Amino acids and histamine intolerance

Maybe you have already dealt with your histamine intolerance and wonder how amino acids fit into this picture. Amino acids are important building blocks of life and play a key role in countless processes in your body. But with histamine intolerance, it is worth taking a closer look at how you work and whether you are helpful or more hindy in your diet or as a nutritional supplement.

What are amino acids?

Amino acids are the Basic building blocks of proteins, so from proteins, which in turn Vital functions Fulfill in your body. Only if only More than 100 amino acids are linked to each other, one speaks of a protein. There is in nature Over 400 different amino acidsthat are divided into proteinogenic and non-proteinogenic amino acids. The proteinogenic amino acids are the building blocks of the proteins. The word "proteinogen"Means"protein -building“. People, animals and plants need only 21 this amino acids to form proteins. The non-proteinogenic amino acids take on other important tasks. For example, that belongs Thyroid hormone thyroxine or the Neurotransmitter Gaba To this group. GABA is also available as a dietary supplement and is often used against inner unrest to help when switching off. If there is generally talking about amino acids, you usually mean that proteinogenic amino acids. Of the 21 proteinogenic amino acids, nine are essential for humans. This means that your body cannot make it yourself, but you have to absorb.

The essential amino acids include:

1. Isoleucin
2. Leucin
3. Lysine
4. Methionine
5. Phenylalanine
6. Threonin
7. Tryptophan
8. Valin
9. Arginine (only for infants and children essential, not for adults)
10. Histidin (wasn't essential in the past)

Pregnant, breastfeeding women, older people as well as babies, children and adolescents need more amino acids, similar to proteins. For example, the daily requirement of small children is around 90 % higher than that of adults, in children it is about 25 % and around 10 % higher in young people. The need for amino acids is also slightly increased for competitive athletes and people with sports injuries.

Amino acids are not only important for the structure of muscles, skin and hair, but also for the formation of neurotransmitters, enzymes, hormones and antibodies. A special group of amino acids that do not fall into the category of proteinogenic amino acids but is still relevant are biogenic amine. Histamine is such a biogenic amin and plays a crucial role in inflammation, immune responses and allergies. And this is exactly where the problem begins if you suffer from histamine intolerance.

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The amino acid profile

Anyone who has already bought a protein powder knows the amino acid profile. This means the list of all the amino acids contained in a food. The amino acid profile not only indicates the contained amount, but also shows the ratio of the individual amino acids. This ratio shows the quality of the food or protein powder. The human body can only optimally use a protein if it consists of a balanced mix of all essential amino acids. Of course, not every food has a balanced amino acid profile. It is the diet of the whole day in its entirety, which should achieve a balanced ratio.

But what is a balanced relationship? A balanced amino acid profile exists when it corresponds to the ratio of amino acids in the human body. One also speaks of a food with a high biological value.

These include, for example:

  • potatoes
  • Legumes
  • Animal proteins (especially beef, which very close to the human profile.)
  • Oats (comes very close to the amino acid profile of beef)
  • Rye, barley
  • Fish
  • Egg

But all essential amino acids can also be absorbed through a plant -based diet. Here it depends on the correct combination of the food. Our protein source contains an optimal amino acid profile due to the included oat and hemp protein and provides you with all essential amino acids.

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Daily support

Our source of protein is just the right thing for you, because it only consists of low -histamine ingredients. It provides you optimally with your daily portion of protein or supports you in training in building muscle. Candy delicious and balanced shakes, mueslis, quark dishes or smoothies with the protein powder. The powder tastes slightly sweet and pleasantly mild like oats and rice.

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Amino acids and histamine intolerance: the connection

If you are at one Histamine intolerance Suffered, your body can no longer dismantle histamine, which comes from food or the body's own processes. In a healthy organism, histamine is through the enzyme Diaminoxidase (Dao) broken down. However, if the DAO activity is impaired, histamine can rise in your body and cause symptoms such as headaches, gastrointestinal complaints, skin reactions or rapid heartbeat. Even because you probably don't tolerate many foods, you may be one Lack of amino acids developed. As mentioned, amino acids are proteins, which means that you have to ensure that you consume sufficiently protein -rich foods during the day. Some amino acids also play a role in education, release and the breakdown of histamine.

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Amino acids that can be helpful in histamine intolerance

1. L-glutamine
L-glutamine is an amino acid that is known primarily for its positive effect on the intestine. Since the intestine is also affected in many people with histamine intolerance, L-glutamine could be a sensible addition. It promotes the regeneration of the intestinal mucosa and helps to strengthen the barrier function of the intestine. This can help that less histamine gets into the blood from food and the symptoms are reduced. L-glutamine can be supplied with both food and as a dietary supplement. Foods such as fish, meat, eggs, dairy products and some types of vegetables contain L-glutamine. Stress, a vegan or restricted diet, infections and other special living conditions, but often consume more from this amino acid than can be filled. If you consider a dietary supplement, you should make sure that it is free of additives.

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To support histamine intolerance

Stress, a vegan or limited
Nutrition, infections and other special living conditions often consume more from amino acid L-glutamine than can be filled.

Our L-glutamine complex has therefore supported to fill these stores sufficiently. It can also be taken with gluten intolerance, fructose intolerance or lactose intolerance.

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2. Methionine
Methionine is a sulfur -containing amino acid that plays a role in detoxification and the breakdown of histamine. This amino acid is converted into S-Adenosylmethionine (seed) in metabolism, which is involved in methylation processes-an important mechanism that promotes histamine mining. Here, too, it can make sense to supply methionine through nutrition or nutritional supplements. Good methionine sources are meat, fish, eggs, but also nuts and seeds. This amino acid has proven itself very well, especially with recurring bladder infections.

