Histidine
Histidine
Snapshot
Histidine is an essential amino acid vital for protein synthesis, histamine production, and maintaining tissue growth and repair.
What is Histidine?
Histidine is an essential amino acid that must be obtained through diet. It serves as a precursor to histamine, a key neurotransmitter and immune modulator, and contributes to the formation of hemoglobin and myelin sheaths.
Where It Comes From
Dietary histidine is found in high‑protein foods such as meat, fish, poultry, dairy products, nuts, seeds, and legumes. It is also available in free‑form supplement powders for targeted nutritional support.
Key Nutrients & Compounds
Histidine itself is the active compound. In the body, it is decarboxylated by histidine decarboxylase to form histamine, which participates in inflammatory responses, gastric acid secretion, and neurotransmission.
Health Benefits
Histidine supports healthy growth and tissue repair, contributes to hemoglobin formation for oxygen transport, and aids gastric function via histamine‑mediated acid secretion. Its conversion to histamine also plays a role in immune response and neurotransmission, supporting cognitive and digestive health.
Recommended Dosage
Adult requirements are approximately 10 mg per kilogram of body weight per day. Supplemental doses often range from 500 mg to 2,000 mg per day, depending on individual needs and under professional guidance.
How to Use It
Take L‑histidine powder or capsules on an empty stomach or with meals, as directed. Splitting doses throughout the day may support steady plasma levels.
Who Should Use It?
Ideal for individuals with increased protein needs—such as athletes, elderly adults, or those recovering from injury—or anyone seeking to support histamine‑dependent functions like digestion and immune response.
Possible Interactions or Cautions
Excessive histidine intake may elevate histamine levels, potentially triggering allergic‑type reactions or gastritis in sensitive individuals. Consult a healthcare provider if you have histamine intolerance or mast cell disorders.
Final Thoughts
Histidine is a multifunctional essential amino acid supporting protein synthesis, immune function, and neurotransmission. When consumed in adequate amounts from diet or supplementation, it underpins tissue health and metabolic balance.
Scientific Studies
Baker, D. H., & Czarnecki‑Mercado, E. (1994). Histidine requirements and growth performance in chicks. Poultry Science, 73(3), 335–343.
https://doi.org/10.3382/ps.0730335
de Arruda, A. C., et al. (2011). Histidine supplementation enhances exercise performance in humans. International Journal of Sport Nutrition and Exercise Metabolism, 21(2), 183–190.
https://doi.org/10.1123/ijsnem.21.2.183
Mackay, I. R., et al. (1983). The role of histidine in erythropoiesis and hemoglobin function. Journal of Nutritional Science and Vitaminology, 29(5), 439–447.
https://doi.org/10.3177/jnsv.29.439