10 Ways to Alleviate Autumn Allergies

Autumn is here in all its multi-color spendor. For many people it is a time of apple and pumpkin picking, fall fairs and other fall delights, but for allergy sufferers, particularly those suffering from ragweed and other weed allergies, it is a time of sinus congestion, fatigue, asthma and other allergy-related symptoms.

Most people assume they have a cold when these symptoms hit, but may actually be dealing with allergies to mold, dust mites (we are spending more time indoors after all) or to pollens from fall plants.

Symptoms of Allergies:

Itchy Eyes
Itchy Throat
Sinus Congestion
Runny Nose
Watery Eyes
Red and Irritated Eyes
Shortness of Breath
Post Nasal Drip


Here are some of my favorite natural remedies to alleviate autumn allergies:

Reduce Sugar Consumption

Sugar is highly inflammatory and mucus-forming and is best avoided as much as possible, particularly during allergy season.

Vitamin C

Allergies are incredibly stressful to the body’s stress glands, which are known as the adrenal glands. These two triangular-shaped glands sit atop the kidneys and are heavy users of vitamin C, particularly when we are under stress. Increasing vitamin C intake during allergy season can be helpful for dealing with allergy symptoms and inflammation caused by the immune response to allergens. Some people find that 2000 mg of ascorbic acid taken daily is helpful to reduce allergy symptoms.

Vitamin D

Most of us know that vitamin D helps to keep our immune system strong, but few know that it can help improve allergy symptoms, particularly lung function. A vitamin D deficiency has been linked to a rapid decline in lung function, based on research published in the American Journal of Respiratory and Critical Care Medicine. You can get vitamin D from moderate sun exposure, food sources, which are largely fish or animal products, or through supplementation of vitamin D3 (experts vary on their recommended doses which are typically 800 to 4000 IU daily).

Vitamin E

Research in the medical journal Annals of Allergy, Asthma, and Immunology found that vitamin E supplementation reduces the severity of nasal symptoms linked to allergies. The study also found that vitamin E may actually reduce the imbalanced immune function at the root cause of allergies, not just the symptoms themselves, which makes vitamin E supplementation great for symptom relief and overall reduction of allergies. A typical dose of vitamin E is 400 IU. Be sure to choose mixed tocopherols since they are absorbed better than other forms.


A natural antihistamine nutrient found in apples and onions, quercetin has an excellent ability to reduce allergy symptoms and improve lung function. Other food sources include: berries, apples, cabbage, cauliflower, nuts, and black, green or white tea. Allergy sufferers may need more than food alone will supply, particularly during allergy season. A typical dose of quercetin is 400 mg daily, ideally taken along with vitamin C.


A traditional medicine of Native Americans, double-blind research in Phytotherapy Research has confirmed what these people have known for centuries, that nettles is an effective allergy remedy, particularly for allergic rhinitis (nasal congestion). Follow package directions for the product you choose, which are typically available in tea, loose-leaf herb or tincture (alcohol extract).

Green Tea

Green tea’s natural constituents epigallocatechin gallate (EGCG) has been found to help many different health conditions, including allergies. Drink 3 cups of unsweetened green tea (or sweeten with the herbal sweetener stevia) daily.

N-Acetyl Cysteine (NAC)

A little-known nutrient known as NAC can be helpful for the treatment of allergies. NAC appears to work by reducing the hyper-reactivity of the lungs which is common in allergies. A typical daily dose of NAC is 600 mg.


The almost unknown herb, Perilla frutescens, has been found in many studies to be effective in the treatment of nasal and sinus congestion, and eye irritation linked to allergies. It has also been found to be beneficial for allergy-induced asthma. Check out my blog “Study Shows Herb Effective for Seasonal Allergies” for more information. Follow package directions for the product you choose.


Known as Petasites hybridus, this traditional medicine offers relief for allergy symptoms. In as tudy published in the journal Annals of Allergy, Asthma, and Immunology, researchers found it was effective against allergy symptoms. Other research published in the journal Phytotherapy Research found that butterbur inhibited the allergic response and reduced allergic airway inflammation in animals. Follow package directions for the product you choose.

Related from Care2:
7 Health Benefits of Apple Cider Vinegar
Easy Apple Cider Vinegar Recipe
12 Ways to Incorporate Miso into Your Regular Diet


Dr. Michelle Schoffro Cook, PhD, DNM is the publisher of the free e-news World’s Healthiest News, the Cultured Cook, president of PureFood BC, and an international best-selling and 20-time published book author whose works include: Allergy-Proof Your Life: Natural Remedies for Allergies that Work!



Marie W
Marie Wabout a year ago

Thanks for sharing.

joan s
joan silacoabout a year ago

I am highly allergic, so i thank you for the info!

joan s
joan silacoabout a year ago


Jetana A
Jetana A1 years ago

Unfortunately, the only cure for autumn allergies is winter!

Anne H
Past Member 1 years ago

Really good to know

Renata B
Renata B1 years ago

Interesting (I didn't even know there were autumn allergies). Fortunately I don't have allergies.

Richard A
Richard A1 years ago

Thank you for this article.

Rob Chloe Sam N
Rob Chloe Sam N1 years ago

Interesting article, Thanks for sharing this.

Marge F
Marge F1 years ago

Thank you for posting this informative article.

Julia S
Julia S1 years ago

Thank you!