Lack of nutrients in the case of histamine intolerance
What do vitamins have to do with histamine intolerance?
In the case of histamine intolerance with severe symptoms and symptoms, all kinds of food is dispensed with to relieve the symptoms. Among them are always foods that contain important vitamins and minerals.
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This is exactly why those affected often have a lack of nutrients in the case of histamine intolerance. Interestingly, however, a lack of nutrients, the cause of histamine intolerance can also be.
It is therefore recommended for his To have vitamin and mineral status tested with his family doctor or alternative practitioner.
In various studies, it was demonstrated that the following nutrients have a positive effect on histamine intolerance.
1. Vitamin C - The Histaming Game number 1
In the meantime, there are really a large number of studies that all prove that vitamin C has a histamine -lowering effect. (1) Vitamin C is therefore consideredHistamingen player number 1.A preliminary study with 437 blood samples from study participants has shown the following: If the vitamin C level in the blood plasma drops below a limit of 10 milligrams per liter, the histamine level in the blood increases. This proves a clear correlation between vitamin C and histamine.So you can remember: the higher the vitamin C content in the blood, the lower the histamine content.The important role of vitamin C was also determined in the disease of mastocytosis (2). With mastocytosis, the mast cells (cells of the immune system) release large amounts of histamine uncontrollably, although it is not necessary at all. Vitamin C inhibits the release of histamine and at the same time activates histamine mining. (3)
Vitamin C is therefore indispensable for histamine intolerance.
Which vitamin C is best?
In the best case, you should absorb vitamin C through food. Unfortunately, with a histamine intolerance, you have to do without many foods that have a high vitamin C content (such as strawberries, lemon, kiwi, orange). Also is one Recording via nutrition only sufficient if you have no vitamin C deficiency. However, studies have shown that Those affected often a lack of vitamin C have. Therefore, it is recommended to supply vitamin C as a dietary supplement.
How much vitamin C do I need?
Since our body cannot produce and do not save ascorbic acid itself, it must be constantly being supplied with food or nutritional supplements. The German Nutrition Society recommends about 100 mg per day.
Danger: However, these values only refer to healthy. With many diseases such as histamine intolerance, the vitamin C requirement increases enormously. This becomes clear that animals, for example, significantly increase their body's production of ascorbic acid to up to 5000 mg per day in the event of stress and illness. Studies have also shown that high -dose vitamin C builds stress -related histamine. (4)
Dosage: Doctors and alternative practitioners recommend a histamine intolerance approx. 1,000 mg to 3,000 mg vitamin C per day to record. Since the intake of vitamin C in the intestine decreases with increasing dose, it makes sense intended vitamin C quantity in smaller doses distributed throughout the day to take. This increases the accommodation of the organism.
Return rules recording vitamin C:
- Once dose of 180 mg: recording 80 % - 90 % = 144 - 162 mg
- Once dose of 500 mg: recording 73% - 80% = 365 - 400 mg
- Once dose of 1000 mg: recording 55 % - 75 % = 550 - 750 mg
One Vitamin C overdose is basically not possible, because the body excess Vitamin C leaves with the urine. However, it is important to drink a lot so that the kidneys are washed through well, since the ascorbic acid is excreted through the kidneys. Weak kidneys have problems with high -dose vitamin C. Tendency to kidney stones If vitamin C is not taken in doses over 1,000 mg daily. With a very high dosage of over 5G per day, diarrhea can arise as a side effect.
OneVitamin C overdose is basically not possible, because the body excessVitamin C leaves with the urine. However, it is important to drink a lot so that the kidneys are washed through well, since the ascorbic acid is excreted through the kidneys. Weak kidneys have problems with high -dose vitamin C.Tendency to kidney stonesIf vitamin C is not taken in doses over 1,000 mg daily. With a very high dosage of over 5G per day, diarrhea can arise as a side effect.
Vitamin C from food
The following histamine foods are particularly rich in vitamin C.
- Parsley
- Paprika red
- Kale
- broccoli
- fennel
- Cauliflower
- Dandelion
- Acerola
- Rose hip
- Black currants
Vitamin C Facts
Natural vitamin C: Acerola describes the natural vitamin C that is obtained from the Acerola cherry. The problem with this is that the natural vitamin C is very expensive. Preparations that advertise with natural vitamin C, Therefore, often contain only almost 10% of natural vitamin C and are stretched with other synthetic additives. These undesirable additives (e.g. maltodextrin) can cause gastrointestinal complaints. Here you should pay close attention to the ingredients.
Ascorbic acid: Ascorbic acid is a chemical compound and the most widespread vitamin C. Ascorbic acid is also given as an infusion. With a Infusion is highly dose of vitamin C and most effectively recorded directly into the blood And thus has significantly faster availability than with tablets. In the event of a strong vitamin C deficiency, infusions are recommended because it can compensate for the defect faster. Ascorbic acid is generally absorbed quickly and well by the body And is also well tolerated with histamine intolerance. Ascorbic acid - as the name suggests - is an acid and should therefore taken to meals become. The simultaneous administration of soda leads to better tolerance in stomach -sensitive people.
