Last updated: August 24, 2021

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If you would like to know more about the amino acid L-histidine and its effects, then you have come to the right place. Here you will learn everything you need to know about L-histidine so that you can decide whether taking L-histidine is worthwhile for you or not.

All information is from scientific sources and therefore you can learn a lot about this amino acid. You will learn everything about the effect, the intake and the natural occurrence of L-histidine. We are therefore pleased that you have found our large L-histidine test 09/21.




Summary

  • L-histidine is an important amino acid that the body can produce itself in small quantities. L-histidine can also be referred to simply as histidine.
  • You can take L-histidine as capsules or tablets, both forms are tasteless. You can decide for yourself which of the two forms is more convenient for you to take.
  • For adults, histidine is not a vital ingredient, but for children and people with conical kidney failure, L-histidine is very important and it should definitely be considered whether, in addition to L-histidine in food, L-histidine in the form of tablets or powder should also be taken as a supplement.

The Best L-Histidine: Our Picks

Guide: Questions you should ask yourself before buying L-histidine

In order to provide you with all the relevant information you should know about L-histidine, we have summarised it for you here. All information is scientifically up-to-date and thoroughly researched.

What is L-Histidine?

The amino acid L-histidine is only of limited importance for our body. The body can produce this amino acid itself in small quantities, but the additional intake through food is very important. It is especially important for children to take it in order to promote proper development.(1)

L-histidine belongs to the group of amino acids. L-histidine was discovered in the late nineteenth century by the scientists Kossel and Hedin. (2)

L-histidine plays an important role in the formation of red and white blood cells and ensures that the transport of oxygen in your body functions properly. It also regulates the pH value of the circulating blood. This stimulation of the blood cells also strengthens the immune system. (3)

Not only is the formation of blood cells stimulated, but blood pressure can also be lowered, as researcher Tuttle found in a 2012 study.(4)

L-histidine can also be used in the treatment of chronic kidney failure, because the additional histidine in the blood reduces the susceptibility to inflammation and thus also the risk of suffering from kidney failure. This treatment method has been particularly successful with older people. (5)

L-Histidin-0

L-histidine stimulates not only the formation of red blood cells, but also of white blood cells.
(Image source: 123rf.com/ Decade3d )

What are the symptoms of L-histidine deficiency?

The L-histidine level or level in the body can be measured in the blood or in the joint fluids. Symptoms of histidine deficiency include joint pain and joint stiffness.

In the case of a deficiency, open wounds can also heal very badly and the intake of histidine supports wound healing. (6)

L-Histidin-1

One of the symptoms of L-histidine is a high level of pain in the joints.
(Image source: Pixabay.com/ Milius007)

What is the daily requirement of L-histidine?

The recommended daily requirement of L-histidine for adults is 8 to 12 milligrams per kilogram. Young children should consume up to 25 milligrams of L-histidine. L-histidine can mainly be taken in through food and this usually covers the daily requirement. (7)

In the case of stress and diseases such as conical renal insufficiency, the need for L-histidine can be greater than in a healthy body (8)

When and for whom is L-histidine useful?

L-histidine helps above all in wound healing and against joint pain.

L-histidine can help reduce pain and inflammation in the body.

In wound healing, L-histidine produces the tissue hormone histamine in the body, which stimulates the healing of wounds and can inhibit inflammation. (9)

L-histidine can be taken to additionally strengthen the immune system, as the production of blood cells is stimulated by the intake. People suffering from zinc deficiency can also take histidine to speed up the absorption of zinc by the body. (10)

Can children also take L-histidine supplement?

In small children and infants, the body's own production of L-histidine is not possible, so this amino acid must be taken through the diet. The amino acid promotes healthy and age-appropriate development. (11)

If too little L-histidine is taken in through the diet, it is also possible to give children histidine in pure form, i.e. in tablets or powder. However, the recommended daily amount should not be exceeded and it is advisable to consult a specialist before administering it.

What are the side effects of taking L-histidine?

You should take L-histidine on an empty stomach, as this is when the effect that can be obtained is greatest. There are no known side effects when an adult takes up to four grams of histidine daily.

