How To Make Herbal Tea For Allergies + Recipes (2024)

I consider myself pretty lucky when it comes to allergies. I only suffer a wee bit from seasonal allergies, but even then, they can be pretty miserable. I've seen friends and family suffer each year with all of the horrid parts of allergies—itchy eyes, runny nose, sneezing, congestion, headaches, etc.

It's all so frustrating! Lucky for you allergy-sufferers, there are some natural remedies that can help alleviate some of the suffering. This herbal tea blend for allergies is one of the most effective.

Herbal Tea Recipe for Allergy Symptoms

First, let's talk about the different components and what they do.

Rooibos

Rooibos, also called Red Bush Tea, comes from South Africa. It is naturally caffeine-free and contains two bioflavonoids called rutin and quercetin. Both of these compounds block the release of histamine, the chemical our body produces in response to allergens and has been shown to have benefits for skin irritations [source].

Peppermint

Peppermint acts as a decongestant, an anti-inflammatory, and has known antibacterial and antiviral effects [source] [source].

Dried ginger

Ginger has so many amazing healing properties! When it comes to allergies and colds, it works as a natural antihistamine and anti-inflammatory [source].

Stinging Nettle

Nettles have a very well known beneficial effect on the inflammatory pathways in the body that lead to the symptoms of seasonal allergies [source]. Drinking tea or eating the nettles are both beneficial.

You might have less than fond memories of stinging nettles from your childhood. These are the same nettles, but they turn from irritant to healer when boiled into tea. Boiling fresh nettles will remove the stinging properties, while taking them in capsule, fresh, or dried form can help relieve itchy, watery eyes, sneezing, and runny nose.

Yerba mate

Yerba Mate is very popular in South America. It contains natural caffeine and acts as an anti-inflammatory in response to allergens [source]. This can help to open up respiratory passages and increase oxygen.

Lemon balm

Lemon balm belongs to the mint family but has a lemony scent, hence, its name. It's calming, and it can help with headaches, the common cold, and other respiratory issues. In animal models, it has been shown to relieve some of the swelling of the tissues that takes place in inflammatory processes, and that could be beneficial in allergies [source].

Honey & Lemon

Contrary to popular belief, honey doesn't actually help combat allergies, but it can soothe an itchy throat. In a study with subjects suffering from the four main allergy symptoms, nasal congestion, nasal itchiness, runny nose, and sneezing, honey helped their antihistamine work much better to improve all of them [source]. It seems it can also inhibit the action of the cells causing those symptoms in this study on honey-bee collected pollen’s effects on mast cells [source].

I like to use local raw honey, but the regular kind will help coat a sore throat, too. The lemon acts as a detoxifier and source of vitamin C to boost immunity. You can add one or both to your herbal tea for allergies.

Here are some simple herbal tea infusions you can make to help you get through spring allergy season. They can be taken hot or turned into an iced tea.

📖 Recipe

This article was medically reviewed by Dr. Gina Jansheski, a licensed, board-certified pediatrician who has been practicing for more than 20 years. Learn more about Hello Glow's medical review board here. As always, this is not personal medical advice and we recommend that you talk with your doctor.

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