If you are an allergy sufferer, you are probably already experiencing the difficulties associated with the allergy season. The most common allergy symptoms include itchy eyes, watery eyes, sneezing and a watery nose. Less common symptoms can include headaches and earaches due to swollen mucous membranes. In this article, we'll tell you which supplements can help fight allergies and what other measures to include in your daily routine to alleviate allergic symptoms.
Article at a glanc:
- What is an allergy?
- Which supplements can help fight allergies?
- Vitamin D
- Vitamin C
- Zinc
- Omega-3 fatty acids
- More tips to relieve allergic symptoms
What is an allergy?
An allergy is an unreasonable reaction of our immune system to substances that are a normal part of our environment, such as food, animals or the mentioned pollen. Allergic diseases have a proven genetic basis, but environmental influences also play a large role in their development. These include various chemicals, air pollution and diet. Infections have also been linked to the development of allergies and can also contribute to their worsening. [1]
Which supplements can help fight allergies?
A variety of procedures and nutrients can be used to fight allergy. We've selected four key supplements from our portfolio that you can use when you're an allergic sufferer.
Vitamin D
Vitamin D has immunomodulatory effects in allergen-induced inflammatory pathways by acting on vitamin D receptors (VDR) of a wide range of immune cells. These are then able to synthesize the biologically active vitamin D required for the formation of an adaptive immune response. Deficient vitamin D levels are widespread worldwide and may partly explain the increase in allergic diseases, including asthma and food allergies. People with allergic rhinitis have also been shown to have reduced vitamin D levels that correlate with the severity of allergic symptoms. In contrast, there was an improvement in symptoms after vitamin D supplementation. [2]
Vitamin C
Vitamin C has many functions in the body, but is most often associated with immune support and its antioxidant capacity. Vitamin C also acts as a natural antihistamine. Histamine promotes vasodilation and increased capillary permeability, which in the case of allergic reactions results in the familiar watery rhinitis or watery eyes. Vitamin C can alleviate allergy symptoms by helping to reduce the histamine released in the body. [3]
Zinc
Zinc regulates the differentiation, proliferation and functioning of immune cells in the immune system, including T cells and eosinophils involved in allergic reactions. Adequate zinc levels are crucial for a proper immune response and many allergic diseases (such as atopic dermatitis, bronchial asthma or allergic rhinitis) have been shown to have reduced zinc levels. Zinc also helps to reduce the hypersensitivity of mast cells, which release histamine upon contact with an allergen. Thus, zinc supplementation can alleviate the symptoms of an allergic reaction. [4]
Omega-3 fatty acids
Omega-3 fatty acids are anti-inflammatory nutrients and their protective effects make them useful in many inflammatory diseases, including asthma and allergies. Many epidemiological studies have shown that supplementation with omega-3 fatty acids during pregnancy and childhood has a protective effect against the development of allergies or atopy later in life. [5] [6]
More tips to relieve allergic symptoms
- A healthy immune system is closely linked to the health of our gut. Supporting the gut microbiome with a healthy and varied diet will help strengthen the immune system and alleviate allergic problems. Do not forget about fermented foods, fruits and vegetables rich in antioxidants and, on the contrary, avoid processed foods, white sugar and alcohol.
- Beware of cross-food allergies. There are foods that have a similar protein structure to some pollen. For example, if you are allergic to the most common pollen allergen - birch pollen - you are very likely to be sensitive to apples, carrots, potatoes, celery or hazelnuts during pollen season.
- Herbs can also help you fight an allergy. Some of the most suitable herbs with an anti-allergenic effect include stinging nettle, perilla or scutellaria baicalensis.
- Nasal rinses with a saltwater teapot will cleanse the mucous membranes of inhaled pollen and help reduce swelling.
- When you get home, change your clothes and rinse your face with water. This will reduce the amount of pollen deposited on your skin and clothes.
Sources:
[1] Jenerowicz D, Silny W, Dańczak-Pazdrowska A, Polańska A, Osmola-Mańkowska A, Olek-Hrab K. Environmental factors and allergic diseases. Ann Agric Environ Med. 2012;19(3):475-81. PMID: 23020042.
[2] Mirzakhani H, Al-Garawi A, Weiss ST, Litonjua AA. Vitamin D and the development of allergic disease: how important is it? Clin Exp Allergy. 2015 Jan;45(1):114-25. doi: 10.1111/cea.12430. PMID: 25307157; PMCID: PMC4369152.
[3] Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017 Nov 3;9(11):1211. doi: 10.3390/nu9111211. PMID: 29099763; PMCID: PMC5707683.
[4] Masanobu Suzuki, Takayoshi Suzuki, Masashi Watanabe, Shigetsugu Hatakeyama, Shogo Kimura, Akira Nakazono, Aya Honma, Yuji Nakamaru, Sarah Vreugde, Akihiro Homma, Role of intracellular zinc in molecular and cellular function in allergic inflammatory diseases, Allergology International, Volume 70, Issue 2, 2021, Pages 190-200, ISSN 1323-8930, https://doi.org/10.1016/j.alit.2020.09.007.
[5] Jun Miyata, Makoto Arita, Role of omega-3 fatty acids and their metabolites in asthma and allergic diseases, Allergology International, Volume 64, Issue 1, 2015, Pages 27-34, ISSN 1323-8930, https://doi.org/10.1016/j.alit.2014.08.003.
[6] I. Romieu, M. Torrent, R. Garcia-Esteban, C. Ferrer, N. Ribas-Fito, J.M. Anto, et al. Maternal fish intake during pregnancy and atopy and asthma in infancy Clin Exp Allergy, 37 (2007), pp. 518-525