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Lately, I’ve been diving into the less obvious causes of anxiety and insomnia—the kind of things that don’t show up on standard tests, yet quietly linger beneath the surface. If you’ve ever felt like your body is “overreacting” to everything, you’re not alone. I stumbled across a fascinating episode of the Well with Arielle Lorre podcast featuring integrative dietitian Michelle Shapiro, and it absolutely confirmed some things I’ve been intuitively feeling (and Googling at 2 a.m.).
The episode, “Is Histamine Causing Your Unexplained Symptoms?”, felt like peeling back a layer I didn’t even know was there. We’re not just talking about seasonal allergies or hives—this is about how histamine might be showing up as racing thoughts, wired-but-tired energy, bloating, or that tight feeling in your chest that sneaks in around bedtime.
Wait, Histamine… Like in Allergies?
Exactly. But here’s the twist: histamine is also a neurotransmitter, meaning it has a direct line to your brain and nervous system. It plays a role in digestion, hormone regulation, sleep-wake cycles, and yes, anxiety. And for some of us, especially women, histamine spikes during certain phases of the menstrual cycle, making PMS feel even more intense.
If you’ve ever felt anxious, itchy, bloated, and sleepless all at once—you might be dealing with something called histamine intolerance or even Mast Cell Activation Syndrome (MCAS). I know, it sounds intense. But it’s more common than you think.
So What Can Help?
Michelle shared some incredibly helpful tools in this episode. These are the supplements that came up again and again in my own research and that I’ve personally started exploring:
- Vitamin C – A natural antihistamine that also supports your adrenals and immunity.
(Look for a gentle, buffered form like liposomal Vitamin C.) - Quercetin – A powerful flavonoid that helps stabilize mast cells and reduce histamine release.
(Best taken with bromelain for absorption.) - DAO Enzyme – The enzyme your body uses to break down histamine from food.
(Take before meals if you’re sensitive to histamine-rich foods like wine, avocado, or leftovers.) - Magnesium Glycinate – The calm-down mineral. Supports sleep, soothes the nervous system, and helps with PMS symptoms.
(Avoid oxide; glycinate is easier on the stomach and great for nighttime.) - Targeted Probiotics – Not all probiotics are equal—some strains actually produce histamine. Look for ones like Lactobacillus rhamnosus GG or Bifidobacterium infantis.
**Always check with a healthcare provider before starting any new supplements—especially if you’re taking medications or have a complex health picture**
Lifestyle Shifts That Support Healing
Lifestyle Practices That Calm the Fire: Supplements are amazing tools, but they work best when paired with supportive habits:
Support your sleep rituals – Dim lights, screen breaks, lavender oil, and no late-night snacking (histamine spikes at night!).
Try a low-histamine week – Reduce fermented foods, wine, smoked meats, and leftovers to see if you notice a shift.
Simplify your nervous system – Yoga nidra, a walk in the sun, or a magnesium bath can go a long way.
This episode felt very informative. If anxiety, bloating, skin issues, or sleepless nights have you feeling stuck, this might be a missing puzzle piece worth exploring. Listen to the full episode here: Is Histamine Causing Your Unexplained Symptoms? To receive my Weekly Newsletter (The Friday Brief) you can sign up here
