Step 5: Add Effective Supplements
(Please note, the information in this chapter regarding supplements was current as at September 2015. Manufacturers change the ingredients in their products from time to time so it is always wise to re-check ingredient listings, which sometimes may require contacting the manufacturer, before taking any supplements.)
Do I need to take nutritional supplements?
The answer to this varies from person to person. You may need to take supplements initially to help promote healing in your body. Once significant healing has taken place then you will probably be able to reduce the number and amount of supplements you take. Or, if your intolerance is not too severe then simply putting into place the actions outlined in Step One to Four of this book may be enough to keep you largely symptom free and able to eat a significant number of different foods.
Most people in modern westernised societies are mineral deficient due to a high intake of processed foods and sugar. In addition, the soil in most parts of the world now contains far fewer minerals than it did in the past meaning that the plants grown in that soil absorb, and consequently contain, low levels of minerals. Anyone with digestive health issues, which is likely to be all of us with food and chemical intolerances, will probably poorly absorb nutrients from the food they are eating and have lower levels of the vitamins produced by the gut such as vitamin K and B vitamins. This means that most of you reading this book are likely to have low levels of many vitamins and minerals even without considering the fact that your diet is very limited.
My experience of supplements has been a long, costly one of trial and often painful error. I have arrived at the point now where I believe it is best for me to focus on self-care treatments such as rest, exercise and enjoyment. I take the core supplements listed below but not much beyond that as I have experienced numerous severe adverse reactions to supplements. I also carry round some mother-guilt from having given my children supplements which I thought would be helpful, only to have them react to them with pain and discomfort. Supplements can be very helpful, but definitely proceed with caution when it comes to taking them. Below are some points to consider before taking any nutritional supplements.
Choose Supplements Carefully
Many vitamin/mineral supplements contain flavourings, colourings or other chemicals you may react to and some trace ingredients are not listed so you may have to contact the manufacturer to find out exactly every ingredient that is in a product. Colourings and flavourings are fairly obvious additives to avoid, but others may not be so clear. Magnesium stearate seems to be a problem for me. It is a filler/flow agent that can be contaminated with pesticides and xenoestrogens and may have a detrimental effect on your immune and digestive systems. Another filler to be aware of is coconut derived MCT oil which is often listed as ‘triglicerides’. Cellulose capsules are made from plant material so it is best to buy liquid supplements, or pour the contents of the capsule onto food or into water and discard the capsule. Sometimes cellulose is a filler as well though. Ingredients with ‘citrate’ at the end are usually corn based.
Supplements that contain multiple nutrients are also often problematic as there are often one or two things in the mix which may cause issues. Beware of boron. It is often found in calcium, vitamin D and multi-mineral supplements (pears and apples are also high in boron). Boron causes excretion of vitamin B2 and may inhibit detoxification. I find that it is best to opt for single nutrient supplements with no or few fillers and definitely no flavourings or colourings. Vegetable capsules are a better option than tablets. Capsules generally have fewer additives and it is also easier to open the capsule for smaller doses.
Another thing to be aware of is that nutritional supplements are usually highly concentrated so while the physical amount of a problematic substance may be very small, it is likely to have a magnified impact. Some of my most severe reactions have been to very small amounts of nutritional supplements.
Things To Avoid For Specific Chemical Intolerances
General
Chromium: excess chromium can cause your body to excrete sulphate through the kidneys rather than utilising it in your body. It is critical that those of us with chemical intolerances absorb and retain all the sulphate we can
Histamine Intolerance – if you have a histamine intolerance it is recommended that you avoid the following supplements because they are histamine liberators:
Folic acid
Iodine, potassium iodide, potassium iodate
Sulphur intolerance
If you have a sulphur intolerance the following things may cause issues for you:
Maltodextrin (often in enzymes and probiotics)
Herbal tinctures: most herbal tinctures are made using a corn based alcohol
Gelatin capsules: the processing of gelatin usually includes sulphites
ALA (Alpha Lipoic Acid): this is commonly used for chelation purposes to cleanse your body of heavy metals. If you are sulphur-sensitive, you may only tolerate small amounts of ALA, so start low just in case.
