A Sinus Sufferer’s Guide to Supplements

By Nutritional Weight & Wellness Staff
April 20, 2020

Updated: May 2, 2023

Spring has sprung, be it a little belated in Minnesota where we’re located, which means people’s spring allergies are in full bloom. Does this time of year bring you a stuffy or runny nose, itchy and watery eyes, a pounding headache, sinus pressure, and an inability to go outside without sneezing? 

Avoiding your allergens is the best way to avoid allergy symptoms, but when pollen counts are high, what do you do to not feel uncomfortable?  Your doctor may prescribe a second-generation antihistamine (such as, Claritin, Zyrtec or Allegra), a decongestant and/or a nasal antihistamine spray. As with any medication, these may come with some potential side effects such as drowsiness, dry mouth, constipation, or trouble urinating (especially in men with prostate issues). If you are looking for additional options for relief this year, you may consider a natural supplement to help manage  your allergy symptoms.

First, A Bit About Histamine and How Antihistamines Work

For seasonal allergy sufferers’, pollen in the environment meets up with mucosal cells in the nose, mouth, throat, lungs, stomach, and intestines.  The immune system triggers the release of a chemical called histamine. In extreme situations, most often seen with food allergies, the allergic reaction can be life-threatening. It may result in extreme swelling in the respiratory tract making it difficult to breath and/or a person may have a serious drop in blood pressure.

The flood of histamine can impact the gut, leading to sudden stomach pain, bloating, vomiting, and/or diarrhea. It could even stimulate the release of stomach acid and may result in symptoms of heartburn or indigestion. Additionally, histamine can cause the unpleasant, less extreme symptoms we associate with seasonal allergies like a runny nose and itchy eyes. You might also be surprised to learn that histamine is  found naturally in some of the foods we eat.   

Antihistamines work by blocking histamine activity and stopping allergic reactions. Certain foods and plant extract may act like antihistamines and stop the effects of histamine, which can be used to support yourself during allergy season.

High histamine symptoms:

• Runny or itchy nose
• Sneezing or post nasal drip
• Itchy, red, or watery eyes
• Itchy ears
• Itchy or inflamed skin (like hives or rashes)
• Heartburn or indigestion (like stomach pain, bloating, vomiting, diarrhea)
• Difficulty breathing, wheezing, aggravated asthma
• Drop in blood pressure

A Natural Antihistamine Option

Natural D-Hist, by Ortho Molecular, is probably our most popular allergy-fighting supplement. The combination of quercetin, vitamin C, bromelain, and stinging nettle is very good at calming the body’s immune system and preventing an overreaction to pollen. Quercetin, in case it’s new for you, is an antioxidant; it is naturally found in some fruits and vegetables such as citrus fruits, onions, and apples.

For kids who suffer from allergies, Ortho Molecular also makes D-Hist Jr. which has the same ingredients as Natural D-Hist, just at smaller dose that is more appropriate for smaller bodies in an easy-to-chew tablet. Adults can also take this chewable form too!

Dosage: Many clients take 2 capsules of Natural D-Hist 2-3 times per day for 10 days as a loading dose during peak allergy time and continue taking 1-3 capsules daily as a maintenance dose. With D-Hist Jr., the dose is 1-3 tablets per day.

“D-Hist keeps my sinuses clear and healthy. It is my #1 supplement I can’t be without! I use to suffer from sinus infections twice a year and thanks to D-Hist, my sinuses stay healthy. I have taken D-Hist for over 8 years and will continue for years to come!” – Jayne K on Natural D-Hist

“Awesome product! This works wonders for Histamine Intolerance, and combined with zinc is great in Covid prevention and treatment! It’s also great to combat seasonal allergies…our whole family loves it!” – Allison on D-Hist JR

There are some possible safety concerns with high doses of quercetin related to the risk of kidney damage. People who have decreased kidney function and those who are pregnant or nursing should not take quercetin supplements. As with any supplements, we recommend talking with your doctor and dietitian or nutritionist before adding it into your routine.

