Histamine Intolerance, Mast Cell Activation and PMDD
by Camilla Brinkworth, Naturopath, PMDD Specialist & Founder of PMDD Naturopath and Camilla Clare Holistic Health
Over the past few years, I’ve noticed a growing theme in my clinical work with PMDD clients — histamine sensitivity. Many women who experience intense premenstrual mood swings, anxiety, or headaches also report reactions to foods such as wine, fermented products, aged cheeses, or even avocado and spinach. For some, these reactions worsen significantly during the luteal phase.
This connection isn’t coincidental. Emerging research suggests that histamine intolerance and mast cell activation may play an important role in PMDD, amplifying inflammation, anxiety, and hormonal sensitivity. Understanding how histamine works — and how to calm it — can be a game-changer in your healing journey.
What Is Histamine Intolerance?
Histamine is a natural compound the body produces as part of the immune response. It’s stored mainly in mast cells, which release histamine during allergic reactions, stress, or inflammation. It also plays roles in digestion, sleep-wake cycles, and hormone regulation.
Histamine becomes a problem when the body can’t break it down efficiently. Normally, enzymes like DAO (diamine oxidase) and HNMT (histamine N-methyltransferase) keep histamine levels in check. When these enzymes are depleted — through nutrient deficiencies, gut dysbiosis, or chronic inflammation — histamine can build up, leading to symptoms such as:
Headaches or migraines
Anxiety, heart palpitations, or panic-like feelings
Nasal congestion or flushing
Bloating or digestive upset
Insomnia or restlessness (especially in the luteal phase)
I’ve seen clients describe their histamine reactions as “being allergic to my own hormones,” and in many ways, that’s not far from the truth.
The Role of Oestrogen in Histamine Release
Oestrogen and histamine share a close — and complicated — relationship. Oestrogen stimulates mast cells to release histamine, and histamine in turn triggers the ovaries to produce more oestrogen. This creates a feedback loop that can lead to heightened reactivity, particularly in the luteal phase when hormone fluctuations are at their peak.
This may help explain why some women feel “wired but tired” before their period, or why anxiety, irritability, and sleep issues intensify mid-cycle or premenstrually. Elevated histamine increases inflammation in the brain and nervous system, worsening PMDD-related mood symptoms.
In contrast, progesterone — the calming hormone — stabilises mast cells and reduces histamine activity. When progesterone drops before menstruation, histamine sensitivity often spikes, adding fuel to the PMDD fire.
Nutrients That Support Histamine Balance
Managing histamine intolerance isn’t about eliminating all high-histamine foods forever — it’s about supporting the body’s capacity to process histamine and calm the inflammatory response.
Key nutrients that help include:
Vitamin C: A natural antihistamine that stabilises mast cells and supports DAO enzyme activity. I often recommend powder or liposomal forms for therapeutic use.
Quercetin: A plant compound found in apples, onions, and capers that reduces mast cell activation. It works beautifully alongside vitamin C.
Vitamin B6: Essential for DAO enzyme production — and particularly important for women with PMDD, who often have increased B6 requirements.
Magnesium: Helps reduce stress-induced histamine release and supports nervous system regulation.
Omega-3s (Ahiflower® oil): Reduce systemic inflammation and support cell membrane stability.
When these nutrients are optimised, many women notice a reduction in histamine-driven symptoms such as anxiety, insomnia, and PMS-like tension.
Low-Histamine Diet and Lifestyle Strategies
For women with significant histamine sensitivity, following a low-histamine diet for a few weeks can provide relief while deeper root causes are addressed.
This means temporarily reducing foods that are naturally high in histamine or that trigger its release, including:
Fermented foods (sauerkraut, kombucha, soy sauce)
Vinegar and wine
Smoked or aged foods
Tomatoes, spinach, eggplant, avocado
Leftovers stored for several days
Instead, focus on fresh, whole foods:
Cooked vegetables, rice, and quinoa
Fresh fruits like pears, apples, and blueberries
Freshly cooked legumes and plant proteins
Ahiflower® oil, olive oil, and flaxseeds for healthy fats
Lifestyle factors also matter — stress, lack of sleep, and alcohol all increase mast cell activity and histamine release. (You can read more about alcohol’s impact on PMDD here.) Gentle practices such as yoga, breathwork, or evening relaxation rituals can help regulate both histamine and hormones.
Treating the Root Cause
Naturopathy always aims to identify why imbalances occur, not just manage symptoms. Histamine intolerance and mast cell activation are often downstream effects of deeper issues such as:
Gut dysbiosis or intestinal permeability (“leaky gut”)
Nutrient depletion (especially B6, magnesium, and zinc)
Chronic stress or trauma-related nervous system dysregulation
Environmental triggers (mould, toxins, or allergens)
Addressing these root causes not only reduces histamine load but also supports overall hormone balance and nervous system stability — two key pillars in PMDD recovery.
Final Thoughts
Histamine intolerance and PMDD share more overlap than many people realise. Both involve inflammatory pathways, neurotransmitter imbalances, and nervous system hypersensitivity. The good news is that by supporting gut health, nutrient status, and nervous system regulation, histamine sensitivity can improve dramatically — often easing the emotional and physical intensity of the premenstrual phase.
If you suspect histamine may be contributing to your PMDD, I offer consultations that combine functional testing, personalised nutrition, and emotional healing to help you find the underlying causes of your symptoms and restore true balance.
Author Bio
Camilla Brinkworth is a naturopath, nutritionist, and Family Constellations facilitator specialising in PMDD and women’s hormonal health. Having personally healed from PMDD, she now supports women worldwide through her clinics — PMDD Naturopath and Camilla Clare Holistic Health — combining natural medicine, trauma-informed care, and plant-based nutrition.