Wissenswertes

Depression and histamine intolerance

In this blog post, we would like to address the connection between histamine intolerance and depression. Did you know that our gut has an influence on how we are feeling at any given moment?

A histamine intolerance is not a mental illness, but rather a metabolic disorder or a degradation disorder. However, histamine intolerance can cause psychological symptoms when histamine levels are too high.

Why can psychological symptoms arise from an imbalance in histamine levels?

There are several reasons for this:

1. The brain produces its own histamine
Histamine is produced in a specific area of the brain, the hypothalamus, and stored in neurons. It is released there for stimulation. The brain has histamine receptors. If there is an abnormality in these, it can lead to mental disorders.

2. Histamine and adrenaline
Histamine has the ability to trigger the release of adrenaline – the main player in the body's fight-or-flight response. Adrenaline can trigger a multitude of panic symptoms, such as rapid heartbeat, sweating, trembling, shortness of breath, nausea, and anxiety.

3. Histamine and estrogen / estrogen dominance
An increased histamine level causes an increase in estrogen levels. This hormone can cross the blood-brain barrier, which can have strong effects on mood – both positive and negative.

What is a depressive mood or depression?

Depression is one of the most common mental illnesses, and it is also very serious and, in certain cases, life-threatening. The concentration of neurotransmitters (serotonin, norepinephrine, dopamine) is no longer in balance.

What symptoms manifest in a depressive mood or depression?

Depression manifests itself in many different ways. The main characteristics include:

low mood or sad feelings
loss of interest
feelings of inner emptiness and restlessness
feeling overwhelmed, exhaustion, lack of drive
anxiety
impaired thinking and sleep disturbances
groundless feelings of guilt
lack of self-esteem/self-confidence
reduced appetite leading to weight loss
deep despair

People affected by depression find it difficult or impossible to feel joy and find it hard to make simple decisions. Additional physical ailments include, for example, gastrointestinal disorders, headaches or back pain, but also dental problems, tinnitus, heart and breathing issues, or sweating.

However, these symptoms cannot be generalized. For some, depression can manifest quite differently, e.g., through excessive exercise, increased alcohol consumption, aggression, or irritability.

If you are not feeling well and recognize some of these symptoms, do not be afraid to go to a doctor or a psychotherapist and talk about it. 🧡

Which antidepressants are suitable for histamine intolerance?

We do not want to provide recommendations for mood-enhancing medication (antidepressants), as this is primarily the task of a doctor and is also purely (though sometimes medically necessary) symptom management.

Rather, we want to show you techniques and options that can support you in a natural way:

conscious, low-histamine diet
stress management exercises (e.g., planning the next day) and relaxation techniques (e.g., meditation, yoga)
herbal medicine
gratitude exercises
acupuncture
psychotherapy
autogenic training
progressive muscle relaxation according to Jacobson
light therapy
exercise: even a short walk is perfectly sufficient. Exercise has an antidepressant effect and also promotes the formation of nerve cells.
Do not expect changes from 0 to 100; instead, be happy about every small step in the right direction. Be patient with yourself.

Why is there a connection between histamine intolerance and depression?

In current microbiome research, there is increasing evidence that a disrupted gut flora can contribute to or favor depression. Our gut is connected to our brain via the so-called gut-brain axis. Information is transmitted from the brain to the gut and vice versa. You can actually think of your gut as your second brain. You can learn more about the gut as an incredibly important organ here.

A histamine intolerance can trigger leaky gut syndrome (permeable intestinal mucosa), among other things – and vice versa. With a leaky gut, toxins and also histamine can enter the bloodstream faster and trigger numerous ailments. When our gut is limited and damaged in its functions, it can also lead to disruptions and inflammation in the immune system.
This can lead to further metabolic disorders, but also mental illnesses and ailments.

90 percent of the hormone serotonin (the happiness hormone) is produced in the gut. If the gut is out of balance and inflammatory processes occur, leading to histamine release via mast cells, the release of serotonin is inhibited. Once histamine levels drop, serotonin release can start again.

In addition, there is initial evidence that specific gut bacteria can alter brain activity and positively influence our emotional balance. These are called psychobiotics. Incidentally, there are also bacteria that can cause psychological imbalance in the body.

You should therefore support your gut generally, but especially urgently in such a situation. We can influence our microbiome, i.e., the number of health-promoting and disease-promoting bacteria, and ensure a healthy gut flora.

Our tips on how you can support your gut:

Low-histamine diet – you can check out our recipes for help
probiotics and specific nutrients
reduce gluten
consume healthy fats
eat anti-inflammatory foods (e.g., ginger, turmeric, cherries, or blueberries)

Furthermore, the following foods promote our psychobiotics:

fruit
vegetables
pseudocereals
healthy oils, such as linseed oil
herbs, such as oregano, parsley, or coriander

You should avoid the following foods or consume them only in moderation:

meat
fish
eggs
sugar (refined sugar, cane sugar, and sweeteners)

Would you like to bring even more plant-based variety into your daily life? Our organic smoothie powder combines six selected organic ingredients such as broccoli, turmeric, barley grass, moringa, spirulina, and wild blueberries and can be easily integrated into water, plant-based drinks, smoothies, or your favorite dishes.

It is also vegan and suitable for a low-histamine, low-fructose, gluten-free, and lactose-free diet.