The 6p supplement that helps prevent agonising hay hever symptoms – and 5 others to ease your misery

IF you're one of the 16 million Brits plagued by hay fever every... single... summer, chances are you'll do almost anything to banish the misery.

And while you've no doubt stocked up on antihistamines and nasal sprays, prayed for 90s wrap-around sunnies to come back into fashion and slathered local honey on your toast, it seems we might all be missing a simple - and super cheap - trick.

It turns out a cocktail of supplements might be the missing weapon in your hay fever armoury.

While the first cries of sufferers begins as the trees shed their pollen, as early as March, it's now when the majority of hay fever victims emerge, streaming eyed and snotty nosed.

And the culprit? Grass pollen. The season typically starts in May and lasts until August - and it's grass that's to blame for 95 per cent of pollen allergies.

According to the Met Office's handy pollen forecast, levels are creeping up from today and are expected to be high across the south of England across the weekend.

So, if you're one of the unlucky ones, our experts firstly suggest popping a daily vitamin D supplement.

Vitamin D, known for its immune-boosting properties, could play a crucial role in supporting the body's ability to handle the increased pollen exposure and reducing the severity of hay fever symptoms, they say.

Benjamin Bunting, a sports nutritionist, physical training instructor in the British Army and founder of beForm Nutrition, tells Sun Health: "The UK has just come out of a winter with very little sunlight, and your vitamin D levels could be low if you've not been taking any supplements.

"Vitamin D is essential for a healthy immune system, calcium absorption and bone strength. You are at risk of deficiency if you do not get enough sun or take enough vitamin D.

"It's like a double-punch with the end of cold and flu season, which can have a lingering effect on immune systems and cause us to overproduce antibodies when we encounter pollen.

"I'd recommend taking vitamin D supplements a few weeks before the season to help build your immunity to hay fever, reduce the severity of its symptoms, reduce inflammation, and improve how the body manages allergic responses.

"Check your vitamin D levels with a doctor to determine the right dosage for you, as it is possible to take too many vitamin D supplements."

Dr Ross Perry, medical director of Cosmedics, backs up Benjamin's claims.

He tells Sun Health: "Vitamin D plays a crucial role in regulating the immune system, particularly by supporting the function of T-cells and reducing inflammation.

"When vitamin D levels are low, the immune system may become more reactive to allergens such as pollen, leading to heightened hay fever symptoms.

"Additionally, vitamin D may help modulate the body’s inflammatory response."

Dr Eamon Laird, assistant lecturer of nutrition at the Department of Nutrition, Atlantic Technological University, Sligo, Ireland, adds: "Research papers have shown positive benefits of vitamin D for allergic rhinitis (for example hay fever - sneezing, itching, congestion, and a runny nose).

"Studies have also shown a reduced number of symptoms particularly when used in combination with treatments other than corticosteroids."

A study looking at the effect of vitamin D supplementation on allergic rhinitis found that it significantly reduced symptoms and improved overall quality of life for patients.

Another study, comparing vitamin D with a placebo, showed that vitamin D supplementation without corticosteroids alleviated hay fever symptoms.

Dr Perry adds that ideally you should start taking vitamin D supplements in the late winter or early spring, which is a good amount of time before hay fever season begins.

He explains: "This gives your body time to build up adequate levels ahead of peak pollen exposure.

"Because many people in the UK and Northern Europe are vitamin D deficient by the end of winter due to reduced sunlight, which is the main natural source of vitamin D.

"Since it plays a role in regulating immune response and inflammation, low levels may make hay fever symptoms more intense.

"By starting with the supplement around February or March , you’re giving your immune system better support before spring and summer allergens appear.

"It’s always a good idea to check in with your GP prior to taking any form of supplement, especially if you experience recurring seasonal allergies or low energy in winter months."

One of the best ways to get vitamin D is through sunlight exposure.

But during pollen season this may also increase the chances of you having hay fever symptoms.

GP and Olbas spokesperson Dr Roger Henderson says: "Some people whose hay fever symptoms definitely improve when their vitamin D levels go up may find that being outside in the sun regularly can help, but for most people the benefits of being out in the sun (and avoiding sunburn or too much sun exposure) come from maintaining their overall vitamin D levels."

Taking too many vitamin D supplements over a long period of time can cause too much calcium to build up in the body - a condition known as hypercalcaemia.

This can weaken the bones and damage the kidneys and the heart.

If you choose to take vitamin D supplements, 10 micrograms a day will be enough for most people, advises the NHS.

You can buy vitamin D supplements or vitamin drops containing vitamin D (for under 5s) at most pharmacies and supermarkets - and they don't cost the earth.

For example, Vitabiotics Ultra Vitamin D 1000IU, which contains 96 tablets, is priced at £6.15 - meaning it's 6p a pill.

Vitamin C, omega-3 (fish oil), and probiotics may also offer a helping hand when lessening hay fever symptoms, according to studies.

Dr Perry explains: "Vitamin C is a natural antihistamine that can reduce sneezing and watery eyes and can help lower histamine levels and support the immune function.

"Omega-3 (Fish Oil) is an anti-inflammatory and may reduce the body’s allergic response, and can help calm an overactive immune system.

"And finally probiotics help to support gut health, which is closely linked to immune balance."

Dr Laird said other macronutrients to consider are zinc and selenium.

Zinc plays a crucial role in supporting a healthy immune system and can help manage allergic responses.

Selenium, an essential trace mineral, bolsters the immune system and may offer some benefits for allergies.

Dr Henderson has some additional tips for those looking to be hay fever symptom-free this summer.

He recommends: "Wearing wraparound sunglasses when outside can help to minimise how much your eyes are exposed to pollen, which in turn can reduce eye symptoms.

"Simple products that can help soothe symptoms of hay fever include an aloe-vera based nasal decongestant, nasal saline washes and non-sedating antihistamine tablets, sprays or drops."

1. Monitor pollen forecasts

• Stay informed about pollen counts by checking local weather forecasts or allergy apps.
• Reduce outdoor activity when the pollen count is high.

2. Stay indoors

• When the pollen count is high, minimise time spent outdoors.
• Keep windows and doors closed to prevent pollen from entering.

3. Protective gear

• Wear wrap-around sunglasses to keep pollen out of your eyes.
• Consider wearing a mask, especially when mowing the lawn or doing other outdoor activities that may release pollen.
• A wide-brimmed hat can help protect your face and neck.

4. Clean up

• Shower and change clothes after being outside to wash off pollen.
• Consider washing hair to remove pollen particles.

5. Indoor environment

• Vacuum regularly with a HEPA filter to remove pollen and dust particles.
• Keep your home clean and dust-free.
• Avoid keeping fresh flowers in the house, as they can release pollen.
• Consider using an air purifier.

6. Car

• Keep car windows closed when driving.
• Install pollen filters in your car.