Pollen season and children's breath: How omega-3 and vitamin E strengthen children's airways

Hoo boy! The allergy season has begun, because spring is a busy time pollen-wise. If you suffer from allergies yourself or have people in your life who are allergic to pollen, then you've probably already noticed. It can be particularly stressful for children when their eyes water, their nose runs and their airways are irritated.

In addition to antihistamines, which have side effects, there are natural ways to support children and their bodies during the stressful allergy season. Studies have shown that omega-3 and vitamin E have positive effects on the airways and are an alternative that you should definitely consider [1,2,3]. You can find out more here. Stay tuned, it's getting breezier from now on!

Allergies, asthma and diseases: What's really going on in the airways?

And your nose is running! Pollen, cold air and viral infections: Our airways have to put up with quite a lot throughout the year. To give you a feel for why omega-3 and vitamin E are important in the rest of the article, we have put together a quick primer on the most common airway problems for you.

Airway function: the levels of the airways

The upper airways include the nose, paranasal sinuses, throat and larynx. They are the first stop for pollen and therefore also the primary irritation area for hay fever.  

The lower airways extend from the windpipe deep into the lungs. If they are also affected, a so-called “floor change” can occur. In this case, a comparatively harmless hay fever quickly turns into allergic asthma. Allergies and exposure to pollen and environmental influences should therefore never be taken lightly in children.

Typical in children: First the nose itches, then comes the chesty cough. Especially at night. This is because the mucous membranes swell and produce more mucus to get rid of supposed intruders such as pollen.

When the immune system overdoes it

Hay fever: pollen... and suddenly the mucous membranes are thick. The immune system considers harmless pollen to be a danger, the nasal membranes swell, eyes water. It is clear to the body that it must get rid of the intruder.

Bronchial asthma: When the bronchial tubes are inflamed, they react sensitively to all kinds of things. Cold air, house dust and even stress become risk factors. The result? Wheezing, coughing and shortness of breath. Untreated hay fever can also increase the risk of asthma.

Infections and stress: From coughing to persistent coughing

Acute bronchitis: A virus invades and the bronchial mucosa fires back. The cough, sometimes with sputum, often lasts two to three weeks.

Chronic irritation: Cigarette smoke, particulate matter or constant infection stress in particular can constrict the bronchial tubes in the long term, keyword COPD in adults.

Clear the airways: What really helps your child?

Finally breathe easy again? Very practical measures can help your child to clear their upper airways again: Nasal showers or rinsing with saline solution usually remove pollen reliably. Inhalations with salt or herbal additives can also help to loosen mucus and relieve irritation.  

Important: Use low-pollen times for ventilation (early in the morning or in the evening) and do not store clothes in the bedroom. This will give your child's airways more rest at night.

Cell stress: the underestimated problem

When we think of pollen allergies, we usually think of runny noses and itchy eyes, but there is also a lot going on on the inside. To be more precise: oxidative stress caused by so-called free radicals. These small molecules can put a strain on the cells of the respiratory tract and are anything but useful in allergic reactions. They attack the sensitive cell walls, promote inflammation and weaken the local immune defense, which makes it easier for viruses. This process can exacerbate symptoms, especially in children with pollen allergies.  

But something can be done about it. Certain nutrients from the diet, such as omega-3 fatty acids and vitamin E, can help to restore the balance. Find out now why this is particularly interesting during the pollen season.

Omega-3 vs. omega-6: Which slows down inflammation, which fuels it?

Omega-3 fatty acids, especially alpha-linolenic acid, EPA and DHA, are polyunsaturated fatty acids. These can influence heart function, blood pressure, brain function and other processes in the body [5]. Increased intake is therefore recommended. The situation is different in many modern diets: Omega-6, e.g. linoleic acid, dominates here. Too much of this can promote the inflammatory basis, including in the airways [1].  

In a US children's study, a high omega-6 intake increased asthma symptoms, while more omega-3 buffered these effects [1]. We also need omega-6, but only enough to maintain the balance of omega-3 to omega-6, ideally less than 5:1.

Omega-3 in food: How do your omega-3 index values increase?

If you want to increase your personal omega-3 index, the proportion of EPA and DHA in the blood, you should focus on foods with a high content or on high-quality omega-3 oils. The German Nutrition Society recommends a daily intake of 250 mg EPA and DHA [5].

To get you and your child through the pollen season in good shape, it is best to rely on the following sources of omega-3:

• Animal foods such as herring, mackerel, salmon, sardines
• Vegetable oils such as linseed, rapeseed, walnut and hemp oil
• Nuts & seeds such as walnuts, chia and linseed
• Products such as vegetable oils enriched with algae DHA or EPA, omega-3 capsules

Easily implement a healthy diet with omega-3

Plan a fish evening: According to the German Nutrition Society, two portions of sea fish per week is a good guideline [5].

Change the oil in the kitchen: olive or rapeseed oil for hot dishes, linseed oil for cold dishes. This keeps the fatty acid profile balanced.

Don't forget fiber: It promotes good intestinal flora and improves the utilization of valuable fatty acids.

Go colourful: fruit, vegetables and herbs provide antioxidants which, together with omega-3, additionally defuse oxidative stress.

