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I use Quercitin but I’ve also recently added Bromelain (a pineapple enzyme). I’ve read Butterbur is another good one but I’m scared to try because of its connection to ragweed.
Vitamin C is also supposed to be very helpful. I started taking liquid Liposomal vitamin C recently 20 mins before breakfast.
I’ve noticed it can be hard to tell what is effective given that I’m taking many supplements a day and if I have a more acute reaction I take an antihistamine.
My worst reactions have been after dinner. I agree that it’s cumulative and if you’ve been eating through the day your histamine “bucket” is filling not just from food but airborne histamines too. I’ve found that intermittent fasting is helpful. It gives the gut a longer rest with more time to repair.