As the weather starts to improve, many of us begin to enjoy longer days and time outdoors. Then the sneezing begins. Your nose feels blocked, your eyes are watering, and your throat becomes itchy. These are all signs that hay fever season has arrived.
Hay fever is an allergic reaction to pollen or other environmental triggers. It causes inflammation in the nose, eyes, and throat. The most common symptoms include sneezing, congestion, watery eyes, and an itchy nose or throat. For some, this can feel overwhelming and make it harder to enjoy daily life. Many people rely on antihistamines. These help, but they can sometimes cause side effects like drowsiness or nausea. If you're looking for a more natural way to feel better, certain nutrients may support your body during allergy season.
Why Your Immune System Might Hold the Key
Hay fever isn’t caused by pollen itself but by how your immune system reacts to it. When your body sees pollen as a threat, it releases histamine, the chemical responsible for triggering inflammation, sneezing, and all the other frustrating symptoms.
That’s where nutritional support comes in. A well-balanced immune system is less likely to overreact to harmless particles like pollen. And two nutrients in particular — Vitamin C and Omega-3 fatty acids — may help your body stay calm when allergy season hits.
Vitamin C: Nature’s Antihistamine?
Vitamin C plays a key role in supporting the immune system. It may also act as a natural antihistamine by reducing the amount of histamine your body releases in response to allergens. Some studies have shown that high doses of Vitamin C can help reduce allergy symptoms like sneezing and congestion.
Rich food sources include bell peppers, citrus fruits, broccoli, and kiwi. If it’s difficult to get enough through diet alone or if hay fever symptoms become more intense, a high-quality Vitamin C supplement may help support your body’s natural defences.
As an added benefit, Vitamin C is also a powerful antioxidant. It helps reduce inflammation throughout the body, which can be especially helpful during allergy season
Omega-3: Cooling the Inflammatory Response
Another way to help your immune system respond appropriately to allergens is by making sure you have enough Omega-3 fatty acids in your diet. Omega-3s are known for their anti-inflammatory properties and may help balance out the inflammation triggered by an allergic reaction.
Many Western diets are too high in Omega-6 fats (found in processed foods and vegetable oils), which can promote inflammation when not balanced with Omega-3s. By increasing your intake of Omega-3s — either through oily fish like salmon and mackerel, or via a quality supplement — you may reduce the intensity of hay fever symptoms.
Probiotics: The Gut-Allergy Connection
Did you know that about 70% of your immune system lives in your gut? This makes gut health an important factor in how your body reacts to allergens. Probiotics are beneficial bacteria that help maintain balance in the gut. They may support immune function and help reduce allergic responses.
Adding a high-strength probiotic to your daily routine during allergy season might help your body respond more calmly to pollen and other common triggers.
Don’t Forget Vitamin D
Vitamin D is often linked to winter, but low levels have also been associated with a higher risk of allergies like hay fever. Even during summer, limited sun exposure due to sunscreen use or staying indoors can affect how much Vitamin D your body produces. Maintaining adequate Vitamin D levels through sunlight, fortified foods, or supplements may help support a balanced immune response year-round.
Support Your Body, Not Just Your Symptoms
Supplements cannot cure hay fever. However, they may help reduce the severity of symptoms. By supporting the immune system and lowering inflammation, nutrients like Vitamin C, D, probiotics, and Omega-3 can make a difference.
If you struggle with hay fever, try adding these nutrients to your daily routine. They may help your body respond more calmly to allergens and support your overall well-being during allergy season.
Sona’s Vitamin C, D, and Omega 3 supplements are easy to take and designed to support your immune system. Whether you are looking for natural ways to manage hay fever or just want to stay healthier this season, adding these essentials to your routine can help.
References:
Harvard T.H. Chan School of Public Health. (n.d.). Omega-3 fatty acids. Retrieved June 2025, from https://www.hsph.harvard.edu/nutritionsource/omega-3-fats/
Micka, A., et al. (2013). Effect of fish oil and antioxidants on immune function and inflammation in allergic rhinitis. The British Journal of Nutrition, 110(8), 1526–1534. https://doi.org/10.1017/S0007114513000890
Hemilä, H. (2013). Vitamin C and common cold–induced asthma: a review and analysis of the historical evidence. Clinical and Translational Allergy, 3(1), 1–6. https://doi.org/10.1186/2045-7022-3-26