Last updated: 3-23-2026 | Reviewed by Dr. Chris Jackson, PharmD
Spring is in the air—and for over 81 million Americans, that means sneezing, congestion, and itchy eyes are too. If you're searching for natural remedies to support your body during allergy season, you're not alone. More people than ever are turning away from drowsy antihistamines and looking for gentle, effective alternatives rooted in nature.
This comprehensive guide explores the most promising natural approaches to seasonal allergy support, including time-tested botanicals like mullein for allergies, quercetin, and other evidence-backed options. Whether you're dealing with tree pollen in spring, grass in summer, or ragweed in fall, these natural strategies may help you breathe easier and enjoy the outdoors again.
Table of Contents
- Understanding Seasonal Allergies and Why Natural Remedies Matter
- How Natural Remedies Compare to Conventional Allergy Medications
- Top Natural Remedies for Allergy Season Support
- Mullein: The Respiratory Herb Worth Knowing
- Building Your Natural Allergy Season Support Routine
- Frequently Asked Questions
- Conclusion
Understanding Seasonal Allergies and Why Natural Remedies Matter
Seasonal allergies, also called allergic rhinitis or hay fever, occur when your immune system overreacts to airborne particles like pollen, mold spores, or dust. According to the Asthma and Allergy Foundation of America, more than 25% of U.S. adults experienced seasonal allergies in 2021, and that number continues to climb due to longer pollen seasons driven by climate change.
Common symptoms include:
- Sneezing and runny nose
- Itchy, watery eyes
- Nasal congestion
- Postnasal drip
- Fatigue and brain fog
While conventional antihistamines and decongestants can provide relief, many people experience unwanted side effects like drowsiness, dry mouth, or rebound congestion. This has fueled growing interest in natural approaches that support the body's response to environmental irritants without these drawbacks.
The good news? Modern research is validating what traditional herbalists have known for centuries—certain plants and nutrients can genuinely support respiratory wellness and seasonal comfort.
How Natural Remedies Compare to Conventional Allergy Medications
When choosing between natural and conventional allergy treatments, understanding the differences helps you make an informed decision.
Conventional Medications:
- Antihistamines (Claritin, Zyrtec, Benadryl): Block histamine receptors;may cause drowsiness or dry mouth
- Decongestants (Sudafed): Reduce swelling;can raise blood pressure and cause jitteriness
- Nasal corticosteroids (Flonase): Reduce inflammation;may cause nosebleeds with long-term use
Natural Remedies:
- Generally gentler with fewer side effects
- Often work through multiple mechanisms (antioxidant, anti-inflammatory, immune-modulating)
- May take longer to notice effects but support overall wellness
- Can be used alongside conventional treatments (consult your healthcare provider)
A 2024 review in the journal Frontiers in Pharmacology noted that many botanical compounds show promise for supporting healthy inflammatory response during allergy season, though researchers emphasize that more large-scale studies are needed.
The best natural allergy remedy approach often combines multiple strategies—herbs, nutrients, and lifestyle changes—rather than relying on a single solution.
Top Natural Remedies for Allergy Season Support
Quercetin: Nature's Antihistamine
Quercetin is a flavonoid found in onions, apples, berries, and green tea that has gained significant attention for allergy support. Research published in Molecules suggests quercetin may help stabilize mast cells, which are responsible for releasing histamine during allergic reactions.
Best for: People seeking daily allergy season support
How to use: 500-1000mg daily, ideally starting 4-6 weeks before allergy season
Found in: Betterbrand's BetterAM Syrup contains quercetin along with elderberry and Vitamin C
Butterbur (Petasites hybridus)
Butterbur has been studied extensively for seasonal allergy support. A study in the British Medical Journal found that butterbur extract was comparable to cetirizine (Zyrtec) for reducing allergy symptoms without causing drowsiness.
Best for: Those who want to avoid drowsiness
Caution: Only use PA-free (pyrrolizidine alkaloid-free) extracts, as raw butterbur contains compounds that may harm the liver
Stinging Nettle (Urtica dioica)
Despite its prickly reputation, stinging nettle has a long history of use for respiratory and allergy support. A randomized study found that freeze-dried nettle leaf modestly improved allergy symptoms in 58% of participants.