Buffered vitamin C With the buffered vitamin C, the ascorbic acid becomes a basic mineral bound like calcium or magnesium. Designations such as calcium ascorbate or magnesium asium ascorbate indicate a buffered variant of the vitamin C. Buffered vitamin C is more gentle and thus ideal for Sensitive people. It is particularly well absorbed by the body.
A combination of different vitamin C species is also interesting, since our body absorbs the different vitamin C varieties differently and stores for different lengths.
Histaminotfall?
If the histamine barrel is so full that it overflows and violent symptoms occur, the following has Emergency plan well proven:
- Take high -dose vitamin C over the day
- Drink a lot (histamine is water -soluble)
- If necessary, make an enema to rinse the histamine out of the intestine
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2. Vitamin B6 - is involved in the breakdown process of histamine
The vitamin B6 is a really fascinating vitamin. It is involved in more body functions than any other vitamin.
For example, vitamin B6 is involved in the detoxification of the liver (including histamine) and also controls inflammation. That is why it is so extremely important to have the right dosage of B vitamins in the right place at the right time.
Dr. In the 1950s, Carl Pfeiffer found that some people do not properly methylate (5) while the liver does their detoxification work. Because of this poor methylation during liver detoxification If there is one Overproduction of histamine And thus to one Histamin increase in the blood. Symptoms of such poor metyhlating are compulsive behavior, fear and panic attacks, depression, allergic reactions, headaches and itching. Dr. Carl Pfeiffer has found that these people often suffer from a lack of vitamin B6, calcium, magnesium and have high folic acid values.
Vitamin B6 is also Co-pilot different Enzymes like the Diaminoxidase (DAO). Without this co-factor, the DAO is actually not functional and cannot properly dismantle the histamine.
Vitamin B6 is also for Metabolic pathways of energy generation and regeneration of the organism necessary. In the event of a deficiency, symptoms such as exhaustion, fatigue, sleep disorders, chron. Diarrhea, increased susceptibility to infection or loss of vitality. A B6 deficit can also directly disturb the anabolic metabolism of hormones and neurotransmitters And thus lead to depressed moods.
It has been found that people with histamine intolerance often have a lack of B6. The pill and some antibiotics can also bring about a B6 deficiency.
If this is remedied, there can be an improvement in the symptoms. The first smaller studies have shown that the The DAO enzyme activity increased when the affected ones have taken vitamin B6. In people who lack the DAO cofactors, the symptoms are improved by the combination of vitamin C and vitamin B6.
The vitamin B6 mirror should be controlled in the blood and supported by dietary supplements in the event of a deficiency.
How much vitamin B6 do I need?
The body cannot produce vitamin B6 itself. Therefore, it must be supplied to the body through nutrition or nutritional supplements. With histamine intolerance, it is recommended to take 10 to 15 milligrams of vitamin B6 a day, for example as tablets or capsules. To find out your personal dosage, the best way to do with your doctor or alternative practitioner. It is best to take vitamin B6 for a meal because it can cause stomach pain on an empty stomach.
Vitamin B6 from food
- poultry
- Beef (not always tolerated)
- Salmon
- Oatmeal and oatmeal
- millet
- potatoes
- Carrot
- Paprika red
- broccoli
- Lettuce
- cress
- Corn
- Cauliflower
- Oregano and basil
- pumpkin
- fennel
- Sweet potatoes
3. Zink supports the DAO in its work
zinc strengthens the immune system and is a Significant anti -allergic. A lack of zinc can affect the functionality of the immune system and increase the risk of allergic reactions. A Zinc deficit was also associated with an increased asth marisic. (6)
But zinc also plays a major role in histamine mining. Zink hemmt die Histaminfreisetzung And supports the DAO in its function.
The DAO can only work properly together with sufficient magnesium, zinc and copper.
When taking zinc, it should be noted that it can have a negative impact on the copper and iron balance.
It is therefore advisable to combine the intake of zinc with copper for safety's sake.
Here, too, it is advisable to have your zinc status determined by a doctor.
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How much zinc do I need?
Nutritionists do not quite agree on the amount of zinc that the body needs every day. According to the German Nutrition Society, a lot of 7 - 10 mg zinc per day are sufficient for healthy people. The emphasis here is again on "healthy people". However, people with deficiency symptoms or previous illnesses can consume up to 25 mg zinc a day.
