Histamine intolerance is becoming increasingly prevalent. A growing number of individuals have the MTHFR polymorphism, which makes them very susceptible to histamine intolerance.
Identifying histamine intolerance is difficult and commonly missed. However, the symptoms are manageable. In order to identify histamine intolerance, you will need to follow a low histamine diet for a period of time. If you feel better, it generally means that you have developed histamine intolerance.
What is histamine intolerance?
Your body needs histamine to function properly in a variety of areas including:
- Get blood, nutrients, and oxygen delivered to various areas
- Concentration
- Digestion
- Move your bowels
- Enhance exercise
The right amount of histamine enables all of these functions. As histamine levels rise in your body, your tolerance for it decreases. You experience too much blood flow, too much focus, and concentration, and decreased performance when exercising.
When that happens, your body needs to eliminate the excess histamine.
The causative factors for histamine intolerance include:
- Medications (antibiotics, antacids, and even antihistamines (long term))
- Nutrient demands (stress, anxiety, lack of sleep)
- Hormonal insufficiency (adrenal fatigue)
- Hormonal excess (estrogen)
- Lifestyle (excessive exercise, alcohol)
- Genetic susceptibility (MTHFR, DAO, MAO, HNMT, PEMT…)
- Pathogens (a number of which produce histamine or block methylation)
- Nutrient deficiencies (B12, folate, B6, B2, B1, Zn, Cu, C, methionine)
- Nutrient excesses (histidine, protein excess in general)
- Diet (fermented foods, high protein intake, aged foods, leftovers, citrus, fish)
- Environment (high pollen counts, mold, mildew, dust mites, natural gas leaks)
- Associated conditions (leaky gut, IBD, IBS)
There are three main genes that are important to processing histamine:
Genetics predisposing you to histamine intolerance:
- MAO: a gene that requires B2 as a cofactor, is polymorphic, slower in men, and reduces tyramines, histamine, and catecholamines (stress neurotransmitters). Riboflavin is helpful for migraine sufferers.
- DAO: a gene that requires copper as a cofactor, is polymorphic, and reduces extracellular histamine. You can take the DAO enzyme supplement directly to help greatly reduce histamine intolerance.
- HNMT: a gene that requires SAMe as a cofactor, is polymorphic and reduces intracellular histamine.
- MTHFR: helps regulate methylation which is needed to reduce intracellular histamine. Uses B2 as a cofactor.
- PEMT: produces phosphatidylcholine which is needed for cell membranes – which keeps them stable and healthy.
- COMT: helps break down estrogen and stress neurotransmitters. If both of these are high, your histamine is likely high.
If any one of these genes is slowed or burdened, then the removal of histamine is slowed – and symptoms of histamine intolerance occur. In order to determine if these genes are impacted, you can order a genetic test and have the raw data analyzed.
Symptoms of histamine intolerance
Signs and symptoms of histamine intolerance are difficult to identify because many have delayed reactions several hours after eating.
Common signs and symptoms of histamine intolerance include:
- asthma
- exercise-induced asthma
- stomach ache
- menstrual cramps
- chest tightness
- flushing
- rapid heartbeat
- profuse sweating
- headache
- migraine
- food allergies
- seasonal allergies
- urticaria
- prickly heat
- large swollen mosquito bites
- runny nose
- bloody nose
- car sickness
- seasickness
- motion sickness in general
- itchiness
- irritability
- nausea
- vomiting
- loose stools
- skin issues (eczema, psoriasis)
- insomnia
Addressing histamine intolerance
In order to address histamine intolerance, you will need to follow these steps.
Diet: no fermented foods, no leftovers, no citrus, only FRESH fish or no fish, no alcohol, no aged foods. This includes cheeses, wines, and processed meats. Limit protein intake to about 0.8 grams protein/2.2 lbs of body weight as protein provides histidine. Histidine transforms to histamine. Eat more fatty foods (healthy – like ghee) and whole grains (quinoa, wild rice). You can try a ketogenic diet, although some people may experience adrenal fatigue and electrolyte imbalance.
Lifestyle: sleep, reduce stress, breathe, optimize exercise
Environment: new pillow, dust mite covers, clean the house, clean ducts, air purifiers, no air fresheners, eliminate carpet, install hardwood or tile, fresh air
Mindset: positive, get it done attitude, empower, remove the ‘fix me’ mentality as you are your own best doctor.
Supplements that support methylation, histamine metabolism, MTHFR, and histamine regulation
HistaminX: helps reduce seasonal allergies or blunt histamine symptoms. Best to take in times of histamine intolerance. When not having symptoms, then only taking once a day or not at all is recommended.
Probiotics: a probiotic which supports a healthy flora but without increasing histamine-producing bacteria and may actually reduce histamine-producing bacteria.
Histamine Block: Look for a supplement that contains the natural DAO enzyme which breaks food-derived histamine down. This may also be taken if your digestive system is full of histamine-producing bacteria.
Liposomal Vitamin C Plus: vitamin C is known to help stabilize mast cells and thus reduce histamine intolerance. The added phosphatidylcholine is supportive as well to cell membranes. Take any time during the day with or without food. Some need food to reduce the acidity of vitamin C.
Phosphatidylcholine: if methylation is hindered, then so is cell membrane formation. A full 70% of your methylation is dedicated to making a cell membrane. If cell membranes are not made from the appropriate material – phosphatidylcholine, then inflammation and cell damage will occur. This leads to histamine release.
Fish Oil: useful to stabilize cell membranes that are inflamed and leaking histamine from mast cells.
Creatine: if methylation is hindered, and it typically is in those with histamine intolerance, then creatine formation is likely hindered as well. Using creatine that is bound to magnesium is way more effective than other creatines which may contribute to gas and bloating.
Electrolyte: If you’re dehydrated, your histamine concentration goes up. The more hydrated you are, the more dilute your histamine levels are. Electrolytes help deliver the water you drink to your cells.
Multivitamin which works for you: having comprehensive support – minerals, vitamins, and others – is needed to optimize all pathways of histamine metabolism.
Reduce your stress
Stress increases the demand of the MTHFR and MAO enzymes – and also methylation in general. If you stress your methylation, it may lead to histamine intolerance. Thus, reducing and balancing stress is a crucial thing to do.
Follow the steps below to help reduce your stress.
Breathing: Practice deep, intentional breathing techniques on a daily basis.
Oxygenation: Work, be outside and sleep with your window open at least a crack. Bring in fresh oxygen into your area and being. Increasing oxygenation reduces anxiety and stress.
Sleeping: Quality sleep is important to keeping stress levels down. Turn off electronics in the early evening. Go to bed at the same time consistently. Make your bedroom a sleep haven for healthier, more effective sleep.
Eating: Eat a balanced whole foods diet as much as possible. If your stress increases, eat protein, healthy fats, and quality whole-grain carbs like quinoa or wild rice, or veggies. Limit sugar.
Adrenals: Support with nutrition and herbal interventions. If you find you jump or are intolerant to stress, ie. yelling too much, quick to anger, scare easily, then you could use some adaptogens.
Exercise: Participate in moderate levels of exercise. This can be sports, walking, or going to the gym. Avoid stressing your body with excessive exercise, and rehydrate with water and electrolytes.
Final thoughts
Histamine intolerance can cause a long list of symptoms. It cannot be cured. However, making changes to maintain and support your body’s ability to balance histamine levels can help reduce and eliminate those symptoms. You can balance your histamine levels through a variety of pathways and mechanisms that are related to lifestyle, diet, and environment.
Follow the above steps and you will soon find that the uncomfortable symptoms begin to fade away. You will be happier and enjoy greater overall well-being.