Bromelain and papain (use enzymes derived from animals instead of these)
Chlorella
Cysteine
Methionine (converts down into cysteine)
Dairy source acidophilus
DMSO
Extracts of high sulphur foods
Glutathione
NAC
MSM
Turmeric
Glutamate Intolerance
If you have a glutamate intolerance the following things may cause issues for you:
Glutamine (glutamic acid): converts to glutamate in your brain. This is mainly prescribed to heal intestinal damage. I tried it and had a severe reaction.
Algae/seaweed based supplements
Anything that contains corn or soy or ingredients derived from corn and soy
You May Get Worse While Getting Better
Be aware before you begin that sometimes taking supplements that help can initially provoke symptoms of chemical/food intolerance. This can make it difficult to know whether something is helping or just causing a reaction. The only way to really tell if this is the case, is time. I found that with myself and my children when a supplement caused our food intolerance symptoms to become worse that it would take about 2-3 weeks to hit a turning point where the reaction symptoms would begin to go away. Usually you can also see some difference i.e. there might be some positive responses as well as negative ones or the reaction symptoms might be slightly different to normal.
Go Slow
We all want to get better quickly, but unfortunately when you are dealing with chemical intolerances, especially if you are particularly sensitive like myself and my children, you have to proceed very slowly with a recovery plan. Start with very small doses of one supplement and only increase it when it does not appear to cause any negative symptoms. Increase it slowly. Only introduce another supplement once you have achieved a moderate to full dose of the previous one and/or you have worked out what dose is right for you. Establish one supplement at a time. This gives your body time to adjust, and enables you to see clearly the effect each supplement is having.
This is a long slow process. It can be frustratingly slow at times especially in the beginning, but I believe this is the best way to get long lasting results. It also saves you money sometimes as you can clearly see if a particular supplement is right for you or not, or whether you need to any further supplements at all. We are all different. For some of you just increasing your sulphate intake may be enough to reduce your symptoms to a level you are comfortable with. For others, you may find two or three of the core supplements are enough, or that taking all of the supplements listed gives you the best result.
More Is Not Necessarily Better
With some supplements a little is helpful, but more may not give any better results than a smaller dose, or may even be harmful. When I outline the specific supplements below I note whether excessive amounts may have a negative effect. For some supplements, such as probiotics and enzymes in particular, it is matter of trial and error to find your personal equilibrium i.e. how much gives you the maximum benefit before more than that does not give any further improvements or starts to give you adverse results.
I have begun this list of supplements with four core supplements. I call these core supplements because they will assist with all the intolerances covered in this book: histamine, sulphur, glutamate and salicylate sensitivity. They are also the most commonly recommended, and the ones that significant numbers of people have found helpful.
The Core Supplements:
Sulphate (including zinc and magnesium)
Probiotics
Vitamin D
Digestive Enzymes
Core Supplement 1: Sulphate, Magnesium and Zinc
Sulphate
It is thought that most phenol, chemical and sulphur intolerance is caused by a poorly functioning sulphation detoxification pathway. This pathway involves the enzyme Phenol Sulphur-tranferase (PST) combining with sulphate to transport chemical compounds out of your body. PST detoxifies leftover hormones and a wide variety of toxic molecules, such as phenols and amines that are produced in the body and in the gut by bacteria, yeast, and other fungi, as well as food dyes and chemicals. The primary reason this sulphation process does not work efficiently is usually because a person has low or no ability to convert compounds to sulphate and consequently has very low blood levels of sulphate and insufficient sulphate to effectively process phenolic compounds. Poor sulphation can also be caused by low levels of the PST enzyme. One way to correct this is to provide the body with more sulphate. PST enzymes need sulphur to be formed and they need sulphate to bind to toxic substances to solubilise them so that the kidneys can remove them. Sulphates are also anti-histamines, and are needed to maintain the integrity of the gut wall, and for the release of pepsin, stomach acid and digestive enzymes.
The reasons I start with a sulphate supplement are:
1. It helps detoxify your body
2. If it helps then it is a good indication that your chemical intolerance symptoms are caused by this fault in your detoxification pathways and it is nice to have some idea of what causes the problem.
