By Maya
Nasal congestion—also known as a stuffy nose—is a common and frustrating symptom that can make breathing difficult, disrupt sleep, and lower your overall energy. Whether it's triggered by seasonal allergies, a cold, or sinus inflammation, congestion can leave you feeling foggy, fatigued, and uncomfortable.
While steam inhalation and staying hydrated are great first steps, natural supplements can provide a gentle and effective way to reduce swelling, open up the nasal passages, and support respiratory health. Below are two evidence-based supplements that may help relieve nasal congestion and restore easier breathing.
Quercetin
Quercetin is a natural plant flavonoid with powerful anti-inflammatory and antihistamine properties. It’s especially helpful for allergy-related nasal congestion, as it stabilizes the immune cells that release histamine—a chemical that causes swelling and mucus production in the nasal passages.
- Mechanism of action: Acts as a natural antihistamine by stabilizing mast cells and reducing histamine release
- Dosage or usage tip: Take 500 mg twice daily, ideally with vitamin C or bromelain for better absorption and synergistic effects
- Buy Quercetin here
N-Acetyl Cysteine (NAC)
NAC is a supplement known for its ability to thin and loosen mucus, making it easier to clear blocked sinuses and airways. It’s especially effective for people dealing with thick congestion from sinus infections, colds, or chronic sinusitis. NAC also supports overall respiratory health by acting as a powerful antioxidant.
- Mechanism of action: Breaks down mucus (mucolytic) and supports glutathione production to reduce oxidative stress in the respiratory tract
- Dosage or usage tip: Take 600 mg once or twice daily, preferably with food and a full glass of water
- Buy NAC here
Summary
If nasal congestion is making it hard to breathe or sleep, quercetin and NAC are two natural supplements that may offer relief. Quercetin helps reduce allergic inflammation, while NAC clears mucus and supports sinus drainage. Together, they can help you breathe easier and recover more comfortably. As always, consult your healthcare provider before starting any new supplement—especially if you have a chronic condition or are taking other medications.
Medical disclaimer: This article is for informational purposes only and does not constitute medical advice.
See related:
Best Supplements for Runny Nose Best Supplements for Sneezing Best Supplements for Sore Throat