3. creatine
Creatine is one of the best researched nutritional supplements and shows positive effects in a variety of metabolic processes. It can help to lower cholesterol and triglycerides, improve blood sugar control, increase the bone density and even promote cognitive functions. Creatine occurs in particular in salmon and beef. People with histamine intolerance, who often suffer from symptoms such as tiredness, brain fog ("brain fog") and muscle weakness, could benefit from creatine. It can help build strength and muscle and reduce the risk of complications such as osteoporosis or underweight. Creatine is considered very safe and is well tolerated in doses from 0.3 to 0.8 g/kg body weight even over long periods of time.


Amino acids that can be problematic with histamine intolerance

While some amino acids can be helpful in histamine intolerance, there are others who rather cause the opposite. These can either promote histamine release or hinder the reduction of histamine.

1. Histidine
Histidin is an essential amino acid and a direct forerunner of histamine. Through enzymatic processes, Histidin is converted into histamine in the body. This means that if you take up too much histidine, this can lead to an increase in histamine levels, which is unfavorable for histamine intolerance. Histidin-rich foods are meat, fish, dairy products and some legumes. Nevertheless, Histidin is essential as already mentioned and is therefore also important for the body despite a histamine intolerance. To stay healthy, a daily supply of at least 8-12 mg histidine per kilogram of body weight is required. In Europe, the average recording of a normal diet is around 2.12 to 2.40 grams per day. Both too high and too low histamine levels can cause health problems.

2. Tyrosine
Tyrosine is a non-essential amino acid that is converted into dopamine and noradrenaline in the body, i.e. important neurotransmitters. However, there is indications that tyrosine can promote the release of histamine. With histamine intolerance, it could therefore be advisable to avoid high doses of dietary supplements containing tyrosine. It does not contain histamine in itself, but if it is metabolized by bacteria, Tyramin arises. This biogenic amin often causes problems with histamine intolerance. Even if tyrosine is important for brain function, you should be careful with histamine intolerance how much you take.

3. N-acetyl cysteine ​​(NAC)
N-acetyl cysteine ​​(NAC) is a strong antioxidant that releases the amino acid cysteine ​​in the liver after its processing. Cystein is important because it is required to form glutathione, another crucial antioxidant. Maybe you know NAC as a cough removal under the name ACC® from the pharmacy. Although NAC is mainly used as a expectorant in bronchitis, animal experiments also showed that it reduces cell damage by free radicals - a process that plays a role in arteriosclerosis. With rheumatoid arthritis, there was indications in a smaller, double -blind study that NAC was able to improve the health of those affected. However, there is indications that NAC could promote the release of histamine from mast cells. In human studies, after intravenous administration by NAC, some subjects were determined to increase the histamine values ​​- but only for those who complained about side effects. Based on these opposite effects, it is important to carefully weigh whether NAC should be used for diseases that are mediated by mast cells or histamine.

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Dietary supplements

Dietary supplements with amino acids can be a good way to support your body in a targeted manner - especially with histamine intolerance. Nevertheless, it is important to consider some things:

  • Purity and additives: Make sure that the nutritional supplements are pure, i.e. free of fillers, artificial flavors, dyes or preservatives. Some of these additives can trigger a histamine release themselves or inhibit histamine mining. You can of course also find this purity with our nutritional supplements

  • Dosage: Dietary supplements with amino acids should always be taken in the recommended dosage. Doses that are too high could lead to undesirable effects, even with "safe" amino acids such as L-glutamine or methionine. It is always advisable to discuss with your doctor or therapist which dosage is individually suitable for you.

  • synergy: Some amino acids look better in combination with other nutrients. For example, Methionin needs sufficient vitamin B6 to be able to intervene correctly in the methylation cycle, which in turn promotes histamine breakdown. So it is worth thinking about other nutrients that you should integrate into your diet.

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Amino acid deficiency

Amino acids are indispensable for all bodily functions, which is why a lack can have an impact on your entire body. If an amino acid is already missing or you don't notice enough of it, the other amino acids can no longer be used effectively for the protein structure. Instead, they are dismantled and a protein deficiency arises. In the event of a protein deficiency, your body first uses muscle mass to release amino acids. But that's just the beginning. There are a number of symptoms that can also occur:

  • Lack of appetite
  • Vomit
  • Problems with the recording, storage and transport of nutrients
  • Reduced production of neurotransmitters
  • Mood fluctuations, depression and anxiety
  • irritability
  • insomnia
  • Hormonal weight (like low insulin and thyroid hormone levels
  • Growth and development delays in children and adolescents
  • Increased white adipose tissue
  • Physical tiredness and weakness
  • Libido lust and reduced fertility
  • Increased oxidative stress

It is therefore important that you take up all essential amino acids as well as non-essential amino acids through your natural nutrition, even if you suffer from histamine intolerance. Because only the right interaction of all amino acids contributes to your health. A deliberate omission of amino acid can fundamentally disturb this interaction.

If you choose amino acids about nutritional supplements, always pay attention to the quality of the products and ideally consult an expert to ensure that you make the right choice for your individual situation.

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SOURCES

Thomas und Michaela Zinser, Gründer von Histaminikus, sitzen lächelnd nebeneinander auf einer Steinstufe vor einer Backsteinmauer mit Blick auf eine Landschaft. Neben ihnen stehen mehrere Histaminikus-Produkte, darunter Gewürzdosen und Papiertüten.

FROM THOSE AFFECTED FOR THOSE AFFECTED

We are Thomas and Michaela Zinser, founder of Histaminikus.

Because of the own histamine intolerance of Michaela and our son, we founded Histaminikus. The frustration does not find any suitable histamine food has spurred us to develop low -histamine food.
We would like to give you back a piece of quality of life. Feel free to look around with us.

Kind regards
Thomas and Michaela

Histamine -free shopping