Best Nutrients for Sinus Membranes

author avatar Dr. Eric Berg 04/09/2024

Chronic sinus infections are very uncomfortable. It is such a bother to be unable to breathe well and feel all that nasal pressure. So what can you do help yourself find relief once and for all? You can support your mucus lining and your immune system through nutrition. In this article, I will share with you the best nutrients for sinus membranes.

I will cover:


What are the sinuses?

Medical anatomy drawing of sinuses and nasal cavity, sinus health.

The sinuses are air cavities around your nasal area. They are located behind, above, and around the nose.

These air cavities are lined with a mucus membrane, and they have lymph tissues in them.

These tissues have many folds to increase their surface area.

The sinuses are there to help protect you from bacteria and other harmful invaders.

They help to prevent these pathogens from getting into your respiratory tract and lungs.

Because if they get in there, they can cause infection. The sinus cavities also act as filters and humidifiers.

If there is any type of invader, the sinuses will produce an immune reaction. Histamine levels will rise, inflammation will increase, and mucus will be produced. Your body will try to contain the bacteria, virus, or mold.

This kind of immune reaction is supposed to occur on a short-term basis. For example, it occurs when you have the common cold or allergies. But some people get landed with chronic sinus problems all year long.


Long-term sinus problems are common

Woman in red shirt with sinus infection and sinus pain, hands on her nose.

Many people end up with chronic, year-round issues with their sinuses. They'll experience a low-grade immune reaction and sinus infection 24/7. This is usually because there is a mold or a fungus growing in the sinus cavities. And that results in sinusitis (inflammation) and bothersome symptoms.

You may experience trouble breathing, congestion, and pressure, for example.

To fix this problem with chronic sinus congestion and sinusitis, many people will try to take meds or antibiotics. However, those just weaken the system further and can cause even more problems.

Rather than killing things off with antibiotics, why not give your system the support it needs? You can do just that with immune-boosting nutrients.


4 of the best nutrients for sinus membranes

Woman with apron holds fry pan, cooking with vitamins, minerals, and nutrients named in colors above.

There are certain nutrients that can help out with long-term sinus infections. Below are some of the best options.

1. Vitamin A

Vitamin A is an essential nutrient to support your inner skin. This means it supports the tissues and mucus linings that reach from the nasal passage all the way to the lungs. It is an important vitamin for your mucus and sinus health.

Vitamin A can be found in animal food sources like cod liver oil and liver meat. You can get pre-vitamin A (which has to get converted to the active form) in veggies like kale, spinach, and leafy greens. But this form is not as effective.

2. Zinc

Zinc is a key mineral that is involved in so many immune functions in the body. It has the power to deactivate viruses and dismantle fungi and bacteria. Plus, it can increase your resistance to certain infections. If you are deficient in zinc, you will be more susceptible to getting infections. And you will likely have more problems with your sinus mucus lining.

You can find zinc in shellfish, beef, pumpkin seeds, or supplements.

3. Vitamin C

Vitamin C boosts immune function on many different levels. For example, your white blood cells need vitamin C to attack different invaders. It is a really important nutrient when it comes to immune health and preventing sinus infections and sinusitis.

You can get vitamin C easily by eating plenty of vegetables. Leafy greens have very high levels. These veggies are also packed with all sorts of other nutrients to support your overall health.

Assorted leafy greens on a table in bowls and strainers. Kale, spinach, arugula, and chard.

4. Vitamin D

The most important nutrient for your immune system is vitamin D. It is like a hormone, and it is very similar to cortisol. Cortisol is a key player in immune function when it comes to things like allergies, asthma, and infections. Vitamin D is a great natural option. And it is really good for your nasal and sinus cavities.

You can get some vitamin D from food sources like mushrooms and dairy. Spending time in the sun also boosts your levels. But it can be hard to get enough vitamin D, especially in the winter months. Most people benefit from taking it as a supplement in the vitamin D3 form.

Learn more about using vitamin D to fight infections here.

Other recommendations

Along with the nutrients listed above, here are a few more of my top recommendations when it comes to addressing long-term sinus infections and other nasal issues.

  • Stinging nettle root. This herb is great for sinus problems, allergies, or anything related to inflammation in general. In fact, it is one of the most effective things for inflammation that I know about. So it is great for sinusitis, along with other common conditions like prostate issues. Make sure to look for stinging nettle root extract, not stinging nettle leaf.

  • Ozone therapy. If you can find someone local in your area that works with ozone therapy, it is worth looking into. You don't want to breathe it directly into your lungs, but there is a therapy option where you put ozone into your sinuses and even your ears. This can help kill off microbes so that you can breathe easier and relieve symptoms.

oung woman smiling holds white paper with drawing of sinuses in front of face – sinus mucus.


If you are dealing with chronic sinus infections and sinusitis, then you know that it is no fun at all. So if you are looking to breathe easy again and relieve pressure, then you will want to know about these top nutrients for sinus membrane health.

These nutrients can help to support your immune system and your sinus problems so that you can finally find relief.

  1. Vitamin A.

  2. Zinc.

  3. Vitamin C.

  4. Vitamin D3.

Eating plenty of nutrient-rich foods like leafy greens is a great way to get these into your diet. In some cases, like with vitamin D, you may want to opt for a supplement.

Other top tips include using the herb stinging nettle root and looking into ozone therapy.

Do you have ongoing sinus problems? Have you ever tried these vitamins and minerals to support your healing? Please share your questions and comments below.

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Disclaimer: Our educational content is not meant or intended for medical advice or treatment.

Editor’s Note: This post has been updated for quality and relevancy.

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