3. It is the cheapest supplement and may be all that you need
The easiest and most inexpensive way to take sulphate is to use magnesium sulphate in the form of Epsom salts. You can buy Epsom salts at most supermarkets and chemists. You take this form of sulphate via the skin (transdermally) by adding the Epsom salts to a bath or footbath, or by putting a solution of them on your skin. I had tried having Epsom salts footbaths in the past, but always had reaction symptoms afterwards and so I thought that I reacted to them and avoided exposing myself to any more. I then read that it is common to have a reaction at first so I started putting a solution on my skin instead. I began with one drop per day of a solution of one tablespoon water to one teaspoon Epsom salts. I did have minor reaction symptoms again, but this time I persisted and began to slowly increase the dose by one drop each day or two. After a while I noticed that I had a small flush of symptoms soon after I put the Epsom salt solution on my skin and then the symptoms would fade with no further problems. When I got to a moderate sized dose I began to have very little reaction at all.
I started off taking magnesium sulphate in the form of Epsom salts. However, as I started increasing the dose I found that I was feeling hot and flushed quite a lot. Someone told me that magnesium can have a heating effect on the body. To see if this was what was causing the problem I started using zinc sulphate instead. The feelings of being hot and flushed stopped as soon as I swapped to the zinc sulphate. Most people are fine with the magnesium sulphate, but be aware that it may cause some issues, and if it does you may want to try another form of sulphate. However, I am also wary of taking too much zinc because it can lead to the creation of more histamine (see the section on zinc below). I now take a balance of transdermal doses of zinc sulphate and magnesium sulphate.
Taking sulphate in the form of magnesium sulphate and zinc sulphate also provides you with two other beneficial minerals without having to take extra supplements. Additionally, it provides them in a readily absorbed, non-additive form reducing the risk of reaction to the encapsulating aids used in tablets and capsules. People with digestive health issues usually do not absorb magnesium well from their digestive system. Magnesium and zinc (along with selenium) may help protect glutamate receptors from excessive absorption.
Magnesium
Magnesium is the most important mineral in the human body because it is a co-factor for more than 300 enzymes. It activates the sulphation detoxification enzyme phenol-sulphotransferase. Your body requires adequate levels of magnesium for digestion, detoxification and to help regulate bowel movements. Excess magnesium is not particularly harmful and you know when you are consuming excessive amounts because it will make you pass frequent, loose stools (taking magnesium is a good way to help clear constipation).
When you are stressed your body uses more magnesium and if you are deficient in magnesium it will magnify stress reactions. Lack of magnesium can also cause disturbed sleep. Magnesium is required for muscle relaxation which is why signs of deficiency include muscle cramps and facial muscle tics and twitching. Taking magnesium before bed often helps promote good sleep.
Zinc
Zinc is needed for optimum immune function and is involved in wound healing and protein synthesis. Zinc is needed to produce hydrochloric acid (HCL) in your stomach. Zinc must be ingested on a daily basis as your body has no capacity to store it. Be aware that your zinc and copper levels need to be balanced for optimal health. High zinc intake can lead to copper deficiency. If you take a zinc supplement then I would advise you to get your zinc and copper levels checked regularly to ensure the correct balance is maintained. Also, taking too much zinc may cause your body to start converting the amino acid histidine into histamine.
How to Take Magnesium and Zinc Sulphate
For magnesium sulphate I make up a solution of 1 tablespoon Epsom salts to 3 tablespoons filtered water and store it in a glass dropper bottle. I put drops of this solution onto areas of our body where the skin is thin or absorbent such as feet, shins and forearms and then lightly rub it in. You can also mix this Epsom salts solution with a cream or mix Epsom salts into a lotion. Alternatively, add some Epsom Salts to a footbath or bath.
Use the zinc sulphate that comes in an ionic liquid form. Zinc sulphate can be taken internally, but I apply this transdermally on the skin also. The reason for this is that people with chemical intolerances often have gut damage or dysfunction and do not absorb nutrients well when they are ingested orally.
