Published April 18, 2026 03:06AM
As a distance runner, I often find myself battling watery eyes, a stuffy nose, and a lingering headache every spring during allergy season. When pollen fills the air, venturing outside for a trail run can lead to regrets. I’m not the only one affected; over 25% of Americans experience seasonal allergies, as reported by the Centers for Disease Control and Prevention.
Recent findings indicate that climate change has extended the allergy season by approximately three weeks—a significant increase from 1990 to 2018. This extension can be attributed to rising carbon dioxide (CO2) levels, which contribute to the growth of plants responsible for triggering allergic reactions according to a 2021 study.
To manage symptoms like sneezing, rashes, hives, and itchy eyes, many people turn to medications. A 2025 YouGov survey noted that 38% of adults resort to medication for allergy relief. While over-the-counter (OTC) allergy medications receive oversight from the Food and Drug Administration, dietary supplements exist in a largely unregulated market, making safety uncertain. Consequently, some individuals explore supplements when traditional medications fall short or induce uncomfortable side effects.
Feeling miserable throughout spring and struggling with allergy medications that offer little relief, I decided to try allergy supplements as part of my personal experiment. I tested four popular allergy supplements, and the results were surprisingly informative. Here’s a summary of my experiences, along with insights from experts in toxicology and allergy.
I Tested Four Allergy Supplements. Here’s How.
It’s essential to mention that I didn’t conduct formal, placebo-controlled clinical trials on these supplements. Instead, I relied on personal experiences, which can vary for others. Due to their unregulated nature and uncertain effectiveness, it’s recommended to consult with a healthcare professional before trying any new supplement.
I Tried a Different Supplement Each Week Over a One-Month Period
I evaluated each supplement over a week, noting my allergy symptoms, daily pollen counts, any side effects, and my outdoor activities. You can access the tracking spreadsheet here.
Here are the supplements I tested:
- Week 1: Erha Herbal Rx for Allergies
- Week 2: Hilma Pollen Defense
- Week 3: Beekeeper’s Naturals Sinus Support
- Week 4: Pure Encapsulations Aller-Essentials
I rated each supplement on a scale of one to four for effectiveness, where one indicated minimal relief, and four signified significant symptom reduction. Throughout the testing, I continued using my regular nasal spray, Flonase.
1. Erha Herbal Rx for Allergies
Erha’s Herbal Rx for Allergies is a functional beverage crafted to enhance the body’s ability to combat allergens. It combines acerola (a cherry-like fruit rich in vitamin C), vitamin C itself for immune support, quercetin (a flavonoid found in fruits and vegetables known for its anti-inflammatory properties), and nettle, another plant abundant in antioxidants.
According to the brand, daily consumption is recommended to “support immune health and alleviate mild congestion.”
This drink comes in an 8.4-ounce can, which can be enjoyed chilled or heated. I opted for the chilled version in the morning and found its flavor reminiscent of diluted apple juice with a subtle hint of ginger. It was pleasant, albeit unique, and easy to drink.
The Verdict: I Had Mixed Results
The first day I tested the supplement coincided with high pollen levels, resulting in my usual allergy symptoms. However, as the week progressed, I noticed that the drink helped alleviate some symptoms, though watery eyes persisted. During particularly high pollen days, its effectiveness seemed to wane.
By the seventh day of testing, I experienced no allergy symptoms despite moderate pollen counts. Overall, I felt relatively well for four out of the seven days while on this supplement.
2. Hilma Pollen Defense
Marketed as “sinus support,” Hilma’s Pollen Defense aims to help users breathe more easily. The formulation features four principal ingredients: nettle, tinospora, and butterbur (plants associated with allergy relief) alongside spirulina, a nutrient-rich algae.
This supplement requires two pills daily. The pills possess a distinct hay-like aroma and are relatively large—about an inch long—making them challenging for anyone sensitive to pill size or smells. Additionally, the cap isn’t childproof, something I found concerning as a parent.