Best for: People who prefer traditional herbal approaches
How to use: Tea, capsules, or tincture;often combined with other herbs
Local Honey and Bee Products
While scientific evidence is mixed, many people swear by local honey for building tolerance to regional pollens. Bee propolis, in particular, has shown interesting properties for throat and respiratory comfort.
Best for: Those interested in local, food-based remedies
Found in: Betterbrand's Bee Propolis Throat Spray offers targeted throat support during allergy season
Elderberry and Vitamin C
These immune-supporting powerhouses are staples during allergy season. Vitamin C is a natural antihistamine that may help reduce histamine levels, while elderberry provides antioxidant support.
Best for: Comprehensive immune and respiratory support
Found in: Betterbrand's Elderberry + Vitamin C + Zinc Drops
Nasal Irrigation
Saline nasal irrigation using a neti pot or squeeze bottle physically removes allergens from nasal passages. A Cochrane review confirmed that nasal irrigation provides meaningful relief for allergy sufferers.
Best for: Immediate, drug-free relief from congestion
Mullein: The Respiratory Herb Worth Knowing
Among natural allergy remedies, mullein leaf (Verbascum thapsus) deserves special attention. This fuzzy-leafed plant has been used for centuries to support respiratory health, and modern research is beginning to explain why.
What Makes Mullein Benefits Unique?
Mullein contains several compounds that may support respiratory wellness:
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Saponins: Help support natural mucus clearance
-
Flavonoids: Provide antioxidant protection
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Iridoid glycosides: Support healthy inflammatory response
- Mucilage: Soothes irritated tissues
Unlike some herbs that work through a single mechanism, mullein for lungs offers multi-faceted support. It's particularly valued for helping maintain clear airways and supporting comfortable breathing during challenging seasons.
The Science Behind Mullein for Allergies
A 2022 study in Phytotherapy Research found that Verbascum thapsus extract demonstrated significant respiratory-supportive properties in laboratory models. While human clinical trials are still catching up to traditional use, the existing research is promising.
Betterbrand's clinical trial of Mullein + Chlorophyll Drops showed impressive results over 60 days:
- 81% of participants reported less frequent coughing
- 77% reported clearer airways
- 73% reported easier mucus clearance
- 68% reported improved sleep quality
These results suggest that mullein leaf can be particularly helpful for those dealing with postnasal drip and congestion during allergy season.
How to Use Mullein
Mullein is available in several forms:
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Capsules: Convenient for daily use (BetterLungs Capsules contain 300mg mullein leaf)
-
Gummies: Easy-to-take option with 2000mg mullein leaf extract (BetterLungs Mullein Gummies)
-
Tinctures: Fast absorption;BetterLungs Mullein + Chlorophyll Tincture provides 2800mg equivalent in a convenient dropper
- Tea: Soothing ritual;BetterLungs Detox Tea combines mullein with thyme and elderberry
For allergy season support, many people find that combining mullein with other respiratory herbs amplifies the benefits.
Building Your Natural Allergy Season Support Routine
The most effective natural allergy remedy approach combines multiple strategies. Here's a sample routine:
Morning:
- Quercetin supplement (or BetterAM Syrup on high-pollen days)
- Mullein in your preferred form (capsules, gummies, or tincture)
- Nasal irrigation if congested
Throughout the Day:
- Stay hydrated to keep mucus thin
- Keep windows closed on high-pollen days
- Change clothes after being outdoors
- Consider an air purifier with HEPA filter
Evening:
- BetterLungs Detox Tea for respiratory support
- Shower before bed to remove pollen from hair and skin
- BetterPM Syrup if allergy symptoms disrupt sleep
Pro Tips for Allergy Season:
- Start your routine 4-6 weeks before your worst allergy season
- Check daily pollen counts and adjust outdoor activities accordingly
- Keep a symptom diary to identify your specific triggers
- Consult your healthcare provider before combining natural remedies with prescription medications
Frequently Asked Questions
Can mullein help with seasonal allergies?