There is a multitude of scientific evidence demonstrating that consuming probiotic (good) bacteria is significantly beneficial for our overall health and for our immune and digestive systems in particular. There is also considerable scientific evidence demonstrating that taking high dose probiotic supplements can help reduce the intensity of allergies and food and chemical intolerances. In general, probiotic bacteria produce enzymes, amino acids and vitamins. Taking quality probiotic and enzyme supplements can increase the amount of nutrition that you get from food thus reducing the need for other nutrient supplements. Probiotic bacteria clean your intestinal walls, re-establish the balance of intestinal flora and disable harmful organisms without side effects and without causing resistant bacteria to develop. Pathogenic (bad) bacteria, yeast and fungi in your gut produce toxins which put an extra strain on your already low functioning detoxification systems. Increasing the levels of probiotic bacteria in your body helps to reduce the amount and activity of these toxin producing microbes.
Prescriptive strength Lactobacillus and Bifidobacterium have been shown to improve gut-barrier function by increasing tight-junction regulation and reducing inflammation. According to the Salicylate Sensitivity website, research indicates that the probiotic bacteria in our digestive systems play a role in producing sulphate which is needed to detoxify salicylates and other chemicals. Moreover, bacterial imbalance in your digestive system can lead to nutrient deficiencies that can trigger or intensify chemical sensitivities. However, there are some things to be aware of before you start taking a probiotic supplement.
Amines/Histamine
Most probiotic supplements are produced by fermentation and contain amines/histamine. However, some probiotic strains are less problematic than others (see the section below titled Take the Right Strains to find out which). I have a histamine intolerance, but do seem to be able to take certain probiotic supplements without experiencing significant reactionary symptoms. I find the benefits of taking probiotics daily far outweigh any slight reaction to the amines.
Beware of additives and fillers
Many probiotics contain maltodextrin which usually contains glutamates and is made from wheat or corn (often genetically modified corn). Probiotic supplements may also contain other corn based free-flow agents not listed as an ingredient. Look for a product that specifically states it is free of corn and wheat. Be aware that some trace additives are not mentioned in the ingredients listing because companies are not required to list ingredients if they are below a certain percentage. However, the small amount may be enough to cause a reaction for us super-responders. If you are extremely sensitive, then it is best to contact the manufacturer to find out everything that is in the product.
Take enough, but start with a very low dose
Just eating yogurt on a daily basis will not provide enough probiotic bacteria to make much of an impact (yogurt also contains only the strains of probiotic bacteria that are potentially inflammatory). For prevention and maintenance take ten to fifteen billion CFU (colony forming units) per day. To treat an illness or for more intensive healing take 20-40 billion CFU per day.
I had been taking one capsule of quality probiotics every day for years without seeing much impact either positively or negatively. I then read that a therapeutic dose of probiotics which was needed for the health issues I was experiencing was 3-4 times the dose I had been taking. When I began to increase the dose of probiotics I was taking to two capsules then three capsules a day my skin became very inflamed and sensitive and I developed large cystic acne lesions. It took 2-3 weeks after each increase for the skin sensitivity and acne to subside. The pattern was the same for my daughter. When I first started giving her a pinch of probiotic powder each day her food intolerance behavioural issues increased for 2-3 weeks and then calmed down again. I increased my daughter’s dosage much more slowly so the adverse reaction was not too uncomfortable.
Not Everyone Can Take Probiotic Supplements
It appears that probiotic supplements are not tolerated at all by some people. If you have thyroid disease, Small Intestinal Bacterial Overgrowth (SIBO) or short-bowel syndrome then you should seek professional advice before taking a probiotic supplement. My son does not seem to tolerate probiotic supplements. I have tried numerous different probiotic products with him and he hasn’t been able to tolerate even minute amounts of any of them. Even after months of giving him the smallest pinch he still reacts. It never ‘settles’. Probiotic supplements generally make him agitated and clumsy like he’s busting to go to the toilet all the time. They also seem to give him increased mucus.
Take the right strains
Some common strains of probiotic bacteria are potentially harmful or aggravating for people with certain health issues and some of these strains are also potentially inflammatory for everyone. There is some evidence that the probiotic strains Lactobacillus and Bifidobacterium may aggravate autoimmune thyroid disease. These strains have also been shown to cause eosinophilic syndrome which is a condition in which the eosiniophils, a type of white blood cell essential to the immune system, become elevated and damage the cardiovascular system, nervous system or bone marrow. Lactobacilli based probiotics may also cause increased lactic acid production in the gut which may be a problem, particularly for children and those with Small Intestinal Bacterial Overgrowth (SIBO) or short-bowel syndrome, or for those who have had a jejunoileal bypass or bowel resection.
