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In addition to traditional medications, there is a growing number of natural active ingredients that calm the immune system, mitigate the histamine reaction, and restore the body's balance.
April 9, 2025
Nils Behrens
- Health
Nils Behrens: These are the best supplements for hay fever
Nils Behrens is a top expert in the fields of holistic medicine and prevention and host of the podcast "Healthwise." In his current column, he explains which supplements really help against allergies.
Tearing eyes, runny nose, scratchy throat – when spring comes, life's joy is over for many. But there is hope beyond classic antihistamines: natural supplements that specifically counteract pollen allergies.
When nature becomes a source of irritation
You know it: The first warm rays of the year should actually be a feast for the senses – if it weren't for the pollen, which seem to hit a little earlier and harder every year. The good news? Nature not only has the allergens, but also some of their best adversaries in store. And they are now available in concentrated form – as targeted supplements for people with allergic rhinitis, better known as hay fever.
OPC – the plant-based multitasker against hay fever
Let's start with a true all-rounder: OPC (Oligomeric Proanthocyanidins). This secondary plant compound from grape seeds is a powerhouse when it comes to antioxidation and anti-inflammation. (Read our detailed tips for an anti-inflammatory diet here.) Studies show: OPC can inhibit the release of histamine, the central molecule in allergic reactions. Less histamine means fewer symptoms – so less sneezing, less itching, less burning eyes.
Particularly exciting: OPC also affects the so-called mast cells, which play a key role in our immune system. When stabilized, they are less likely to get out of control – and that's exactly what we need during pollen season. Ideally, you should start taking it a few weeks before the peak season to give your body a little 'allergy head start.'
Recommendation: 150–300 mg of OPC daily, preferably in combination with vitamin C, which can further enhance the effect.
Nils Behrens, Chief Brand Officer of Sunday Natural and host of the podcast HEALTHWISE
Quercetin – the natural histamine blocker
Another hero in the fight against hay fever is called quercetin. This flavonoid is found in apples, onions, or broccoli, but in amounts that are hardly sufficient to have a therapeutic effect. Therefore, it is worth reaching for the supplement. Quercetin specifically blocks the release of histamine and does not have a sedative effect, unlike many classic antihistamines.
The special thing about it: Quercetin unfolds its effect slowly, but sustainably. So if you want to breathe freely in spring, ideally you should start taking it in late winter.
Dosage tip: 500–1,000 mg daily, also preferably combined with vitamin C for better bioavailability.
Black seed oil – ancient healing art rediscovered
Some call it the "gold of the pharaohs", others swear by it for allergies: Black cumin oil is a proven natural remedy with modern qualities. The substance thymoquinone it contains has anti-inflammatory and immunomodulatory effects - perfect for an overactive immune system.
Studies show that regular intake of black cumin oil over several weeks can lead to a significant reduction in allergic symptoms - especially in mild to moderate cases. And the best part: it not only works against pollen but can also be supportive in cases of pet hair or house dust allergies.
Recommendation: 1–2 teaspoons daily, ideally cold-pressed and organic.
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Black seed oil can reduce the symptoms of allergies.
Probiotics - the underestimated allergy wonder
At first it sounds like gut health - and it is. But what many don't know: A healthy gut plays a crucial role in a balanced immune system. And that's exactly what allergies are about. Studies show that certain probiotic strains like Lactobacillus rhamnosus GG or Bifidobacterium lactis can modulate the body's allergic reaction. (Also interesting: The natural superfood for the gut)
The effects are not immediately noticeable, but with regular intake over at least 8 weeks, the immune system can improve significantly, which is especially valuable for chronic hay fever.
Dosage: Look for products with at least 10 billion CFU (colony-forming units) and clearly specified strains.
Bonus tip: Reishi - the anti-allergy mushroom
The Reishi mushroom, known in TCM as the "mushroom of immortality", has experienced a real hype in recent years, and rightly so. Its ingredients can regulate histamine production and calm the immune system without suppressing it. Especially in cases of severe allergic reactions with symptoms of exhaustion, Reishi can provide gentle support.
It is recommended to take it as an extract in capsule form, ideally in combination with vitamin D or zinc, to enhance the immunomodulatory effect.
Conclusion: Breathing naturally made easy
Hay fever is not a fate to which one is helplessly exposed. In addition to classic medications, there is a growing number of natural active ingredients that calm the immune system, mitigate the histamine reaction, and bring the body back into balance, all without side effects like fatigue or concentration problems.
Of course, what helps one person may not work as strongly for another. But those who are willing to get to know their body better and provide targeted support have more options today than ever before. And sometimes the best allergy protection isn't a spray, but a clever combination of OPC, quercetin, probiotics, and more.
Only one question remains: Which capsule will you take tomorrow morning?
Nils Behrens is the Chief Brand Officer of Sunday Natural and host of the podcast HEALTHWISE. In addition, the sought-after health expert teaches as a lecturer at the Fresenius University of Applied Sciences. Previously, Behrens worked for over 12 years as Chief Marketing Officer of the Lanserhof Group and host of the successful "Forever Young" podcast.
Here you can find all columns by Nils Behrens.
