Friend or Foe? Unveiling the Mystery of Histamine

Histamine often garners attention as a villain in the realm of health, but this small molecule plays a dual role in our bodies. Whether you're dealing with allergies, digestive issues, Mast Cell Activation Syndrome (MCAS), or simply curious about how your body functions, understanding histamine is crucial.

In this post, we’ll explore:

• What is histamine?

• What triggers the release of histamine?

• What are the symptoms of a histamine intolerance?

• What causes a histamine intolerance?

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What is Histamine?

Histamine is a naturally occurring amino acid in the body, produced by immune cells called mast cells and basophils. It's involved in various physiological functions, including:

• Immune Response: Histamine stimulates an allergic reaction that helps the body fight off allergens and pathogens.

• Regulation of Stomach Acid: It aids in the production of gastric acid, essential for digestion.

• Neurotransmission: Histamine acts as a neurotransmitter, influencing sleep, appetite, and cognitive functions.

Histamine is involved in many inflammatory and allergic processes, including both immediate and delayed hypersensitivity reactions. The compound is found in almost all bodily tissues, mainly stored inside the cytoplasmic granules of mast cells, and is rapidly released when triggered by a variety of stimuli.

What triggers the release of histamine? 

• Allergens: Common environmental allergens such as pollen, dust mites, and pet dander, as well as foods that an individual is sensitive or allergic to can stimulate histamine release from mast cells and basophils.

• Ingestion of high histamine foods: Consuming foods high in histamine or those that trigger histamine release, such as aged cheeses, fermented foods, wine, and certain fish, can contribute to elevated histamine levels.

• Stress: Emotional or physical stress can activate the immune system, potentially triggering histamine release.

• Infections and Toxins: Bacterial, viral, or fungal infections activate the immune system and trigger the secretion of immunoglobulin E (IgE), an antibody that leads to histamine release.

• Medications: Certain medications, including some antibiotics, pain relievers (e.g., NSAIDs), opioids, and muscle relaxants, can induce histamine release.

• Exercise: Intense physical activity or exercise, particularly in sensitive individuals, can lead to histamine release. 

• Hormonal Imbalances — Estrogen Dominance: Mast cells release histamine and have estrogen receptors. Upon binding to these receptors, estrogen can stimulate mast cells to release more histamine. Those with high estrogen levels or estrogen dominance may even experience deficiencies in key enzymes needed to break down histamine. Learn more about the estrogen and histamine connection in our blog post!

Symptoms of a Histamine Release

When you encounter any of these stressors listed above and the immune system releases histamine, you may experience the typical symptoms of an allergic reaction:

• Sneezing

• Itchy eyes and skin

• Runny nose

• Hives and skin flushing

Learn more in our Instagram post that uses graphics to explore histamine releases!

Histamine Intolerance

For some, histamine can become a true menace due to histamine intolerance. This condition occurs when the body is unable to break down histamine properly, leading to an accumulation. When histamine levels become too high, individuals may experience symptoms that are typically considered unrelated to allergies. Symptoms of histamine intolerance include: 

• Dizziness or vertigo

• Headache or migraine

• Nausea or vomiting

• Intestinal cramps and gas

• Diarrhea

• Abnormal menstrual cycle

• Shortness of breath

• Abnormal heart rate

• High blood pressure

• Poor memory

• Changes in body temperature

• Circadian rhythm issues

• Learning problems

Think you may have a histamine intolerance? See our blog post deep-diving into the signs and symptoms of this tricky condition — Could You Have Histamine Intolerance?

What Causes a Histamine Intolerance?

Histamine intolerance is a bit trickier to understand, as there are both internal and external contributors to histamine levels. Several factors can contribute to histamine intolerance include:

• Enzyme Deficiency: Diamine oxidase (DAO) is the primary enzyme responsible for breaking down histamine in the digestion tract and helps to prevent its absorption into the bloodstream.  A deficiency in DAO can lead to histamine buildup.

• Bacterial Dysbiosis: An imbalance in gut bacteria can affect histamine levels, as certain bacteria produce histamine. Check out our blog on the connection between the gut and histamine here.

• Gluten Intolerance: Research suggests that some symptoms of non-celiac gluten sensitivity (NCGS) may be influenced by histamine receptors. These receptors control the body's response to histamine, indicating that consuming gluten might trigger histamine-like symptoms in certain individuals.

• Intestinal Permeability ("leaky gut syndrome"): Increased intestinal permeability can contribute to histamine intolerance by allowing undigested food particles and toxins to enter the bloodstream, triggering an immune response.

• DAO Blocking Foods: Certain foods can inhibit the activity of diamine oxidase (DAO), the enzyme responsible for breaking down histamine in the body. Consuming these foods can lead to a buildup of histamine, exacerbating symptoms for those with histamine intolerance. Common DAO-blocking food/beverages include:

  • Alcohol

  • Energy drinks

  • Caffeinated tea

See our beginner’s guide to learn how to manage histamine intolerance and reduce symptoms.

In Summary…

Histamine, while often viewed negatively, is an essential component of our body's functioning. Understanding its role can help you better manage your health, particularly if you experience histamine intolerance. By making informed dietary choices and supporting your gut health, you can mitigate the adverse effects of histamine and appreciate its critical contributions to your well-being.

Want to learn more about histamine? See our Histamine Hub of blog posts covering all things histamine!

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*The information provided above is intended for educational purposes only and should not be construed as medical advice. Always consult with a qualified healthcare professional regarding any medical or health-related questions or concerns you may have. Reliance on any information provided in this blog is solely at your own risk.Keywords:

histamine, histamine intolerance, histamine in food, histamine allergy, histamine intolerance symptoms, histamine management, gut health, immune response, histamine metabolism, DAO enzyme