Hay fever season
Supplements for the pollen season: quercetin, vitamin C, vitamin D3, stinging nettle and probiotics. We explain which forms we stock, why starting weeks before your own pollen wave matters, and what to expect.Read more →
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Supplements people reach for during the pollen season
Pollen is not one season
In the UK the pollen year comes in three waves. Tree pollen is usually first, from late March to mid-May. Grass pollen follows from mid-May to July, and weed pollen runs from late June into September. If April is your worst month, tree pollen is the likely trigger. If June floors you, grass is. Knowing your wave changes what you buy and when you start. Most people order in the middle of their own wave, which gives a daily routine the least possible time to settle in.
What we may claim, and what we may not
Two groups of products sit side by side in this collection. For the first, the European food safety authority (EFSA) has approved clear wording: vitamin C, vitamin D and zinc each contribute to the normal function of the immune system. We use that wording and we do not stretch it. The second group has no approved claim linked to pollen or histamine. That includes quercetin capsules and powders, stinging nettle and bromelain, the enzyme from pineapple. People use them every spring and research continues. We stock them because the interest is real and the evidence is reasonable, and we would rather show you where the line sits than blur it.
How we choose what goes on the shelf
Form, dose and sensible combinations decide what we stock. Plain quercetin dihydrate is absorbed poorly, so we prefer forms with absorption data behind them, such as phytosome quercetin, where the plant compound is bound to a thin fat layer. We look for doses in the range used in research, roughly 500 mg once or twice daily, not 50 mg token amounts on a long label. Combinations must earn their place: quercetin with vitamin C or bromelain is logical, a twelve-ingredient blend rarely is. Every product passes our compliance team, we test products ourselves and independent labs spot-check batches. Read how we select brands and products.
Who this collection suits
This collection fits you if your symptoms are mild to moderate, if you like to prepare a few weeks ahead, or if you want a daily routine alongside what your pharmacist has already advised. It is not a replacement for medicines. If your symptoms are severe, disturb your sleep or affect your breathing, or if you have asthma, speak to your GP or pharmacist first. Vitamin D deserves a note here: many people stay indoors on high pollen days, which is exactly when the skin makes less of it. Shoppers who want broader daily cover often start from our immune system range.
- Start early. Two to four weeks before your wave begins, not on your worst day.
- Stay consistent. Give any routine two to three weeks of daily use before you judge it.
- Keep it small. Two products you actually take daily beat five you forget.
Pollen mostly makes itself felt in the nose, throat and eyes, so some shoppers pair this page with products for a scratchy throat and blocked nose. And if you react to birch pollen and your mouth itches when you eat apples or hazelnuts in spring, that is worth mentioning to your GP rather than solving with a supplement.
Frequently asked questions
What are hay fever supplements?
They are food supplements, not medicines, that people take as a daily routine through the pollen season. Two groups sit in this collection. Nutrients such as vitamin C, vitamin D and zinc carry approved wording: they contribute to the normal function of the immune system. Plant compounds such as quercetin, stinging nettle and bromelain have no approved claim for pollen or histamine, so we present them as what they are: popular choices with ongoing research behind them.
When should I start taking them?
Before your own wave, not during it. In the UK tree pollen runs from late March to mid-May, grass pollen from mid-May to July and weed pollen from late June into September. Work out which months hit you hardest, then start roughly two to four weeks earlier. The reason is simple: a daily routine needs time to become a routine, and most of these ingredients are studied with consistent use over weeks, not single doses on a bad day.
Which form should I choose?
It depends on how you want to take it and how quickly you want to build up. This is what the main options in this collection look like.
| Ingredient | Forms we stock | Suits |
|---|---|---|
| Quercetin | Capsules, phytosome, powder | Starting weeks before the season |
| Vitamin C | Capsules, powder, liposomal | Daily immune support |
| Vitamin D3 | Drops, softgels | Little time outdoors |
| Stinging nettle | Capsules, tea, tincture | A herbal daily routine |
| Probiotics | Capsules, sachets | A longer term, gut-led approach |
Powders are cheaper per gram and easy to dose upward. Capsules win on convenience, which matters if you need to take something every day for months.
How much vitamin C and vitamin D do I actually need?
Reference intakes are far lower than most supplement labels suggest, so it helps to know the official UK figures before you compare products.
| Nutrient | Adults 19 to 64 | Upper guidance |
|---|---|---|
| Vitamin C | 40 mg per day | Under 1,000 mg from supplements |
| Vitamin D | 10 mcg (400 IU) per day | Max 100 mcg (4,000 IU) |
These are reference values, not personal advice. Higher vitamin C doses are common in this category, and staying under the guidance level keeps you on the safe side.
Source: NHS, NHSCan I take these alongside antihistamines from the pharmacy?
Supplements are food, not medicine, and they are not a substitute for anything a pharmacist or GP has advised. Never stop a prescribed treatment to try a supplement instead. Many shoppers use both: the medicine for the difficult days, the supplement as a background routine. If you take prescription medication, have kidney problems, are pregnant or breastfeeding, or have asthma, check with your GP or pharmacist before you add anything new.
Do probiotics do anything during the pollen season?
There is no approved claim that links any probiotic strain to pollen or hay fever, so we will not make one. What we can say is that research in this area is strain-specific: results with one Lactobacillus or Bifidobacterium strain say little about another, which is why the label should name the exact strain and the number of live bacteria. If you want to try it, our range of probiotics is worth several weeks of consistent use rather than a fortnight.
Is local honey or bee pollen worth trying?
The idea is that local pollen in honey gets your body used to it. Evidence for that is thin, and there is a practical catch: because raw honey and bee pollen products contain pollen, people who react strongly to pollen can react to the product itself. Start very small if you are curious, and stop if anything itches or swells. Honey is also not suitable for babies under one year old.
Why would I take vitamin D in spring, when the sun is finally out?
Because pollen season and sunshine season are the same season. From late March to the end of September most people in the UK make enough vitamin D from sunlight, which is why official advice focuses on a 10 mcg supplement in autumn and winter. But that assumes you go outside. If you keep windows shut and stay in on high pollen days, or you cover most of your skin, year-round supplementation is worth considering. Our vitamin D3 drops and capsules cover both routes.
