Allergies: A Naturopathic Approach to Relief

Spring is finally here, but for some, it comes at a cost. Allergies are often the culprit behind why you don’t feel your best. Take an over‑the‑counter antihistamine and that sinus pressure, sneezing, headache, post‑nasal drip, and itchiness often calm down.

But what are allergies, and are there options other than Zyrtec to find relief? Let’s dive in.

What are allergies?

We commonly refer to the condition called allergic rhinitis as “allergies.” 

Allergic rhinitis occurs when the body mounts an exaggerated immune response to something in the environment. Common triggers include pollen, mold, pet dander, and dust mites, to name a few. 

Allergic rhinitis affects nearly 1-3 in every 10 individuals, and frequently co‑occurs with asthma and eczema. Changes of season, especially in spring and fall, can be a potent trigger for allergic rhinitis symptoms.

What is histamine?

Within seconds to minutes of exposure to a substance the body now perceives as a threat (aka antigen), the immune system sounds an alarm. One of the key alarm bells is histamine.

Histamine is a chemical messenger produced and stored in immune cells called mast cells. Mast cells make and release histamine after getting a “knock on the door” from IgE antibodies that were created after your first exposure to that allergen.

Histamine’s main job is to be very stimulating. It stimulates glands in the nasal passages to produce mucus, the pressure of which can contribute to headaches and sinus pain. It also stimulates nerves in the face, which can tickle and trigger sneezing. It can activate other nerves that make it hard to sleep. Histamine also dilates blood vessels, which leads to swelling, redness, and a “stuffed‑up” feeling.

There are many other inflammatory chemicals involved in this process, but histamine is certainly a problem child. That’s why most first‑line, over‑the‑counter allergy medications are antihistamines, such as Benadryl, Claritin, and Zyrtec.

What is anaphylaxis?

The severity of allergy symptoms can range from mild discomfort to anaphylaxis, which is a potentially life‑threatening reaction. Anaphylaxis can include severe hives, airway restriction, difficulty breathing, swelling of the face, tongue, or throat, or vomiting. 

This response warrants emergency medical attention and an immediate call to 911. Even if symptoms calm down after medication, an emergency follow‑up is crucial! 

How can Naturopathic Medicine ease allergy symptoms?

My naturopathic approach to supporting someone living with allergies includes:

1. Reducing allergen exposure where possible

2. Moderating the immune response

3. Stabilizing mast cells to reduce their hyperactivity

4. Reducing the overall inflammatory load

5. Supporting mucosal health to ease reactivity

6. Promoting a varied and robust gut microbiome, which is closely tied to immune balance

   
   

There are many evidence‑informed dietary and supplemental strategies to support these goals. One of the heavy hitters that I’ll highlight here is quercetin.

Harnessing Quercetin to Ease Allergies

Quercetin is a chemical (aka flavonoid) found in plants like red onion, apples, citrus, broccoli, asparagus, berries, and green tea.

Quercetin can be incorporated through these food sources as well as supplements. As always, please discuss with your naturopathic doctor which products and timing are appropriate for you, especially if you take medications or have other medical conditions.

How Quercetin Works

Quercetin has anti‑allergic and anti‑inflammatory actions, including the ability to block histamine production, inhibit histamine release as well as other pro‑inflammatory mediators from mast cells, and balance immune responses. Together, these properties are why quercetin is often described as a mast‑cell stabilizer and a “natural antihistamine.”

Quercetin in the Literature

A randomized, double‑blind, placebo‑controlled trial in adults with seasonal allergic rhinitis found that a quercetin‑containing supplement improved symptoms such as eye itching, sneezing, nasal discharge, and sleep disturbance, and enhanced allergy‑related quality of life.(2) Another human trial of a quercetin‑containing supplement used alongside standard therapies for allergic rhinitis showed better symptom control and a reduced need for pharmacotherapy.(3)

There is also growing literature suggesting that quercetin may help support beneficial gut bacteria and reduce oxidative stress, further contributing to a more balanced immune response over time.(4) In other words, aside from simply blocking histamine, quercetin lines up nicely with many of the naturopathic goals for allergy care.

---

Please give me a call at (612)643-9387 if you’re curious about other natural options to ease your allergies and want to develop a plan that’s tailored to you. 

---

References: 

1. Akhouri S, House SA. Allergic Rhinitis. [Updated 2023 Jul 16]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2026 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538186/

2. Yamada S, Shirai M, Inaba Y, Takara T. Effects of repeated oral intake of a quercetin-containing supplement on allergic reaction: a randomized, placebo-controlled, double-blind parallel-group study. Eur Rev Med Pharmacol Sci. 2022;26(12):4331-4345. doi:10.26355/eurrev_202206_29072

3. Efficacy of a novel food supplement in the relief of the signs and symptoms of seasonal allergic rhinitis and in the reduction of the consumption of anti-allergic drugs

4. Xiong M, Kuang W, Liu Z, Tong R, Deng X, Wang N, Wan X, Feng M, Luo Y, Zhang B, Zhang Z, Zheng F.2025.Quercetin alleviates ulcerative colitis via regulating gut microbiota and tryptophan metabolism. mSystems10:e00703-25.https://doi.org/10.1128/msystems.00703-25