What it does in the body
- Histamine precursor (immune response, gastric acid secretion)
- Component of hemoglobin for oxygen transport
- Carnosine synthesis for muscle pH buffering
- Metal ion chelation (zinc and iron transport)
- Tissue repair and wound healing
How much you need (Daily Value)
| Group | Recommended | Source |
|---|---|---|
| Adult male | 14mg/kg/day (~1g for 70kg) | WHO/FAO/UNU |
| Adult female | 14mg/kg/day (~0.84g for 60kg) | WHO/FAO/UNU |
| Pregnancy | 18mg/kg/day | WHO |
| Children | 16-22mg/kg/day depending on age | WHO |
| Older adults | 14mg/kg/day; monitor in CKD patients | WHO |
Richest food sources
| Food | Amount | Where |
|---|---|---|
| Tuna (cooked) | 1.1g per 100g | global |
| Beef (lean, cooked) | 1.0g per 100g | global |
| Chicken breast (cooked) | 0.9g per 100g | global |
| Soybeans (cooked) | 0.5g per 100g | east-asia |
| Salmon (cooked) | 0.8g per 100g | global |
| Lentils (cooked) | 0.3g per 100g | south-asia |
| Pork loin (cooked) | 0.9g per 100g | east-asia |
| Parmesan cheese | 0.8g per 100g | europe |
If you don't get enough
Mild: Mild anemia, reduced exercise tolerance, slight dermatitis
Moderate: Worsening anemia, eczematous dermatitis, impaired cognitive function, growth retardation in children
Severe: Severe anemia unresponsive to iron therapy, chronic skin inflammation, impaired immune function
Time to onset: Plasma histidine falls within 1-2 weeks of deficient intake; clinical symptoms in 4-8 weeks
Too much
Upper limit: No established UL; supplemental doses >4g/day have caused headaches and nausea
Excess can increase histamine production causing headaches, flushing, hypotension, and GI distress
How well you absorb it
85-95% from animal sources; 70-85% from plant sources
Helped by: Vitamin B6 (cofactor for histidine metabolism), Adequate zinc status, Cooking and heat processing
Hindered by: Histamine N-methyltransferase enzyme saturation, Competitive absorption with other large neutral amino acids
Cooking & storage
Relatively heat-stable. Moderate cooking preserves histidine well. However, histidine in fish can be converted to histamine by bacterial action during improper storage (scombroid fish poisoning).
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