Natural Allergy Relief for Seasonal Allergies

What are Seasonal Allergies?*

Seasonal allergies are an immune system response to environmental factors including pollen, grasses, and plants. Seasonal allergies may also be called allergic rhinitis or hay fever.2

There are three pollen seasons in the U.S., contributing to seasonal allergy symptoms:3

  1. February – May: tree pollen is the primary cause of spring pollen allergy symptoms. Trees including alder, ash, maple, juniper, oak, poplar, walnut trees, and more may create pollen contributing to spring allergy symptoms. 
  2. April – June: is the typical grass pollen allergy season. However, where you live and the grasses growing in your area determine when you experience this common seasonal allergy. In the southern U.S., grasses release pollen throughout the year and may contribute to year-round symptoms. In the northern U.S., spring and early summer are the typical seasons for grass and pollen allergies.  
  3. August – November: weed allergies including ragweed are more common at this time of the year. An estimated 23 million people in the U.S. experience ragweed pollen allergies. Ragweed is the leading contributor to seasonal allergic rhinitis or hay fever. According to the Asthma and Allergy Foundation of America, ragweed grows in 49 states and can travel hundreds of miles in the air.4

Recent 2023 research reveals that the seasonal allergy season is getting longer when compared to 1990. Here are the quick facts you need to know:5

  • Pollen season started 20 days earlier in 2023 than in 1990 
  • Pollen season lasts 10 days longer in 2023 than it did in 1990 
  • There is 21% more pollen in 2023 than in 1990

Seasonal Allergy Contributing Factors*

Climate is a primary contributing factor for seasonal allergies. We like the way the American College of Allergy, Asthma, and Immunology, explains the connection between climate and common seasonal allergens:6

  • Tree, grass, and ragweed pollens thrive during cool nights and warm days 
  • Molds grow quickly in heat and high humidity 
  • Pollen levels tend to peak in the morning hours 
  • Rain washes pollen away, but pollen counts can soar after rainfall 
  • On a day with no wind, airborne allergens are grounded 
  • When the day is windy and warm, pollen counts surge 
  • Moving to another climate to avoid allergies is usually not successful – allergens are virtually everywhere  

Along with pollen, grass, weeds, and mold, there is a group of overlooked season-specific factors which may contribute to seasonal allergies: 6

  • Smoke from fireplaces in the winter and campfires in the summer
  • Spring and summer insect stings and bites
  • Immune responses to chlorine in swimming pools
  • Seasonal holiday decorations including pine wreaths, Christmas trees, and other greenery
  • During the indoor winter months, allergens including mold, dust mites, and pet dander7

Common Symptoms of Seasonal Allergies* 

Common symptoms of seasonal allergies may include: 1, 7

  • Nasal or ear congestion
  • Sneezing or runny nose
  • Dry and itchy nose, throat, ear canals, or eyes
  • Postnasal drip
  • Coughing
  • Tiredness or fatigue

If you experience hay fever and have asthma, this may contribute to seasonal asthma attacks. 7

Do not let any seasonal allergy symptoms linger, they may be signs of another health condition. Always consult your healthcare practitioner about any new symptoms. *

Your Natural Allergy Relief Strategies

To help provide natural allergy relief, consider these strategies: 3, 6, 7, 8, 9, 10

  • Reduce your exposure to factors that may contribute to your seasonal allergies. 
    You may want to avoid gardening, mowing the lawn, or weeding depending on the season and temperature. 
    Change your clothes and shower after being outdoors to help limit pollen accumulation on your skin, hair, and clothes. 
    Do not dry sheets and towels on an outdoor line.
    Wear a hat and sunglasses to help keep pollen out of your hair and eyes.
  • Be aware of pollen counts and adjust your habits.
    Close your windows when pollen counts are elevated.
    Change your outdoor routine to avoid the morning when pollen counts are typically high.
    Consider wearing a dust mask to help protect your airways.
  • Take steps to keep your home free from common seasonal allergens.
    Change your furnace filter regularly and follow recommended maintenance schedules.
    Use air conditioning in your home and car. 
    Use a dehumidifier to help dry the air and limit mold accumulation.
    Use a portable high-efficiency particulate air (HEPA) filter in your bedroom, home office, or other high-traffic rooms. 
    Maintain a weekly vacuuming and sweeping schedule. 
  • Incorporate different foods and natural ingredients into your day-to-day.
    Immune support supplements containing natural antihistamines and antioxidants may help reduce symptoms and provide seasonal allergy support.*
    Foods including pineapples, kiwis, onions, salmon, tuna, mackerel, and kefir may help reduce seasonal allergy symptoms. 