Mullein (Verbascum thapsus) has been traditionally used to support respiratory health during allergy season. While it may not block histamine like conventional antihistamines, mullein benefits include supporting clear airways and natural mucus clearance—particularly helpful for congestion and postnasal drip that often accompany seasonal allergies. The herb's soothing properties may help maintain comfortable breathing when environmental irritants are high. Betterbrand's clinical trial showed 77% of participants experienced clearer airways after using Mullein + Chlorophyll Drops.
What is the most effective natural remedy for allergies?
Research suggests that quercetin may be one of the most effective natural options for allergy season support due to its ability to help stabilize mast cells and support healthy histamine levels. However, the best approach typically combines multiple strategies: quercetin for histamine support, mullein for respiratory wellness, nasal irrigation for physical allergen removal, and immune-supporting nutrients like Vitamin C and elderberry. Starting your natural allergy remedy routine 4-6 weeks before your worst season can improve results.
How long does it take for natural allergy remedies to work?
Unlike conventional antihistamines that may work within hours, natural remedies often require consistent use over 2-4 weeks before you notice significant improvement. Quercetin and butterbur typically show effects within 2-3 weeks of daily use. Mullein may provide more immediate comfort for respiratory symptoms while building cumulative benefits over time. Nasal irrigation offers the fastest relief, often within minutes. For best results during allergy season, start your natural support routine well before pollen counts rise.
Can I use natural remedies alongside allergy medications?
Many natural allergy remedies can complement conventional medications, but you should always consult your healthcare provider before combining approaches. Some herbs may interact with medications—for example, butterbur shouldn't be taken with certain liver-processed drugs. Generally, nutrients like Vitamin C and quercetin are considered safe alongside most allergy medications, and mullein for lungs has a strong safety profile. Your doctor can help you create an integrated approach that maximizes benefits while minimizing risks.
What should I avoid during allergy season?
During allergy season, minimize exposure to triggers by keeping windows closed on high-pollen days (typically warm, windy mornings), removing shoes at the door, and washing bedding weekly in hot water. Avoid hanging laundry outdoors where it collects pollen. Certain foods may worsen symptoms through oral allergy syndrome—if you're allergic to birch pollen, for instance, raw apples and carrots might cause mouth tingling. Alcohol can worsen congestion, and smoking or vaping significantly impairs respiratory health. Supporting your body with natural remedies like mullein leaf and quercetin may help offset unavoidable exposures.
Conclusion
Seasonal allergies don't have to sideline your enjoyment of the outdoors. By understanding how natural remedies work and building a comprehensive support routine, you can help your body respond more gracefully to environmental irritants.
The best natural allergy remedy approach combines evidence-backed botanicals like mullein, quercetin, and elderberry with practical lifestyle strategies. Whether you choose BetterLungs Capsules for convenient daily support, the clinically-studied Mullein + Chlorophyll Drops for targeted respiratory wellness, or the soothing ritual of BetterLungs Detox Tea, you're giving your body the tools it needs to thrive during allergy season.
Formulated by Dr. Chris Jackson, PharmD, and third-party tested by Eurofins Scientific, Betterbrand products are trusted by over 836,000 customers and available at CVS, Walgreens, and GNC. Plus, with a 365-day money-back guarantee, there's no risk in trying a natural approach to seasonal wellness.
Ready to breathe easier this allergy season? Explore Betterbrand's respiratory support collection and discover why so many people are choosing natural solutions for their seasonal comfort.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Always consult your healthcare provider before starting any new supplement.
Sources
Asthma and Allergy Foundation of America - Allergy Facts and Figures - Comprehensive allergy statistics and prevalence data.
- Frontiers in Pharmacology - Botanical Compounds for Allergic Rhinitis (2024) - Review of natural approaches to allergy support
- British Medical Journal - Butterbur vs Cetirizine Study - Clinical comparison of butterbur and conventional antihistamine
- Phytotherapy Research - Verbascum thapsus Properties (2022) - Research on mullein's respiratory-supportive compounds
- Molecules - Quercetin and Mast Cell Stabilization - Mechanism of quercetin's antihistamine-like effects
- Cochrane Review - Nasal Irrigation for Allergic Rhinitis - Evidence review of saline nasal irrigation effectiveness