Nasal congestion (a "stuffy nose") can be uncomfortable and is caused by swollen mucous membranes that line the nose and sinuses. Supplementing your diet with one or several vitamins may help alleviate or decrease the stuffiness and strengthen your immune system to help you feel better. Some decrease histamines, which are proteins that are associated with increased congestion. Others support general nutrition, strengthen the adrenal gland (which helps regulate immune response) and decrease inflammation.
Vitamin C
Taking vitamin C can help reduce congestion because it works as a natural antihistamine. Histamines are bodily proteins that are associated with congestion at high levels. Vitamin C can help lower the level of histamines in the blood, which in turn reduces the effects they have on congestion.
The current RDA (recommended daily allowance) for vitamin C is 70 milligrams for women and 95 milligrams for men. However, research suggests that higher doses of the vitamin---around 1,000 to 3,000mg per day---may provide more health benefits than smaller amounts.
Research from three separate studies over the past several years at Arizona State University has shown that high doses of vitamin C lower blood histamine levels. Specifically, the studies also showed that people who consumed 2,000mg of vitamin C per day had blood histamine levels that were 40 percent lower than those who consumed the RDA.
To help reduce histamine levels in the blood, take 1,000 mg of vitamin C, up to three times daily. Increasing your intake of vitamin C-rich foods, such as citrus fruits, melons, berries, broccoli and cabbage can also support decreased histamines, in addition to their other health benefits.
In some individuals, using the therapeutic dosages of vitamin C three times daily can result in loose stools or diarrhea. If this occurs, try reducing the dosage to 1,000 milligrams once a day.
Other Vitamins
Taking adequate levels of B-complex vitamins can help promote proper functioning of the immune system and the adrenal glands. Impaired adrenal function caused by chronic stress or low levels of these vitamins can result in a higher tendency to contract the flu or other respiratory diseases that can cause congestion, and the illnesses may last longer.
Take a multivitamin that contains a B-complex or check with your health care provider if your requirements may differ than those that a multivitamin provides. Individuals with chronic stress levels, vegetarians and alcoholics who do not eat regularly and pregnant women can require additional levels of these vitamins.
In addition, eat foods rich in B-complex vitamins. These include whole grains, Brewer's yeast, rice, nuts, seeds, milk, meats, eggs, many green vegetables and liver.
You can also take vitamin E to strengthen overall immunity against colds and allergies that can cause congestion. This fat-soluble vitamin is also a potent antioxidant. Among its benefits, vitamin E enhances the production of B-cells, the immune cells that produce antibodies that fight bacteria and viruses. It has also been shown to reduce the decline in immune response associated with aging.
The RDA for vitamin E is 15 milligrams each day for both men and women. Dietary sources of vitamin E such as seeds, vegetable oils and grains can help fulfill the RDA. Take higher levels of this vitamin, from 100 to 400 milligrams daily, to boost the immune system. For individuals who smoke, don't exercise regularly or who consume a lot of alcohol, taking supplements at the higher dosage is recommended.
Another vitamin to that can boost immunity and counter inflammation is vitamin A. Taking vitamin A as part of a multivitamin regimen can enhance white blood cell function, increase the body's resistance to infection and help decrease inflammation in mucous membranes.
Taking Supplements
As a general guideline, when taking any vitamin supplements, take them before or with a larger meal to avoid stomach issues and allow the body to absorb them better. If taken on an empty stomach or after a meal, some supplements can cause stomach irritation.
Also, don't lie down right after taking any supplements. If taking a large amount of any one vitamin, try splitting it up in smaller doses taken throughout the day so it doesn't conflict with the absorption of other nutrients from food or nutrients taken at lower levels.
Other Considerations
While taking supplements can help decrease congestion and help the immune system, other healthy lifestyle practices like following a nutritionally-balanced diet, drinking enough water and getting adequate rest and exercise can improve your symptoms or even prevent them.
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