Understanding Natural Allergy Relief Ingredients*

A natural supplement may help support your immune response to common seasonal allergens and environmental factors.* 

  • Bromelain is a category of enzymes derived from pineapple that may support immune system responses. Bromelain enzymes may support nasal passage function and quercetin absorption. 11, 12, 13 *
  • N-acetyl-L-cysteine (NAC) is the supplement format of cysteine, a conditionally essential amino acid. NAC is conditionally essential because your body can produce it from other amino acids. Acting as an antioxidant, NAC supports your glutathione levels and may support lung and respiratory function. 14 *
  • Quercetin is a natural antioxidant that may support positive nasal and respiratory function and promote cellular health.15, 16 Quercetin is available in supplement format and found naturally in foods including honey, broccoli, kale, shallots, asparagus, tomatoes, onions, leafy green vegetables, cherries, citrus fruits, raspberries, red grapes, and red apples. 17, 18 *

Picnics, barbecues, volleyball, beach days, cottage weekends, and baseball games are here! And so is sneezing, coughing, itchy eyes, and a runny nose. We don’t want you stuck inside missing out on spring and summer fun. *

Pay attention to the pollen counts in your local area and try to incorporate natural allergy relief strategies into your day-to-day. The good news is your seasonal allergies should not keep you indoors – there are natural ways to get the relief you want and need. *

Consult your healthcare team before making changes to your nutrition, exercise, or supplements. Discuss all supplements, including the vitamins and minerals you take or plan to take, as these may interact differently with underlying health conditions and medication. Always follow the suggested use instructions, and read the warnings on the supplement product label before consumption.


  1. Seasonal Allergies (Allergic Rhinitis): Yale Medicine (Accessed May 24, 2023)
  2. Seasonal Allergies at a Glance: National Center for Complementary and Integrative Health (Accessed May 24, 2023)
  3. Pollen Allergy: Asthma and Allergy Foundation of America (Accessed May 24, 2023)
  4. Ragweed Allergies: Allergy & Asthma Network (May 24, 2023)
  5. Yes, Allergy Seasons Are Getting Worse. Blame Climate Change: National Institute of Food and Agriculture (Accessed May 24, 2023)
  6. Seasonal Allergies: Information from the American College of Allergy, Asthma, & Immunology (Accessed May 24, 2023)
  7. Seasonal Allergies: Symptoms, Causes, and Treatment: Healthline (Accessed May 24, 2023)
  8. Seasonal Allergies: Nip Them In The Bud: Mayo Clinic (Accessed May 24, 2023)
  9. The 4 Best Natural Antihistamines: Healthline (Accessed May 24, 2023)
  10. 6 Foods That May Help Curb Your Allergies: WebMD (Accessed May 24, 2023)
  11. Bromelain: National Center for Complementary and Integrative Health (Accessed May 24, 2023) 
  12. Top 5 Natural Antihistamines for Allergies: MedicalNewsToday (Accessed May 24, 2023)
  13. Secor ER Jr, Szczepanek SM, Castater CA, Adami AJ, Matson AP, Rafti ET, Guernsey L, Natarajan P, McNamara JT, Schramm CM, Thrall RS, Silbart LK. Bromelain Inhibits Allergic Sensitization and Murine Asthma via Modulation of Dendritic Cells. Evid Based Complement Alternat Med. 2013;2013:702196. doi: 10.1155/2013/702196. Epub 2013 Dec 5. PMID: 24381635; PMCID: PMC3870104. 
  14. What are the Health Benefits of NAC (N-Acetyl Cysteine)?: Healthline (Accessed May 24, 2023)
  15. Mlcek J, Jurikova T, Skrovankova S, Sochor J. Quercetin and Its Anti-Allergic Immune Response. Molecules. 2016 May 12;21(5):623. doi: 10.3390/molecules21050623. PMID: 27187333; PMCID: PMC6273625.
  16. Jafarinia, M., Sadat Hosseini, M., kasiri, N. et al. Quercetin with the potential effect on allergic diseases. Allergy Asthma Clin Immunol 16, 36 (2020). 
  17. Quercetin: ScienceDirect (Access May 24, 2023)
  18. What is Quercetin? Benefits, Foods, Dosage, and Side Effects: Healthline (Accessed May 24, 2023)

Jenny Perez is an herbal educator, researcher, and writer who has been immersed in the field of nutrition and botanical medicine for more than 20 years. Jenny has created curriculum, content, and educational materials for Quantum Nutrition Labs, Premier Research Labs, the American Botanical Council, and Bastyr University’s Botanical Medicine Department where she was Adjunct Faculty, Herb Garden Manager, and Director of the Holistic Landscape Design certificate program.