For many, the arrival of spring or late summer isn’t met with joy! Sneezing, itchy eyes, congestion, a foggy head… hay fever (allergic rhinitis) is relentless and for some, utterly debilitating. While we tend to treat it as a seasonal nuisance, allergies are in fact a sign that something deeper is going on within the immune system.
What Actually Is an Allergy?
At its root, an allergy is an overreaction by the immune system to something harmless—pollen, dust mites, mould spores, even certain foods. In the case of hay fever, it’s airborne pollen that triggers the reaction.
When the immune system misidentifies pollen as a threat, it releases histamine and other inflammatory chemicals from mast cells. These substances cause blood vessels to dilate and become "leaky", leading to swelling, irritation and all the classic hay fever symptoms: runny nose, red watery eyes, sinus pressure and sneezing.
Some people experience these symptoms mildly. Others feel completely knocked out - exhausted, foggy, and unable to function properly through the season.
And while antihistamines can help, they’re not always well-tolerated or effective in the long term.
Why Some People React (And Others Don’t)
Not everyone suffers from hay fever, and that’s partly down to genetics, but also gut health, diet, stress and exposure to environmental toxins. The immune system is impacted by our internal environment, especially the gut microbiome and when it's imbalanced, it can become hypersensitive to the outside world.
Factors that may contribute to allergic sensitivity include:
- Leaky gut and poor digestive health
- Nutrient deficiencies, particularly vitamin C, vitamin D and zinc
- High histamine load, from diet or poor detoxification
- Chronic stress, which skews immune responses
- Environmental pollutants, like mould, pesticides, and air pollution
Supporting the immune system to respond appropriately, rather than overreact, is the key.
Where Quercetin can help
Quercetin is a flavonoid found in apples, onions, berries and leafy greens. It’s been studied for its ability to stabilise mast cells, the very cells that pump out histamine during an allergic reaction. By calming these cells down, quercetin may help reduce the volume of histamine released when you're exposed to allergens.
But it’s not just about histamine. Quercetin also appears to reduce inflammation, oxidative stress and cytokine release, all of which play a role in the allergy response. Studies have shown it may help alleviate nasal congestion, eye irritation and even asthma symptoms by targeting multiple pathways in the immune system.
What’s particularly interesting is that quercetin doesn’t block histamine like a drug, it works further "upstream", reducing the likelihood of histamine actually being released in the first place. This makes it less about symptom suppression and more about regulation and therefore, resilience.
Getting the Most From Quercetin
The main issue with quercetin is absorption. It’s notoriously difficult for the body to take up in its raw form - most of it simply passes through unabsorbed.
This is why liposomal or phytosome forms are so important. These delivery systems encapsulate the quercetin in a lipid layer, protecting it through digestion and helping it cross cell membranes more efficiently. This means more quercetin gets into your bloodstream, where it can actually do its job.
Other Ways to Support Your Body During Allergy Season
Quercetin is a fantastic addition, but as with anything it works best when combined with broader support for your immune system and detox pathways. I often recommend:
- Vitamin C, which works synergistically with quercetin and helps lower histamine
- Local raw honey, which helps desensitise the immune system to pollen over time
- Neti pot or nasal rinses, to flush out allergens and reduce inflammation
- HEPA filters, to reduce airborne triggers in your home
- Reducing high-histamine foods, especially during peak allergy seasons
Final Thoughts
Allergies aren’t just uncomfortable, they’re a sign that your immune system is on high alert. The goal shouldn’t be to silence it with medication, but to support it to respond more appropriately.
Quercetin offers a natural way to bring that balance, especially in a form your body can actually absorb. But as always, it’s the bigger picture that matters. When you support the body as a whole, symptoms often become less intense, and sometimes disappear altogether.
