Allergy Season Relief: Herbal Teas to Soothe Spring Symptoms

Breathe easy this spring—naturally.

As beautiful as spring is with blooming flowers, fresh greenery, and warmer weather, it also brings along something less welcome: seasonal allergies. If you’re one of the many people who suffer from sneezing, itchy eyes, sinus congestion, or runny nose during this time of year, you’re not alone.

The good news is that nature offers relief through powerful herbs that can support your immune system, calm inflammation, and help you breathe more freely. Herbal teas are a gentle and effective way to tap into this support.

How Herbal Teas Can Help with Allergies

Herbal teas work by:

Reducing histamine response (your body’s allergic reaction).

Supporting detox of allergens from the body.

Calming irritated respiratory passages.

Strengthening the immune system.

Below are some of the top herbs that help ease spring allergies and how they work in tea form:

Nettle (Urtica dioica)

Often called nature’s antihistamine, nettles are rich in quercetin—a natural compound that stabilizes cells that release histamine. Nettle tea can reduce sneezing, itching, and inflammation when taken consistently at the start of allergy season.

Pro Tip: Drink 1–2 cups daily for best results, starting before peak allergy season.

Peppermint (Mentha piperita)

Cooling and clearing, peppermint helps open nasal passages and ease congestion. The menthol content in peppermint acts as a natural decongestant and soothes irritated sinuses.

Great for: Drinking hot or cold, especially with a bit of local honey for added allergy support.

Chamomile (Matricaria chamomilla)

This gentle flower is a natural anti-inflammatory and mild antihistamine. Chamomile tea can help reduce swelling in the sinuses and soothe itchy eyes and throat.

 Note: Avoid if you’re allergic to ragweed, as chamomile is in the same plant family.

Elderflower (Sambucus nigra)

Often overlooked, elderflower is excellent for reducing mucus and inflammation. It also helps fight off colds and respiratory infections that can be mistaken for or compounded by allergies.

Bonus: It pairs beautifully with lemon balm or hibiscus for a spring allergy blend.

Licorice Root (Glycyrrhiza glabra)

Known for its sweet taste and anti-inflammatory benefits, licorice root helps soothe irritated throats and bronchial tubes, making it helpful for allergy-related coughing.

Caution: Not for long-term use in people with high blood pressure or kidney issues.

Tips for Drinking Herbal Teas for Allergy Support

Start early: Begin drinking your herbal blend at least 2–4 weeks before allergy season peaks.

Drink regularly: Consistency is key. Aim for 1–3 cups per day.

Add local honey: If tolerated, a teaspoon of local raw honey may help with pollen desensitization.

Try cold infusions: Herbal cold brews are refreshing and just as effective!

Let Your Tea Be Your Relief

Spring doesn’t have to mean misery. With the right herbal allies, you can support your body’s natural defenses and embrace the beauty of the season—without the sniffles.

At Blessings by the Cupful, we believe that every sip should be a blessing.