And don't worry if things don't go perfectly: High-quality omega-3 capsules or algae oils help to close daily gaps, without any fishy taste. The important thing is to keep at it and optimize your personal balance between omega-3 and omega-6 step by step [2].

The benefits of vitamin E for pollen allergies: Why isn't all “E” equally good?

Spring is here. Everything is in bloom. And then, bam: the child sniffles, coughs and struggles with the air. Welcome to everyday life for many families with pollen allergies. What many don't know: Vitamin E can be useful. But unfortunately only if it's the right kind. Now it's getting breezier!

Vitamin E: it all depends on the form

Vitamin E sounds simple at first. But it's not. In reality, the term covers eight forms of the fat-soluble vitamin, known as tocopherols, which have vitamin E activity. Two of these play an important role in allergies:

• α-tocopherol - the “good” form: helps to calm inflammation [3]
• γ-tocopherol - the “bad” form: increases inflammation and can aggravate allergic asthma [3]

And here's the kicker: these two work against each other. In concrete terms, this means that a lot of γ can completely cancel out the effect of α, even if α is in the majority [3]. Vitamin E supplements with the synthetic form D-α-tocopheryl acetate are a good way to keep vitamin E levels stable. Combination supplements with vitamin A, vitamin C, zinc and selenium provide the most important vitamins and minerals to support the immune system.

Caution: the vitamin E culprits in your diet

What does all this have to do with breakfast? A lot, because γ-tocopherol is found inconspicuously in many everyday foods, especially in vegetable oils such as soybean, corn and rapeseed oil.  

Watch out for:

• Spreads
• Margarine
• Ready meals
• Baby food

According to studies, people in the USA mainly consume soybean oil and therefore a lot of γ-tocopherol, while people in southern Europe tend to consume olive oil or sunflower oil and therefore a lot of α-tocopherol. And lo and behold: the asthma rate is significantly lower there. [3]

D-α-tocopherol: good vitamin E in food

If you really want to do something good for your child: Focus on α-tocopherol. This form supports the airways, can protect against irritation and help your child's lungs stay reasonably calm during the pollen season [3]. The German Nutrition Society recommends 6-10 mg of tocopherol daily for children up to the age of 10 and 12-15 mg for adolescents and adults.

Good sources to cover the vitamin E requirement:

• Wheat germ oil
• Almonds and hazelnuts
• Avocado
• Olive oil (extra virgin please, otherwise it's useless)

In short: If you don't skimp on quality when it comes to oil and often reach for plant-based foods with a high vitamin E content, such as nuts or avocado, you have a clear advantage.

An issue even before birth?

The whole thing gets even more exciting: you can already set the course during pregnancy with α-tocopherol. Studies show: Children of mothers with high α-tocopherol levels are less likely to have asthma or allergic symptoms later on. γ-Tocopherol on the other hand? Unfortunately, it makes it worse, because vitamin E can already influence the immune system in the womb and cause an increased risk of allergies. [3]

FAQ section

How does an omega-3 deficiency manifest itself?

A deficiency of omega-3 fatty acids can manifest itself in the following symptoms, among others [9]:

• Concentration problems
• Dry skin
• Increased susceptibility to infections
• Increased inflammatory processes

In children with pollen allergies, this can lead to an increase in allergic symptoms.

Is omega-3 good for the skin?

Yes, there is evidence that omega-3 fatty acids help to maintain an intact skin barrier and can alleviate inflammatory skin reactions [7]. This is particularly relevant for allergy-related skin symptoms such as itching or eczema.

Is it good to take omega-3 every day?

If there is a regular requirement, e.g. during the pollen season or in the case of chronic inflammation, a daily intake may be advisable. It is important to choose high-quality sources with a balanced ratio of EPA and DHA.

Can I take magnesium with omega-3?

Yes, there are no known interactions between magnesium and omega-3. Both substances fulfill different physiological functions and can be taken together as a supplement to a balanced diet.

What are the symptoms of vitamin E deficiency?

A vitamin E deficiency can lead to neurological disorders, muscle weakness, increased susceptibility to infections and oxidative stress [8]. In children with allergies, an insufficient supply of vitamin E can increase respiratory irritability.

When should vitamin E be taken?

Supplementation can be useful in times of increased stress, for example during the pollen season or in the case of chronic respiratory irritation. During pregnancy, a sufficient α-tocopherol intake can reduce the risk of allergic diseases in the child later on [3].

Is vitamin E good for HPV?

Yes, studies show that there is a link between vitamin E intake and HPV. A higher intake of the vitamin means a lower risk of HPV infection in both women and men [4].

Sources:

[1] https://www.atsjournals.org/201808-1474
[2] https://www.frontiersin.org/2022.866868
[3] https://pmc.ncbi.nlm.nih.gov/articles/PMC9109636
[4] https://pmc.ncbi.nlm.nih.gov/articles/PMC10490162
[5] https://www.lebensmittelverband.de/nem-omega-3-epa-dha
[6] https://www.dge.de/referenzwerte/vitamin-e/
[7] https://pmc.ncbi.nlm.nih.gov/articles/PMC7892455
[8] https://www.netdoktor.de/vitamin-e/mangel/
[9] https://www.vitalstoff-lexikon.de/Omega-3-FS-Mangelsymptome