Here are the strains that may be beneficial in terms of reducing histamine and inflammation
L. Paracasei – may reverse gut permeability (leaky gut) and internal hypersensitivity
L. Rhamnosus – may prevent harmful bacteria from adhering to your intestinal tract. It also down-regulates allergy and histamine receptors and enhances the activity of anti-inflammatory agents.
Lactobacillus helveticus - may prevent harmful bacteria from adhering to your intestinal tract
Bifidobacterium infantis
Bifidobacterium longum
Lactobacillus plantarum – lowers/inhibits biogenic amines such as tyramine and histamine
Lactobacillus reuteri – may release a histamine that lowers inflammation
Bacillus subtilis – studies have shown this to reduce pro-inflammatory cytokines and increase anti-inflammatory cytokines
Some soil-based organisms
Neutral strains
Lactobacillus acidophilus - The DDS-1 Lactobacilli acidophilus strain has been investigated extensively and has been shown to be very stable. It produces a natural antibiotic and inhibits the growth of 23 toxin-producing microorganisms. It also produces folic acid, vitamin B-12 and enzymes which digest protein, fat and lactase. Lastly, it produces hydrogen peroxide to fight adverse bacterial and yeast overgrowth and decreases intestinal inflammation.
Lactobacillus lactis
Strains that may cause inflammation/raise histamine
Lactobacillus casei
Lactobacillus Bulgaricus
If you have autoimmune thyroid disease, SIBO, short-bowel syndrome or have had a jejunoileal bypass or bowel resection then you may be better to try a probiotic supplement containing soil based organisms. The Seeking Health Probiota Infant probiotic may also be suitable as it contains mainly anti-inflammatory or neutral strains of bacteria and the product description states that it contains only Lactobacillus strains that do not produce difficult to process lactic acid. However, the Probiota Infant probiotic contains inulin from chicory root which is very high in salicylates. My daughter and I had very strong salicylate reactions to this product. Custom Probiotics also produce a D-Lactate Free Probiotic Powder with mainly beneficial bacteria strains.
For children it is preferable to use a low-lactic acid producing probiotic such as soil based organisms, or a product that states it is low lactic acid producing.
Refrigerated or Shelf-stable - which is best?
There is much debate about whether refrigerated or shelf-stable probiotics are best and there are good arguments on either side. Some argue that if a probiotic must be refrigerated then it its ability to survive in the warm, acidic environment of your stomach is questionable. These people prefer shelf-stable strains which can withstand stomach acid and survive intact to inoculate your upper and lower intestines. Whichever type you choose, it is important to keep the probiotics as dry as possible because moisture will cause them to activate in the container. Take probiotics as soon as you get them out of the container. It is best not to add them to a smoothie and then take it to work to drink for example. Keep the packet of moisture absorbing material in the container and keep the lid of the container securely closed. Generally, it is best practice to keep probiotics refrigerated after the container has been opened whether they are shelf-stable or not.
I have yet to find a probiotic product that has a perfect combination of anti-inflammatory strains and no other ingredients that contain either wheat, dairy, corn or salicylates. The best I know of at this point are:
Naturopathica GastroHealth: this is recommended by many people on the Failsafe diet. It contains only anti-inflammatory L. Rhamnosus, Lactobacillus helveticus, Bifidobacterium longum and Saccharomyces cerevisiae (boulardii) which is a strain of yeast that has been shown to help restore the natural flora in the large and small intestine and inhibit pathogens. Research has shown that Saccharomyces cerevisiae (boulardii) is effective in treating gastroenteritis which some researchers have linked to high-histamine/mast cell issues. Saccharomyces cerevisiae does contain some natural (bound) glutamic acid which may cause problems for those of us who are sensitive to glutamates.
I have enquired, but haven’t been able to find out what, if any, prebiotics and fillers are in the Gastro Health probiotic products. I assume it is Failsafe as it has been taken successfully by those connected with the Fed-Up website. However, sometimes prebiotics are made from legumes which are failsafe, but may not be suitable for those of us with sulphur or histamine issues. I presume the Gastro-Health Daily Probiotic is not dairy free because there is a separate dairy free product.