Sinus Pain and Inflammation Support

Sinatrol contains n-acetyl cysteine, thyme, and bromelain, which help the body clear airway passages by thinning mucus secretions. Think of them as natural forms of Mucinex®. The turmeric and licorice root extract in Sinatrol help reduce sinus inflammation and strengthen the immune system so that it is not overwhelmed by excess pollen or mold.

Dosage: We recommend clients take the recommended dosage of 3 capsules per day.

“Life Changing! I've had bad allergies and post nasal drip for almost 10 years now and I thought I'd always have to deal with these annoying issues. Allergy meds always make my heart flutter and I always feel strange when taking them but this product has no side effects for me!” -Danielle 

Side note: If you are currently being treated with any blood-thinning medications you should not take Sinatrol without first talking with your doctor since it contains turmeric. We recommend anyone considering adding a supplement to their routine speak with their doctor and dietitian or nutritionist first to make sure it’s right for you.

Sinus Relief Meal Plan

Many Nutritional Weight & Wellness clients find that supplements taken during their peak allergy season (and ideally starting before peak!) are a good start to reducing their symptoms. Using a nasal saline mist, showering nightly to wash pollens out of your hair and changing your bedsheets on the regular are additional good practices that generally work for most people. The food you choose to eat plays a HUGE role in supporting your immune system as well, so: eat real food!

To help you find relief with your sinuses, try a few of these nutrition-focused changes:

• Fresh is ideal. Enjoy fresh, minimally processed foods. Histamine will develop in protein foods as they age. In general, histamine content of food goes up as food ages/spoils. If you already have more histamine in your system due to seasonal allergies, a leftover meal high in histamine may result in worsening symptoms. Now, don’t go throwing your leftovers away! Those make great lunches! Instead, try to eat your food fresh and then freeze leftover proteins right away to help slow histamine production.
• Minimize or avoid ultra processed foods that are rich in preservatives, additives, and alcohol. Yes – alcohol! Alcohol hinders the enzyme (DAO) that is needed to degrade histamine in the body.  Red wine and beer are also high in histamine, so consuming those can feel like adding fuel to the fire.
• Limit added sugar and processed carbs like sweets, breads, crackers, chips, bagels, etc. All of these can increase inflammation in the body.
• Remove dairy for 1-2 weeks to see if that makes a difference in symptoms. Those who have a sensitivity to dairy can have more inflammation and the potential for more mucus production when consuming things like cheese and yogurt. 
• Trial the elimination of gluten. Gluten is a protein found in wheat, barley, rye, and oats that are not labeled gluten free. Gluten can increase intestinal permeability, cause an immune response in the body, and harm the gut if you have a sensitivity. And the gut is related to your immune system, which is related to your sinuses!

Nutrition tips to relieve allergy symptoms:

1. Eat fresh real food
2. Minimize ultra-processed foods and alcohol
3. Limit or cut back on added sugar and processed carbs
4. Test removing dairy for 1-2 weeks
5. Experiment with eliminating gluten

Here are some ideas for meals that are not only delicious but can also support relief during this sneezy season!

• Breakfast: Egg Bake
• Lunch: Chicken & Ranch Stuffed Peppers
• Dinner: Grilled Steak with Chimichurri Sauce
• Bedtime Snack: Berries blended with canned coconut milk 

Relief From Suffering This Spring

To recap, consider making some adjustments to your nutrition to reduce inflammation and irritation by focusing on fresh, minimally processed foods and cutting out ultra-processed foods with added sugar. Freezing leftover proteins and trialing no dairy and no gluten may also prove beneficial. Before and especially during peak allergy season, try some natural supplement options. If you’re still struggling, make an appointment with a nutritionist or dietitian to help look at your symptoms and problem-solve some additional options you can try.

Learn more about sinus relief with these free resources:

• Listen: Always Battling with Your Sinuses?
• Read: 3 Surprising Signs of A Dairy Sensitivity
• Inspiration: “This past winter I never got a cold, but every winter in the past I would inevitably get a cold or the flu that would develop into a painful sinus infection, often accompanied by chronic coughing that would leave me exhausted.” Lisa’s Story, 30 Pounds Lose & A Health Transformation
• Support: Meet Virtually with Our Nutritionists for A Personalized Approach