The Verdict: Symptom Relief Starts Slow But Lasts
During the second week, pollen counts in my area were mostly moderate, and I didn’t notice an immediate change in symptoms after beginning Hilma Pollen Defense. However, by the fourth day, I experienced no allergy symptoms—even on a high-pollen day. This relief continued until I stopped taking it at the end of the week.
Overall, I felt significantly better while taking these pills for four out of seven days, with noticeable improvement over time.
3. Beekeeper’s Naturals Sinus Support
Beekeeper’s Naturals claims its Sinus Support supplement “maintains healthy histamine levels, reduces sinus irritation, and enhances immune support.” The ingredients comprise propolis, an antioxidant-rich substance made by bees, quercetin, nettle, and bromelain (an enzyme in pineapples thought to ease congestion and coughing).
The Verdict: It Lessens Symptom Severity But Doesn’t Get Rid of Them
Similar to Hilma’s Pollen Defense, each serving contains two sizable pills. On some days, swallowing both was a challenge, but I managed. Throughout the testing period, I consistently noted a slightly stuffy nose and watery eyes. Although I never achieved complete symptom relief, I felt more positive than before, rating my experience favorably seven out of seven days with the Sinus Support.
4. Pure Encapsulations Aller-Essentials
Pure Encapsulations’ Aller-Essentials is purported to “support a healthy immune response to environmental factors,” aiming to “promote normal nasal function.” The formulation features vitamin C, tinospora, dried yeast, quercetin, hesperidin methyl chalcone (a citrus-derived flavonoid), and apple extract.
The Verdict: Effective and My Overall Favorite
This supplement is also taken in pill form, with users advised to consume two capsules once or twice daily. Like the other options, these pills are on the larger side. I experienced reflux after taking the supplement each day, although this subsided by the fourth day.
Despite this, my experience was positive: I felt well on all seven days during which I took this supplement, rating the last six days as “very effective” in alleviating allergy symptoms.
Do Allergy Supplements Actually Work?
This question is complex. Even after my personal trial, it’s challenging to ascertain whether the supplements, the relatively low pollen counts, or placebo effects contributed to symptom relief. Nevertheless, my overall experience while taking these supplements was an improvement from my typical state.
Allergists Are a Bit Skeptical of Their Efficacy
Healthcare professionals have mixed feelings about using supplements for allergy symptom relief. “I typically do not oppose patients using a low-risk supplement alongside standard care, as long as it’s from a reputable manufacturer, clearly labeled, and the patient understands that ‘natural’ does not mean ‘proven,’” explains Dr. Alan D. Workman, a sinus surgeon and assistant professor at Harvard Medical School.
Dr. Tiffany Owens, an allergist and immunologist, is also open to discussions about supplements but acknowledges that the term “supplement” covers a broad range of products, which may lack clear supporting evidence.
As pointed out by Jamie Alan, an associate professor of pharmacology and toxicology, the clinical data on many supplement ingredients is often insufficient. “Many of these supplements lack convincing clinical evidence as allergy relievers,” she notes. “While preclinical studies exist for some ingredients, this doesn’t warrant their use over conventional treatments like antihistamines and corticosteroid nasal sprays.”
Dr. Workman reaffirms this perspective, indicating that while butterbur and spirulina show promise in small trials, the lack of replication diminishes their reliability.
Allergy Supplements Could React Poorly with OTC Allergy Meds
There is also a risk for interactions between these supplements and any OTC or prescription medications you may be taking, warns Dr. Kelly Johnson-Arbor, a toxicologist. For example, quercetin and bromelain may interact with blood thinners, highlighting the need for a consultation with your healthcare provider before introducing any new supplements.
I’m All for Taking a Supplement Ahead of Outdoor Runs
While I can’t escape the pollen that coats my running trails, I have noticed that allergy supplements, combined with my nasal spray, allow me to breathe somewhat easier. I consistently returned home less congested and with reduced watery eyes when incorporating a supplement into my routine.
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