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Vitamin C is a powerful antihistamine and antioxidant vitamin [1], which is very helpful in histamine intolerance. When the vitamin C level decreases, the histamine level increases rapidly [2].
Vitamin C is also important for the production of the histamine-degrading enzyme diamine oxidase (DAO) [2]. Not only is it anti-oxidant and anti-inflammatory, but numerous studies have shown that taking vitamin C as a supplement for histamine intolerance can reduce the symptoms of histamine intolerance itself. In addition, vitamin C provides numerous additional benefits to the body. Epidemiological studies suggest that a good supply of vitamin C may reduce mortality from cardiovascular disease and cancer. [2]
VITAMIN C RICH LOW HISTAMINE AND ANTIHISTAMINE FOODS
While typical vitamin C foods such as oranges and other citrus fruits are out of the question for people with histamine intolerance, there are many other vitamin C-rich whole foods that you could include in your diet. These include:
- Acerola
- Basil
- Blueberries
- Cauliflower
- Broccoli
- Watercress
- Fennel
- Kale
- Carrots
- Kohlrabi
- Pumpkin
- Pak Choi
- Peppers(red)
- Parsley
- Black currants
- Sweet potato
Taking vitamin C can also be a good solution after a histamine reaction.
Since vitamin C is a water-soluble vitamin, it can only be stored in the body in small quantities. For this reason, a continuous intake via food or, if required, via vitamin C preparations is necessary.
VITAMIN C IN HEATED FOODS
In general, the more a food is heated, e.g. when frying vegetables, the lower the vitamin C content becomes. When heated for 30 minutes, there is a vitamin C loss of about 50 to 65 % for peppers, pumpkin or carrots. When heated for only 5 minutes, the loss is just under 12 to 17%. So to ensure the highest possible vitamin C content, foods should not be exposed to heat for too long. [6]
WELL TOLERATED SOURCES OF VITAMIN C IN FOOD SUPPLEMENTS
Camu Cam u (Myrciaria dubia) is a berry with anti-inflammatory and anti-oxidant properties. Camu Camu contains between 850 mg and 5000 mg of vitamin C per 100g. For comparison, oranges contain about 37 to 92 mg per 100g. Thus, Camu Camu berries have 9 to 135 times the vitamin C content, making them very good sources of this vitamin. [5]
The acerola ch erry (also called West Indian cherry) is another great natural vitamin C source. It contains 680 to 4680 mg of vitamin C per 100 g. [5]
Buffered vitamin C is gentle on the stomach and well tolerated in histamine intolerance. It is particularly well absorbed by the body. [5]
DOSAGE
The German Nutrition Society recommends a daily dose of 110 mg (men) and 95 mg (women) [3]. Studies suggest that a daily dose of 1 g may have a detrimental effect on health [4]. High-dose vitamin C preparations (1g or more) should therefore only be taken after consultation with a physician.
When choosing your source of vitamin C, make sure it is not derived from any type of fermentation process. For example, many people with histamine intolerance react to ascorbic acid, which is usually made from fermented corn.
WELL TOLERATED VITAMIN C PREPARATIONS
Vitamin C from Camu Camu as capsules:
NATURELOVE® Camu Camu Extract Capsules
Vitamin C from Camu Camu as a powder:
You can buy camu camu powder, which makes it easy to add to your daily smoothie.
Vitamin C from acerola:
Buffered vitamin C:
References:
Carr, A. C., & Frei, B. (1999). Toward a new recommended dietary allowance for vitamin C based on antioxidant and health effects in humans. The American journal of clinical nutrition, 69 (6),1086-1107.
Jarisch, R., Weyer, D., Ehlert, E., Koch, C. H., Pinkowski, E., Jung,P., ... & Koch,A. (2014). Impact of oral vitamin C on histamine levels and seasickness. Journal of Vestibular Research, 24(4), 281-288.
Deutsche Gesellschaft für Ernährung e.V.,Vitamin C (last accessed on 12.03.2021)
Levine, M., Rumsey, S. C., Daruwala, R., Park, J. B., & Wang, Y.(1999). Criteria and recommendations for vitamin C intake. Jama, 281(15), 1415-1423.
Rodrigues, R. B., De Menezes, H. C., Cabral, L. M., Dornier, M., &Reynes, M. (2001). An Amazonian fruit with a high potential as a natural source of vitamin C: the camu-camu (Myrciaria dubia). Fruits, 56(5),345-354.
Igwemmar, N. C., Kolawole, S. A., & Imran, I. A. (2013). Effect of heating on vitamin C content of some selected vegetables. International Journal of Scientific and Technology Research, 2(11), 209-212.
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Note: The information on this page has been carefully researched, but we do not guarantee its completeness or accuracy. If you have any health problems, please consult your doctor.
*The links on this website are so-called affiliate links. If you click on such an affiliate link and make a purchase through this link, we will receive a commission from the respective online store or provider. The price does not change for you. As an Amazon partner we earn on qualified sales.
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Histaminikus - low-histamine, gluten-free and FODMAP-conscious organic products of the highest quality
Thomas and Michaela are researchers, visionaries, discoverers, encouragers, health consultants and founders of Histaminikus. Their Histaminikus products are developed and lovingly produced according to their own recipes especially for people with intolerances. Their mission, together with their fantastic team, is to develop delicious foods according to their own recipes that are not only low in histamine and gluten-free, but also taste really delicious.
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Fructose intolerance - symptoms, diagnosis & treatment
Fructose intolerance is a rare genetic disorder that affects the way the body processes fructose, a type of sugar found in many foods and beverages. The disorder is caused by a deficiency of the enzyme aldolase B, which is needed to break down fructose in the liver. Symptoms of fructose intolerance include abdominal pain, bloating, diarrhea and nausea. Treatment for fructose intolerance includes a strict low-fructose diet and, in some cases, vitamin and mineral supplements and medication.
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Painkillers for histamine intolerance
Many people with histamine intolerance are initially unaware that many painkillers are also unsuitable. This is because most painkillers contain so-called histamine liberators. These are substances that release the body's own histamine in mast cells. DAO blockers can also be a problem. DAO is the main degradation pathway in the intestine. Certain substances can inhibit DAO enzyme activity by their presence in the body. As you can see, the question "Which painkillers for histamine intolerance?" is not so easy to answer. On the one hand, it is necessary to check whether the active ingredient is tolerated. On the other hand, it is also necessary to check which excipients are contained in the medication.
