Supplements for Allergies

Do you have allergies and are you wondering how you can ease your symptoms naturally? Allergies are extremely common in the UK, occurring in 1-in-4 people, particularly in children. Allergies involve the immune system which gets activated, typically by a reaction to a certain food or substance (known as an allergen).

Depending on the type of allergen, this can cause inflammation of the skin, sinuses, airways or digestive system. Symptoms vary and can range from mild discomfort to life threatening in the case of anaphylaxis. Some people find that diet and lifestyle changes can help to manage allergy symptoms.

Key Foods for Allergy Management

  • Gluten and dairy can be dietary triggers of allergic symptoms in some people. Removing these from your diet for at least one month can help you to work out if they may be triggering, or worsening your symptoms.
  • Increase anti-inflammatory foods such as herbs and spices including turmeric and ginger, as well as foods such as berries, grapes, avocados, extra virgin olive oil, dark chocolate and oily fish such as salmon, mackerel, herring, sardines and anchovies.
  • Minimise your consumption of sugar and refined carbohydrates such as cakes, biscuits, crisps, puddings, crackers and sweets as these can fuel inflammation in the body.
  • Aim to eat a rainbow of different coloured fruits and vegetables to boost dietary antioxidants in the body. Look up the ‘Dirty Dozen and Clean Fifteen’ to find out which foods are best to buy organic, if you can afford this.
  • Consume fermented products such as kimchi, sauerkraut, miso, tempeh, kombucha and kefir as these are a natural source of probiotics which support a healthy gut, which in turn can support a healthy immune system.

Which Supplements Can Support Allergies?

The top nutrients to consider when looking for supplements to manage allergy symptoms are:

  1. Vitamin C
  2. Zinc
  3. Omega-3 fatty acids (either from fish oil or algae oil)
  4. Quercetin and Resveratrol (antioxidant plant compounds)
  5. Probiotics

Top Tips on Buying Supplements for Allergies

  • For vitamin C, the ascorbate form rather than ascorbic acid can be a better choice, as this is gentler on your stomach.
  • Zinc picolinate and zinc citrate are good bioavailable forms of zinc to supplement with to ensure optimal absorption.
  • Vegan omega-3 supplements are available which are derived from algae oil if you do not want to take a fish oil supplement.
  • Probiotics containing L. acidophilus and B. lactis are good options for seasonal allergies.

Nutritional Therapy Support For Allergies

Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with allergies and to book a consultation, head over to our expert page here:

Allergies Articles

  • Vitaminology
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    Managing Your Child's Food Allergies And Intolerances

    How to manage food allergies in children.
    Sally Duffin
  • Vitaminology
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    What's The Difference Between An Allergy, Sensitivity And Intolerance?

    Food allergies and intolerances are defined by the time it takes for onset of symptoms. Read more here.
    Sally Duffin
  • Vitaminology
    2 min read

    Why Is Gluten Bad For Your Gut?

    Why is gluten bad for your gut? Nutrition and lifestyle changes to support gut health.
    Rose Legge