Are you tired of mysterious rashes, headaches, or digestive issues that seem to come out of nowhere? These and a range of other symptoms may be signs that you are dealing with histamine intolerance.
It can be frustrating, especially when doctors dismiss your health issues. But there’s good news: certain supplements may offer relief. Discover how these natural allies can help you manage your symptoms and reclaim your well-being.
Histamine and Histamine Intolerance
Histamine is a chemical compound that plays a crucial role in the immune system and digestive processes. It is produced by the body and is also naturally present in many foods.
One of its main functions is sounding the alarm when there is a potential threat present—bacteria, virus, food, or any other substance that could cause harm in the body. The immune system then jumps into action, launching an immune response.
Once histamine has done its job and the invader has been neutralized, it is degraded. This indicates the end of the emergency and allows the body to return to its calm state. However, some people have difficulty breaking down histamine efficiently, leading to a condition known as histamine intolerance.
It is caused by several factors such as having a genetic predisposition, gut health issues, medications such as proton pump inhibitors (PPIs) and non-steroidal anti-inflammatories (NSAIDs), and underlying inflammatory conditions.
Histamine intolerance occurs when there’s an imbalance between the amount of histamine produced in your body and your ability to break it down. Since histamine is found throughout the body, symptoms can be widespread. Amongst others, they include headaches, skin rashes, bloating, diarrhea, runny nose, fatigue, and anxiety.
How to Manage Histamine Intolerance
Awareness of histamine intolerance is growing among patients and healthcare practitioners alike. When you know what’s causing your collection of symptoms you can begin addressing the underlying causes.
Because there are several causes of histamine intolerance, managing the condition often requires a multi-faceted approach. The interventions listed below are powerful tools in your treatment toolbox:
- Low histamine diet: Some foods contain histamine and others promote the release of histamine within the gut. Avoiding these foods and choosing fresh, low-histamine alternatives instead can naturally reduce the amount of histamine in your body, bringing relief from symptoms.
- Stress management: Chronic stress keeps your body on high alert, triggering the release of histamine. Practicing relaxation techniques to reduce stress-induced histamine release can therefore help keep histamine levels under control.
- Identifying and avoiding triggers: When you know which foods trigger your symptoms, you can avoid them to help manage your histamine intolerance. Keeping a food and symptom diary is the best way to pinpoint which foods are a problem for you.
- Supplements: Certain supplements support histamine breakdown and reduce symptoms.
Top Supplements for Histamine Intolerance and How They Work
While following a low histamine diet and managing your stress will prevent the accumulation of histamine in your body, some supplements promote the breakdown of histamine, further reducing levels and offering relief from symptoms.
Some of the most useful supplements for histamine intolerance are listed here:
- Vitamin B6: People with histamine intolerance often have low levels of vitamin B6 in their bodies. This affects the condition in two ways. First, it is essential to produce methionine, a compound involved in the detoxification of histamine in the liver. Second, vitamin B6 supports the production of diamine oxidase (DAO), an enzyme that breaks down histamine.
- Vitamin C: The immune-supporting effects of vitamin C are well known. It also acts as a natural antihistamine. Vitamin C supplements are a practical way for histamine intolerance sufferers to get enough of this nutrient since many foods high in vitamin C are restricted on a low histamine diet.
- Quercetin: A plant chemical with powerful anti-inflammatory properties, Quercetin is also a natural antihistamine that can stabilize mast cells, reducing the amount of histamine released.
- Diamine oxidase (DAO) enzymes: Histamine is broken down by the enzyme, diamine oxidase (DAO). To increase the amount present in the gut, you can take a DAO supplement before meals.
- histamine probiotics: Poor gut health is often associated with an imbalance in the gut bacteria. Probiotic supplements can help restore the balance, improving the function of the digestive system. It’s important to note that some strains of beneficial bacteria release histamine, making histamine intolerance worse. Therefore, be sure to choose only low-histamine probiotic supplements.
- Stinging nettles: Histamine levels are reduced by the anti-allergy compounds serotonin and acetylcholine found in the hairs of stinging nettles.
- Bromelain: An enzyme found in pineapples, bromelain may help reduce histamine release and support overall digestive health. Although pineapples as a whole are not suitable for histamine intolerance, the bromelain extract in supplement form remains suitable for a low histamine diet.
For those who prefer not to take a handful of pills every day, there is one product that contains a combination of the most effective supplements for histamine intolerance —Anti-Hist. Each dose provides the perfect amount of quercetin, stinging nettles leaf, bromelain, and vitamin C to help you manage your symptoms effectively.
Supplement Safety
Supplements can be life-changing for people living with histamine intolerance. To ensure that you are using the right supplements for your condition, consult with a healthcare professional experienced in histamine intolerance.
Also, research any potential negative effects of histamine intolerance supplements. For example, some supplements may interact with medications you are taking or cause unwanted side effects.
Finally, take supplements only in the recommended dosages and at the specified time. Some may work best when taken with meals, while others might be more effective on an empty stomach.
Effectively Reduce Histamine Intolerance Symptoms with Supplements
Histamine intolerance can be challenging, but the right supplements can bring about relief from your symptoms. From the right probiotic to natural antihistamines and DAO enzymes, these natural helpers can support your body’s ability to manage histamine levels more effectively.
Remember, while supplements can be powerful allies, they work best as part of a holistic approach. Combine them with dietary changes, stress management, and trigger avoidance for the best results. Always seek professional guidance to create a personalized plan that addresses your unique needs and ensures your journey to better health is both safe and effective.
Beth is Cloudmineinc’s senior health editor and a certified personal trainer. She has over 10 years experience as a science journalist and is the author of two books. She deadlifts over 315 lbs.