Zinc Deficiency and Histamine Intolerance
Zinc deficiency can affect almost every aspect of your health because zinc is an ‘essential’ trace element, meaning it is a vital nutrient for life. There is also a link between zinc deficiency and histamine intolerance.
What is Histamine Intolerance?
Histamine is an incredible natural chemical that helps regulate immune reactions, gut function and central nervous system processes. It’s also the chemical responsible for common allergy symptoms like swelling, itching, mucus and sneezing.
Believe it or not, allergy symptoms are designed to help our body defend itself against pathogens. (For instance, a runny nose reduces further exposure to airborne substances.) So, histamine forms an integral part of a healthy inflammatory immune response.
However, for some people, histamine levels can ‘build up’ in the body, sparking new (or exacerbating existing) allergy symptoms and lead to a condition called ‘histamine intolerance’.
Zinc Deficiency and Histamine Intolerance
Most of the Australian & New Zealand population have some degree of zinc deficiency as we don’t have enough zinc in our soil therefore not enough in our food.
Studies have found that zinc can actually inhibit the release of histamine from our immune system. Zinc also plays a major role in storing histamine in the body.
So, when there’s a zinc deficiency, the body releases more histamine into the surrounding tissues. High histamine levels can increase your overall reactions to food and environmental allergens, and may also contribute to zinc deficiency and histamine intolerance.
Zinc and Leaky Gut
Leaky gut is a condition where the intestine becomes permeable (‘holey’), allowing food particles, bacteria and toxins to pass into the bloodstream. This can drive chronic inflammation and increase overall histamine levels, contributing to histamine intolerance.
Leaky gut can be partially a result of zinc deficiency. Studies have shown that zinc supplementation can strengthen the gut lining and support immune system function (2). Zinc carnosine in particular is the form of zinc that works better in healing, restoring, reducing inflammation and oxidative damage for a healthy gastrointestinal tract.
How to find out if you are zinc deficient
The best way to identify whether you have a zinc deficiency is by getting your zinc levels checked as part of a regular blood test with your GP. It is important to take into account that if your doing a blood test in Australia or New Zealand for zinc deficiency the levels are based on a deficient population so you may be more deficient than you think.
Improving your zinc levels
Diet
Depending on your level of deficiency, increasing your dietary intake of zinc may be enough. Focus on boost your intake of zinc-rich foods, such as:
- Pumpkin & sunflower seeds
- Bilberry
- Vegetables including; Capsicum, mushrooms, spinach & green beans
- Ginger
- Wholegrains & yeast
- Fermented foods such as kefir/yoghurt & miso
- Cocoa powder
- Meat, Eggs and Liver
- Seafood; especially herrings & oysters
- Tofu
Interestingly, many high zinc foods are also high in histamine, which may be nature’s way of helping us process the high histamine levels. Although, it is important to keep that in mind if you have zinc deficiency and histamine intolerance.
Supplementation
If you are not getting enough zinc through your diet, supplementation may help, different forms of zinc are indicated for different aspects in the body. As zinc deficiency and histamine intolerance often occur concurrently, speak to your health professional about getting the right zinc supplement for you.
Natural Allergy Treatment – Positive Association Technique (PAT)
At Health & Wellness Australia & Auckland (HWA), we use a technique called muscle testing (or kinesiology) to help identify your reactions to a variety of food and environmental substances.
Following testing, you can work with your practitioner to address these sensitivities using a natural allergy treatment called Positive Association Technique (PAT).
PAT is a non-invasive holistic therapy, which:
- draws on acupressure and kinesiology techniques
- aims to re-train your body
- aims to reduce your body’s reactions to food and environmental triggers
Some cases can be complex, so our Naturopaths may also recommend supplements and herbs, and provide lifestyle advice, to help you achieve the best long-term results.
Please note that this blog contains general information only. Always consult your health care professional before making any changes to your diet or lifestyle.
