Zinc and histamine: A necessary trace element?

Zinc is an essential trace element that the human body requires to perform certain functions. It must be obtained through food or supplemented in the form of dietary supplements, as the body can neither store this trace element long-term nor produce it itself. Zinc is suitable for a low-histamine diet.

There are approximately 2 to 4 grams of zinc available in an adult's body. About 0.1% of the zinc content is replaced every day. 

How does zinc work?

Zinc contributes to these normal bodily functions, among others:

• Acid-base metabolism
• Carbohydrate metabolism 
• Fatty acid metabolism 
• Cognitive function 
• Fertility and reproduction 
• Metabolism of macronutrients
• Maintenance of normal bones, hair, nails, and skin
• Immune system
• Protection of cells from oxidative stress 

Zinc is also a component of our BalanceFit. The formula combines zinc with other selected vitamins and minerals such as vitamin C, vitamin B6, vitamin B12, folic acid, magnesium, copper, and selenium, as well as OPC and quercetin. Zinc contributes, among other things, to the normal function of the immune system and helps protect cells from oxidative stress. BalanceFit is vegan and suitable for a low-histamine, low-fructose, gluten-free, and lactose-free diet.

How zinc works depends on various factors.

Important factors for zinc utilization include:

• the zinc content in food
• the absorption of the trace element by the organism

• the intake with other supplements and medications. 

Interactions occur when high amounts of iron and copper are taken together with zinc. In certain concentrations, these two substances impair zinc absorption. Simultaneous intake of magnesium and zinc leads to poorer absorption of magnesium by the body. However, this only applies to very large amounts of zinc.

Low-histamine foods containing zinc

Due to their lower phytate content (phytic acid), animal products have higher bioavailability compared to plant-based foods such as grain products. Therefore, you need larger amounts of plant-based foods to meet your zinc requirements. You can, however, reduce the phytate content by soaking different types of grains.

The following low-histamine foods contain a lot of zinc:

• Peach
• Cooked wild rice
• Whole grain flour
• Pumpkin seeds
• Cow's milk
• Flax seeds
• Brazil nuts
• Oat flakes

• Cheese 

How much zinc is recommended per day

The difficulty in consuming a sufficient yet not excessive amount of zinc lies in the fact that the recommended daily dose and the reference dose for ensuring safe zinc intake are close to each other. The German Nutrition Society (DGE) specifies a daily requirement of 10-16 mg for men, 7-10 mg for women, and 7-14 mg for pregnant and breastfeeding women.

Zinc deficiency vs. overdose

It is estimated that more than 25% of the world's population is at risk of suffering from a zinc deficiency. A deficiency occurs because many affected individuals rarely consume foods that contain a high proportion of bioavailable zinc. Instead, they consume foods that negatively affect zinc absorption due to a high content of inhibitors. 

The bioavailability of zinc and copper is correlated: if zinc intake is very high compared to copper, there is a risk of copper deficiency. 

Zinc deficiency symptoms

In industrialized countries, it is hardly possible to suffer from a zinc deficiency. In most cases, a balanced diet is sufficient — even for pregnant women with increased needs — to meet the daily requirement.

These groups of people have an increased risk of suffering from a zinc deficiency:

• Vegetarians and vegans
• People with eating disorders
• Elderly people
• People with genetic and chronic diseases 

• People affected by a histamine degradation disorder 

Various symptoms can be triggered by a zinc deficiency, including: 

• Skin problems
• Brittle nails
• Poor wound healing
• Hair loss
• Loss of appetite
• Inflammatory reactions

Zinc overdose symptoms

The maximum amount of 25 mg of zinc per day should not be permanently exceeded. An overdose is hardly possible through the consumption of food. Since zinc is a heavy metal, poisoning symptoms can occur with an overdose from zinc tablets. These can include, among others:

• Gastrointestinal complaints such as nausea, abdominal pain, and diarrhea
• Muscle dysfunction

• Impaired iron and copper absorption

As a rule, the body breaks down excess zinc by itself without any problems. In serious cases, however, you should consult a doctor.

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