Hay Fever Site

The vitamins and minerals recommended in the treatment of hay fever should be taken in combination for approximately three months before your symptoms generally begin.

It’s important to note that in most instances, the recommended daily allowances (RDAs) of vitamin and mineral supplements, set by the Department of Health, are only intended to prevent common dis­eases associated with a severe deficiency. They do not indicate amounts that promote the optimal functioning and protection of bodily sys­tems. RDAs are, therefore, the very minimum intake for good health. For example, the RDA for vitamin E is 10 mg, but scientific research has shown that the level offering protection to the heart is in excess of 67 mg. Of course, this amount includes the vitamin E obtained from natural sources.

Vitamin A (beta carotene)

Intake of sufficient vitamin A (in the form of beta carotene) is vital to the good health of all the bodily tissues – it also reduces inflammation and promotes good health of the mucous membranes throughout the respiratory tract. Therefore, in hay fever, greater than average amounts of this nutrient are required on a daily basis. Beta carotene food sources include yellow and orange vegetables and fruits (but limit your intake of fruits) such as carrots, sweet potatoes, apricot, cantaloupe, papaya, pumpkin, melon and mango. This compound can also be found in dark, leafy vegetables such as spinach, Brussels sprouts, broccoli, water­cress, cabbage and parsley. Due to their high mineral content, seaweeds such as kelp, nori, kombu and wakame are useful too.

Vitamin A (beta carotene) supplementation – that is, taken in tablet or capsule form – can also be helpful in the treatment of hay fever, the recommended daily dosage being 25,000 IUs (International Units). This supplement should not be taken during pregnancy, however.

When vitamin A (beta carotene) is taken in conjunction with vita­min E as a preventative measure, there can be a significant impact on hay fever symptoms. Vitamin A (beta carotene) taken in combination with vitamin C (bioflavonoids) for three months before the hay fever season commences can also make a difference.

B-complex vitamins

All the B vitamins are invaluable for the reduction of stress, regulation of the nervous system and production of energy. They can also help to normalize the immune system so that it is less likely to identify innocuous substances as allergenic. Unlike most other vitamins, the B vitamins are all interdependent, meaning they work best when in combination with each other.

B vitamins can be obtained from wholegrains, lentils, seeds, leafy green vegetables, oily fish, avocados, prunes, apricots, mushrooms, dried fruit, eggs, lean meat and poultry. However, the B vitamins tend to be unstable, which makes them easily destroyed in food preparation and cooking. Furthermore, they are quickly flushed through the body, so need to be replenished on a daily basis. One daily comprehen­sive supplement tablet can be of great benefit, especially if your hay fever symptoms are making you feel stressed. Follow the label dosage instructions.

Vitamin B5 (pantothenic acid)

This nutrient is intimately involved in the immune response, which would indicate that boosting its levels in your body can aid in normaliz­ing the immune system. It can also help to combat adrenal exhaustion. If your symptoms are severe, take 250 mg three times daily between meals for a few days – in addition to a B-complex supplement – reducing the dose to 100 mg, three times daily, for up to a month.

Vitamin B12

As vitamin B12 works to reduce the inflammatory response, it can be of great benefit in hay fever. B12 is only found in animal products, although as stated above beef products and dairy products from cow’s milk are not recommended in those with allergies, and some people dislike products from alternatives such as goats and sheep. However, B12 is present in poultry and fish, so try to use these as your source. Vitamin B12 supplementation is recommended at 1,000 meg daily, taken in the morning.

Vitamin C and bioflavonoids

Vitamin C is an important nutrient that is required in higher quan­tities than normal in hay fever. This is because the adrenal cortex uses vitamin C to synthesize the hormones it produces. Several studies into the effect of high doses of vitamin C on hay fever symptoms have shown that it has properties similar to many antihistamines, but without the side effects. Unfortunately, vita­min C is quickly used up in the body, especially by smoking, alcohol consumption, surgery, trauma, stress, exposure to pollutants and the use of certain medications. Fruits – a rich source of vitamin C – are mucus-forming foods so should be eaten in moderation; however, there are some exceptions, such as strawberries, blueberries (bilberries) and raspberries, which are high in bioflavonoids. Other ‘ hay fever-friendly food sources are broccoli, Brussels sprouts, cab­bage, sauerkraut, cauliflower, kale, turnips, spinach, potatoes and peppers (capsicum). As this vitamin is easily destroyed by heat and over-processing, cook your vegetables, preferably by steaming, for as little time as possible.

It is highly recommended to use vitamin C supplementation as part of your treatment regime. Look for the type that is combined with bio­flavonoids, such as quercetin, catechin and hesperidin – these com­pounds have an anti-inflammatory effect on the mucous membranes. Bioflavonoids also increase the effectiveness of vitamin C by prevent­ing it from being depleted by smoking, alcohol consumption and so on. In effect, bioflavonoids are able to greatly improve the body’s abil­ity to absorb and retain vitamin C. In the treatment of hay fever, it is recommended that you take 1,000 mg three to five times a day.

Vitamin E

One of the main benefits of vitamin E in the treatment of hay fever is its natural antihistamine properties. It is also important for maintain­ing a good oxygen supply to the nerve cells and protecting red blood cells from toxins. In a range of studies, volunteers who consumed large amounts of EPA (see below) and vitamin E were found to have a lower than average risk of developing hay fever. Note, however, that vitamin E has anti-coagulant properties, so anyone taking drugs such as war­farin and heparin should consult their doctor before supplementing their vitamin E intake.

In hay fever, good vitamin E food sources are fish, egg yolks, leafy green vegetables, and oil, seed and grain derivatives, including wheat-germ, safflower, avocados, nuts, sunflower oil and seeds, pumpkin seeds, linseeds, almonds, brazils, cashews, pecans, wholegrain cereals and breads, wheatgerm, asparagus, dried prunes and broccoli. Be care­ful with oil-containing foods, however, which should be kept in an airtight container away from sunlight: rancid oils are extremely dam­aging to the body.

Supplements of vitamin E are widely available from supermarkets and chemists. It is recommended that people with hay fever take 400 IUs on a daily basis, starting three months before the hay fever season commences.

Selenium

This important trace mineral protects cells from the toxic effects of harm­ful free radicals in the body, and so can help to normalize the immune system. Hay fever-friendly food sources include tuna, salmon, shrimp, garlic, tomatoes, brazil nuts, turkey, chicken, duck, rice, walnuts, cottage cheese, macaroni, noodles, spaghetti and sunflower seeds. If you wish to take this mineral in supplement form, the RDA for hay fever is 100 meg.

Zinc

Zinc is involved in a wide range of metabolic activities and is required for good functioning of the immune system. People with hay fever are often deficient in zinc. Good zinc food sources include the herb liquorice, seafood, (lean) meats, eggs, liver, wheatgerm, pumpkin seeds, sunflower seeds and ginseng. If you take zinc in supplement form, follow the label dosage instructions.

Co-Enzyme Q10

Also known as CoQIO, this enzyme is an important aid to people with hay fever as it benefits the immune system, reduces the aller­gic response and helps to alleviate fatigue. A powerful antioxidant, it works by aiding the transfer of oxygen and energy between compon­ents of the cells and between the blood and the tissues. Good food sources are mackerel, nuts, chicken, wholegrains, wild salmon, sar­dines and spinach. CoQIO can be purchased in capsule form from most health food shops.