With a high intake of L-histidine, the body may show the first symptoms of increased histidine production and this is mainly expressed by an increase in intestinal activity, a drastic reduction in blood pressure and an increased tendency to inflammation. (12)

To be on the safe side, you should consult your family doctor or an expert before taking histidine to determine the daily amount and requirements and to clarify all important questions.

What alternatives are there to L-histidine?

As an alternative to pure L-histidine, you can buy L-histidine in combination with zinc. The L-histidine ensures that the zinc is better absorbed in the body and thus the effect of zinc is increased. This was confirmed by scientists Tejwani and Hanissani in a study conducted in 1990.

Decision: What types of L-histidine are there and which one is right for you?

What distinguishes L-histidine in powder form and what are its advantages and disadvantages?

L-histidine in powder form is easier for the body to absorb and process. In contrast to pre-dosed tablets, powder is much more difficult to dose. Before taking it, it is therefore advisable to read the instructions for use carefully to find out the exact dosage, as this can be different for each manufacturer.

When taking the powder, you must first dissolve it in some water, as taking the pure powder can be very unpleasant.

Advantages
  • Easy to absorb or process by the body
  • Easy to take for children and seniors
Disadvantages
  • Difficult dosage
  • Must be dissolved in water

L-Histidin-2

You can also buy L-histidine in powder form. The dosage is a little more complicated than with tablets
(Image source: Pixabay.com/ Karolina Grabowska)

What are the advantages and disadvantages of L-histidine tablets?

Because the tablets are already pre-made, dosing is very easy. Taking the tablets, on the other hand, can be a little more difficult, depending on the size of the tablets. Especially for children and seniors, it can be difficult to take larger tablets.

You can buy tablets in large stock packs and thus have a supply that can last for several months.

Advantages
  • Easy dosage
  • Large supply can last for several months
Disadvantages
  • A little more difficult to take, especially for children and seniors

Buying criteria: You can use these factors to compare and evaluate L-histidine

Here are some points that you can use to find the most suitable L-histidine product for you on the market. With the help of the criteria, you can compare and evaluate individual products.

The individual criteria for comparing L-histidine products are:

Ingredients

When buying an L-histidine preparation, you can make sure that the product is free of preservatives, colourings or similar. The product should also be tested again by an external laboratory to rule out the presence of moulds etc. in the product.

Shelf life

As with medicines, you should always pay attention to the expiry date of food supplements, including L-histidine in tablet or powder form. If the product has already expired, it is better not to take it.

Suitable for vegans

With L-histidine in vegan form, you can be sure that no additional animal products are present. With L-Histidine products that are not labelled as vegan, you cannot be 100% sure that there are no animal substances in the tablets or powder.

Especially with pure L-histidine, look out for the vegan label, as histine is derived from proteins and the manufacturers of such concentrates can also obtain it from animal products and not only from plant products.

Size of the tablets

There are different sizes of L-histidine tablets, so if they are for children, make sure that they are not too big, which could make them uncomfortable to take. If children are taking L-histidine, it is recommended to give L-histidine in powder form instead of tablets.

L-Histidin-3

L-histidine in tablet form is very popular alongside the powder form. Especially for children, this form of L-histidine is advisable
(Image source: Pixabay.com/ Steve Buissinne)

Dosage

Dosage is very important, as the daily amount should not be exceeded. For L-histamine tablets and powder, always read the package leaflet to find the perfect daily dosage. Depending on the manufacturer, the amount of L-histidine contained in tablets, for example, may differ.

Trivia: Interesting facts about L-histidine

In this section we list the foods in which L-histidine occurs naturally and the amount of L-histidine in each food.

In which foods does L-histidine tablets occur naturally?

Histidine is mainly found in very protein-rich foods, such as particularly young plants or in meat or fish.

Foods with a lot of protein are:

  • Pork
  • Chicken eggs
  • Tuna fish
  • Cow's milk
  • Unpolished rice
  • Lentils (13)

L-Histidin-4

Salmon, along with tuna, is an important supplier of L-histidine.
(Image source: Pixabay.com/ Shutterbug75)

Here we have more foods and their share of proteins and histidine:

Food Histidine Percentage Protein Percentage
100 g raw beef 678 mg 21.25 g
100 g chicken breast 791 mg 21.23 g
100 g raw salmon 549 mg 20.42 g
100 g walnuts 391 mg 15.23 g
100 g dried soybeans 1097 mg 36.49 g
100 g dried peas 597 mg 24.55 g

