Is Folate Low Histamine?
Folate (vitamin B9) is considered a low histamine nutrient and can be safely consumed by individuals with histamine intolerance.
Understanding Folate and Histamine
Folate, also known as vitamin B9, is an essential micronutrient that exists in several forms:
- Natural food folates found in vegetables, legumes, and organ meats
- Synthetic forms like folic acid and folinic acid 1, 2
Histamine intolerance occurs when there is an imbalance between accumulated histamine and the body's capacity to degrade it, primarily through the enzyme diamine oxidase (DAO) 3, 4. People with histamine intolerance must avoid histamine-rich foods and substances that release histamine or inhibit DAO activity.
Why Folate is Low Histamine
Not a histamine liberator: Folate does not trigger histamine release from mast cells or basophils.
Not histamine-rich: Unlike fermented foods, aged meats, or certain vegetables, folate itself does not contain significant amounts of histamine 3, 4.
Not a DAO inhibitor: Unlike alcohol and certain medications, folate does not inhibit diamine oxidase, the main enzyme responsible for breaking down ingested histamine 4.
Folate Sources for Histamine-Sensitive Individuals
When selecting folate sources for a low-histamine diet, consider:
Fresh leafy greens: Spinach, kale, and other fresh (not wilted) leafy vegetables are good low-histamine sources of folate 1.
Fresh legumes: Recently harvested legumes like lentils and beans (properly prepared) provide folate without high histamine content 1.
Supplements: Folic acid supplements or folinic acid can be used when dietary intake is insufficient 2.
Fresh nuts: Freshly opened nuts can provide folate while maintaining low histamine levels 1.
Important Considerations
Food freshness: Even low-histamine foods can develop histamine if stored improperly or for too long. Always choose fresh foods and consume them promptly 4.
Individual sensitivity: Some people with severe histamine intolerance may react differently to various folate sources, so monitoring personal responses is important.
Medication interactions: Some medications like antacids and H2 receptor antagonists can reduce folate absorption, which might be relevant for those managing both histamine intolerance and folate needs 5.
B vitamin interdependence: Folate works closely with other B vitamins, particularly B12. When supplementing with folate, consider B12 status as well, as they have functional interdependence 1.
Clinical Applications
For individuals with histamine intolerance requiring folate supplementation:
- Start with low doses of folic acid (0.4 mg daily) for general supplementation 2.
- Consider folinic acid forms for those with genetic polymorphisms affecting folate metabolism 2.
- Monitor for any individual reactions, as sensitivities can vary among people with histamine intolerance.
In conclusion, folate is a low-histamine nutrient that can be safely included in a low-histamine diet, either through carefully selected fresh foods or appropriate supplements.