic Rhinitis: A Systematic Review and Meta-Analysis. Medicina (Kaunas). 2025. PMID 40005471. source
- Hoang MP, et al. Herbal Medicines for Allergic Rhinitis: a Systematic Review and Meta-analysis. Curr Allergy Asthma Rep. 2021. PMID 33768322. source
- NCCIH. Echinacea. Read 2026-11-01. source
- Roberts G, et al. EAACI Guidelines on Allergen Immunotherapy: Allergic rhinoconjunctivitis. Allergy. 2018. PMID 28940458. source
- Brinkhaus B, et al. Acupuncture in patients with seasonal allergic rhinitis: a randomized trial. Ann Intern Med. 2013. PMID 23420231. source
- NHS. Anaphylaxis. Read 2026-11-01. source
Related on AlternativeMed
Related goals
Manage Nasal Congestion → Improve Indoor Air Quality → Reduce Exposure to Respiratory Irritants → Build Comfortable Breathing Habits → Protect Your Lung Health → Get Support to Stop Smoking or Vaping → Understand Your Food Triggers →
Ingredients, foods and supplements
Butterbur → Honey → Echinacea → Stinging nettle →
Research, safety and claim-check resources
Allergies vs colds → Cough and sore throat remedies → Colds, flu and respiratory infections → Medication interactions with natural remedies → Probiotics, prebiotics and fermented foods →