(14)

Picture source: Marchanka/ 123rf.com

References (14)

1. H.K. Biesalski, P Grimm (1999). Taschenatlas der Ernährung. Stuttgart.
Source

2. H.B. Vickery, C.S (1928). Leavenworth. On the separation of histidine and arginine IV. The preparation of histidine. 627–35.
Source

3. A. Kessler, A. Raja (2019). Biochemistry, Histidine.
Source

4. K.R. Tuttle, et al. (2012); Dietary amino acids and blood pressure: A cohort study of patients with cardiovascular disease.
Source

5. Makoto Watanabe, et al. (2008); American Journal of Clinical Nutrition; Consequences of low plasma histidine in chronic kidney disease patients: associations with inflammation, oxidative stress, and mortality. Vol. 87. No. 6, S. 1860-1866.
Source

6. Histidin – wichtig für das Blut und das Immunsystem (2018).
Source

7. M. Walker-Simmons, D. E. (1977). Atkinson. Functional capacities and the adenylate energy charge in Escherichia coli under conditions of nutritional stress. 676–83.
Source

8. M. Walker-Simmons, D. E. (1977). Atkinson. Functional capacities and the adenylate energy charge in Escherichia coli under conditions of nutritional stress. 676–83.
Source

9. A. Herrero, J. Imperial. (2019) Nitrogen Assimilation in Bacteria.
Source

10. Histidin – wichtig für das Blut und das Immunsystem.
Source

11. N.V.Bhagavan. (2002) Protein and Amino Acid Metabolism.
Source

12. R. Jontofshon, V. Heinze, et al. Histidine and Iron Supplementation in Dialysis and Pre-dialysis Patients. S. 391-397.
Source

13. Histidin – Aminosäure für Blutbildung und Wachstum
Source

14. Histidin – wichtig für das Blut und das Immunsystem
Source

Why you can trust me?

Wissenschaftlicher Review 1
H.K. Biesalski, P Grimm (1999). Taschenatlas der Ernährung. Stuttgart.
Go to source
Wissenschaftliche Riview 2
H.B. Vickery, C.S (1928). Leavenworth. On the separation of histidine and arginine IV. The preparation of histidine. 627–35.
Go to source
Wissenschaftlicher Reiview 3
A. Kessler, A. Raja (2019). Biochemistry, Histidine.
Go to source
Wissenschaftliche Riview 4
K.R. Tuttle, et al. (2012); Dietary amino acids and blood pressure: A cohort study of patients with cardiovascular disease.
Go to source
Wissenschaftliche Riview 5
Makoto Watanabe, et al. (2008); American Journal of Clinical Nutrition; Consequences of low plasma histidine in chronic kidney disease patients: associations with inflammation, oxidative stress, and mortality. Vol. 87. No. 6, S. 1860-1866.
Go to source
Wissenschaftlicher Artikel 6
Histidin – wichtig für das Blut und das Immunsystem (2018).
Go to source
Wissenschaftliche Riview 7
M. Walker-Simmons, D. E. (1977). Atkinson. Functional capacities and the adenylate energy charge in Escherichia coli under conditions of nutritional stress. 676–83.
Go to source
Wissenschaftliche Riview 8
M. Walker-Simmons, D. E. (1977). Atkinson. Functional capacities and the adenylate energy charge in Escherichia coli under conditions of nutritional stress. 676–83.
Go to source
Wissenschaftliche Riview 9
A. Herrero, J. Imperial. (2019) Nitrogen Assimilation in Bacteria.
Go to source
Wissenschaftlicher Artikel 10
Histidin – wichtig für das Blut und das Immunsystem.
Go to source
Wissenschaftliche Riview 11
N.V.Bhagavan. (2002) Protein and Amino Acid Metabolism.
Go to source
Wissenschaftliche Riview 12
R. Jontofshon, V. Heinze, et al. Histidine and Iron Supplementation in Dialysis and Pre-dialysis Patients. S. 391-397.
Go to source
Wissenscahftlicher Artikel 13
Histidin – Aminosäure für Blutbildung und Wachstum
Go to source
Wissenschaftlicher Artikel 14
Histidin – wichtig für das Blut und das Immunsystem
Go to source
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