Wissenswertes

Zinc and histamine: A necessary trace element?

Zinc is an important trace element that the human body needs to perform certain functions. It must be obtained through food or supplemented in the form of dietary supplements, as the body cannot store this trace element long-term or produce it itself. Zinc is suitable for a low-histamine diet.

Approximately 2 to 4 grams of zinc are available in the body of an adult. About 0.1% of the zinc content is replaced per day.

How does zinc work?

Zinc contributes to, among other things, these normal bodily functions:

  • Acid-base metabolism
  • Carbohydrate metabolism
  • Fatty acid metabolism
  • cognitive function
  • Fertility and reproduction
  • Macronutrient metabolism
  • Maintenance of normal bones, hair, nails and skin
  • immune system
  • to protect cells from oxidative stress

How zinc works depends on various factors.

Important factors in zinc utilization are:

  • the zinc content in foods
  • 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 ingested together with zinc. At certain concentrations, these two substances impair zinc absorption. Simultaneous intake of magnesium and zinc leads to reduced magnesium absorption by the body. However, this only applies to very large amounts of zinc.

peach

Low-histamine foods with zinc

Animal products have higher bioavailability of zinc compared to plant-based foods like grains due to their lower phytate (phytic acid) content. Therefore, you need larger quantities of plant-based foods to meet your zinc requirements. However, soaking various grains can reduce their phytate content.

The following low-histamine foods are rich in zinc:

  • peach
  • cooked wild rice
  • whole wheat flour
  • pumpkin seeds
  • Cow's milk
  • linseed
  • Brazil nuts
  • oatmeal

  • Cheese

How much zinc per day is recommended?

The difficulty in consuming a sufficient yet not excessive amount of zinc lies in the fact that the recommended daily intake and the reference intake for ensuring safe zinc absorption are very close. 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 zinc deficiency . This deficiency occurs because many affected individuals rarely consume foods high in bioavailable zinc. Instead, they consume foods that negatively affect zinc absorption due to high levels of inhibitors.

The bioavailability of zinc and copper is correlated: If the intake of zinc is very high in contrast to copper, there is a risk of copper deficiency.

Zinc deficiency symptoms

In industrialized countries, zinc deficiency is extremely rare. A balanced diet is usually sufficient to meet daily requirements, even for pregnant women with increased needs.

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

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

  • Affected individuals with 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 daily intake of 25 mg of zinc should not be exceeded on a long-term basis. Overdosing through food is hardly possible. However, since zinc is a heavy metal, overdosing on zinc tablets can lead to symptoms of poisoning . These can include, among others:

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

  • impaired iron and copper absorption

The body usually breaks down excess zinc on its own without any problems. However, in serious cases, you should consult a doctor.

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