Zink is generally particularly important for the following groups of people: people with digestive disorders, vegetarians, pregnant and breastfeeding women, people with skin problems, people with a weakened immune system and people with a zinc manure
Zinc from the food
- Pumpkin
- linseed
- oatmeal
- beef
- Wholesale
4. Calcium - prevents histamine -related skin reductions
Also calcium regulates the release of histamine From the mast cells. It can even Reduce the release of histamine with allergies. If you suffer from skin problems due to histamine intolerance, calcium is particularly useful for you. It seals the vascular walls so that no large amounts of histamine can cross into the tissue. This allows clearly Rash, redness and whispered formation reduced become.
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How much calcium do I need?
With histamine intolerance, doses of 1,000 to 1,500 mg of calcium are recommended. However, taking should be distributed in small doses throughout the day to avoid nausea. Talk to your doctor whether you have a calcium deficiency and how high your personal dosage should be.
Calcium from the food
- broccoli
- fennel
- Kale
- Chia seeds
5. Magnesium - important for the DAO
A Magnesium deficiency leads to an increased release of histamine in the body. Also is Magnesium also required for the functioning of the DAO. A magnesium deficit can Increase the body's alliance. This means that a magnesium deficiency can even be the cause of histamine intolerance.
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How much magnesium do I need?
It is best to let your doctor check whether there is a magnesium deficiency. Healthy people should consume around 400 mg of magnesium every day. In the event of a deficiency, experts advise doses between 600 mg and 900 mg. Since the body can only absorb 30 - 50% of the magnesium recorded, the daily dose must be divided into several small rations.
Magnesium from the food
- oatmeal
- millet
- Pumpkin
- broccoli
- Rice unpainted
- linseed
- Pistachios
- Dattles dried (organic, unwrest)
6. Further nutritional supplements
In addition to the classic micronutrients such as vitamin C, B6, magnesium or zinc, Spirulina can also be a sensible addition to histamine intolerance. Who wonderes how Spirulina histamine can influence in the bodyFinds a natural source of important cofactors such as vitamin B6, magnesium, zinc and copper in the nutrient -rich microalge, which can support histamine breakdown via the enzyme diaminoxidase (DAO). In addition, spirulina contains antioxidant substances such as phycocyanine and chlorophyll that have an anti-inflammatory effect and reduce oxidative stress-a factor that can affect DAO activity. Studies also indicate that Spirulina can be allergic to allergic symptoms such as hay fever and asthma, which could be of additional benefits for people with excessive histamine release. Important for those affected: Spirulina does not contain any histamine and is therefore usually well tolerated. Although the amounts of micronutrients it contain are not sufficient to fully cover the daily requirement, but As a supplementary measure, Spirulina can use micronutrient care sensibly.
- copper - Copper is also involved in the dao's synthesis.
- Quercetin - stabilizes the mast cells. This prevents quercetine from being released out of Histamine.
- Black cumin oil - Protects against inflammation, reduces the number of mast cells and thus the histamine level in the tissue.
- Zeolite – ein Vulkangestein, das Giftstoffe im Darm bindet und über den Stuhl ausscheidet. It cleans the intestine and thus reduces the histamine content
- Healing earth - acts similar to Zeolith, but binds other biogenic amines in addition to histamine. Too much biogenic amine in the intestine ensure that the DAO is overloaded in its function and therefore histamine can no longer be sufficiently broken down
So it is not only important to comply with a low -histamine diet. Particular attention should also be paid to eat food that gives the body the vital substances it needs. With a doctor you can find out which lack of nutrients you suffer and take appropriate nutritional supplements, because with micronutrient medicine you can ideally support the treatment of your histamine intolerance. A targeted refilling of nutrients can help you alleviate your symptoms and maintain more quality of life.
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Checklist for the doctor:
Please ask your doctor for a vitamin and mineral status for at least the following nutrients:
- Vitamin C
- B vitamins including vitamin B6
- magnesium
- Calcium
- zinc
- copper
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SOURCES
(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6136002/
(2) https://www.ncbi.nlm.nih.gov/pubmed/23666445
(3) https://aacijournal.biomedcentral.com/articles/10.1186/1710-1492-10-58
(4) https://www.sciencedirect.com/science/article/abs/pii/0006295274906297
(5) Methylation reactions are a central component of life, they are important for numerous physical processes. In each body cell, such methylation is done a thousand times per second - because without these methylation reactions, normal cell function would not be possible.
(6) https://www.sciencedirect.com/science/article/abs/pii/S0163725804001585
We have to point out that all information on nutrients and vitamins and their effects relate to traditional knowledge, studies and opinions and experiences of therapists and literature. Our contribution cannot replace medical healing treatment with the diagnosis and therapy of a doctor. We cannot give a healing promise either. It is primarily about passing on information. In the event of serious illnesses, non -explanatory symptoms and uncertainty, you should see a doctor. The nutrients mentioned are used for your own dangers. Everyone has to decide for themselves what and whether they have it!
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