Wissenswertes

Omega 3 & Histamine: Connections in the Body

Omega-3 fatty acids are polyunsaturated fatty acids that the human body cannot produce itself. Therefore, you should obtain them through food, supplements, or even intravenous infusions . Oils, in particular, are rich in omega-3 fatty acids. Omega-3 fatty acids are especially important for those with histamine intolerance.

What are omega-3 fatty acids and what role do they play in health?

Omega-3 fatty acids are healthy fats and are considered anti-inflammatory . Omega-6 fatty acids are also polyunsaturated fatty acids. However, unlike omega-3 fatty acids, they are considered pro-inflammatory . They are found in histamine-rich foods such as soybean oil, sunflower oil, and nuts . Dairy products, eggs, and meat, especially from factory farming, also contain omega-6 fatty acids. This is because the animals are fed omega-6-rich grains and soy. This raises the question: Are omega-6 fatty acids actually good for our bodies?

Alpha-linolenic acid

Alpha-linolenic acid is abbreviated as ALA . This omega-3 fatty acid is found in plant-based foods . Low-histamine sources include rapeseed oil , chia seeds , flaxseeds, and flaxseed oil. The German Nutrition Society (DGE) recommends 1.5 g of alpha-linolenic acid daily. ALA contributes to maintaining normal blood cholesterol levels.

Eicosapentaenoic acid and docosahexaenoic acid

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are marine fatty acids. The German Nutrition Society (DGE) recommends a daily intake of 250 mg of EPA and DHA . These omega-3 fatty acids contribute to normal heart function . They are found in low-histamine sources such as fatty fish, for example, salmon , organic grass-fed beef , and organic egg yolks . However, the concentration is higher in fish. However, individual tolerance limits should also be taken into account. Unfortunately, fish oil and algae oil are generally not well tolerated by people with histamine intolerance.

Plant-based ALA is even converted into EPA and DHA in the human body . However, the conversion rate is only about 2 to 10%. Therefore, it is necessary to consume sufficient EPA and DHA. Anyone who thinks that getting enough omega-3 fatty acids is simply a matter of eating fish should be careful. Eating too much fish can be harmful due to heavy metal contamination (from mercury) , even though fish contains some beneficial nutrients. Older and larger fish have higher levels of heavy metals and can negatively affect histamine levels, the gut, and the liver.

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Are only omega-3 fatty acids healthy?

According to the German Nutrition Society (DGE), the ratio between omega-6 and omega-3 fatty acids should be 5:1 . Due to the increased intake of omega-6 fatty acids from today's often unbalanced diets consisting of fast food and processed foods, a significant imbalance frequently exists in our diets. However, it is incorrect to think that omega-6 fatty acids are generally bad. The correct ratio is crucial, as an excess of omega-3 fatty acids is also harmful. To a certain extent, we need inflammation in our bodies so that blood can thicken and blood vessels can constrict. These processes are necessary to protect against pathogens and to stop bleeding.

How do omega-3 fatty acids help with histamine intolerance?

Histamine is an inflammatory mediator , therefore omega-3 fatty acids are beneficial as part of an anti-inflammatory diet . They offer a number of positive properties that can also be supportive in cases of histamine intolerance . They can have a positive effect on the following areas and symptoms:

Intestinal mucosa
Intestinal bacteria
Headache
Period pain
regeneration

An imbalanced gut can quickly worsen or even trigger histamine intolerance, as well as hormonal imbalances . These often arise from nutrient deficiencies , including a lack of omega-3 fatty acids. Therefore, ensuring an adequate intake of omega-3 is all the more important.