Pro-bio by Enzymedica: This probiotic contains mainly anti-inflammatory strains of bacteria and has no fillers or prebiotics. It is just 8 probiotic strains in a cellulose capsule. Enzymedica is a well regarded brand.
Prescript Assist Soil Based Organisms: this product contains bamboo extract as a prebiotic ingredient. Bamboo shoots are low salicylate so I would assume this is too. Prescript Assist contains Bacillus subtilis and 28 strains of other beneficial bacteria. I have not identified any ingredients in this probiotic that may be a problem and it is well researched and highly recommended by many health professionals. It appears to be tolerated well by people with histamine intolerance.
However, when my son and I tried this probiotic we had problems. It appeared to cause my son significant digestive upset even at very low doses. I also often felt slightly nauseous after taking it on an empty stomach in the morning and it seemed to cause painful bloating which just got worse the more I took. Surprisingly, it also gave my husband significant digestive upset. He only took it for just over a week so this may have passed for him if he persisted taking it. It may have just been an initial adjustment response. I suspect that my son and I had a problem with the fibrous nature of the bamboo prebiotic. My son and I have very sensitive guts and fibre causes us digestive upset. We do better with the Pro-bio Probiotic which has no prebiotics.
Dr Clark Royal Flora soil based probiotics: Along with the probiotic organisms this also contains humic/fulvic acids, bilberry leaf, ginger root, milk thistle seed and cilantro leaf making it unsuitable for people with salicylate sensitivity.
Make sure any probiotic supplement you take is from a good quality brand, contains multiple live strains and is free from contamination by dairy, gluten, soy, corn, wheat, egg and nuts.
Vitamin D is a fat soluble ‘vitamin’ (it is technically a prohormone - a precursor of a biologically active hormone). Vitamin D has anti-inflammatory properties and plays a role in:
calcium uptake and utilisation
fat metabolism
regulating and normalising immune response
supporting healthy insulin action and glucose metabolism
Ideally we should get our vitamin D from sun exposure to our skin, and if you are able to maintain good vitamin D levels by getting adequate safe sun exposure then that is recommended rather than taking a supplement. However, many of us work indoors, or live in climates that do not provide adequate sun exposure, especially in winter, to maintain high enough vitamin D levels. Getting hot in the sun also raises histamine levels. Thus, for many of us a vitamin D3 supplement is necessary to maintain optimum vitamin D levels.
It is a good idea to take vitamin K2 when you are taking vitamin D3 because they work together to ensure calcium is put where it needs to go in your body. Take them together, in the morning, with a meal containing fat to ensure they are absorbed. If you cannot or do not wish to take a vitamin K2 supplement then it is best to take vitamin D supplements with a meal high in vitamin K from free-range animal protein and leafy greens.
Magnesium and zinc are also key co-factors for the absorption and utilization of vitamin D.
For optimum benefit take between 2,000-5,000 IU of vitamin D3 a day unless you suffer from hyperparathyroid disease in which case do not take more than 1,000 IU a day. Aim to maintain a blood level between 55-80 ng/dl.
Core Supplement 4: Digestive Enzymes
Enzymes are protein molecules and all cells require enzymes to survive and function. They are catalysts which make chemical reactions go faster, but are not changed by the reaction. Enzymes are required for your body to function properly because without enzymes you wouldn't be able to breathe, swallow, drink, eat, or digest your food. It is largely enzymes which break down the food you eat and then control the reactions which direct how the nutrients from your food are utilised by your body. Research has shown that people who have a chronic disease or have low energy levels also have lower enzyme content in their blood, urine, and tissues.
Our enzyme supply or potential is decreased by a number of factors including:
poor dietary habits such as excessive intake of processed foods, fat and sugars
stress: stress kills and damages cells, resulting in our enzyme-making machinery having to work overtime to help rebuild and replace them.
environmental pollution which causes cellular damage requiring ongoing assistance from enzymes just to maintain a healthy immune system.
free radical damage: environmental pollution, overly processed fast foods, genetically modified food and microwave cooking can result in free radical damage, which lowers your body's ability to produce enzymes
time: time and the process of living uses up and wears out our enzymes
There are a wide range of digestive enzymes available, but I am going to focus on digestive enzymes designed for chemical intolerance.
Digestive Enzymes for Salicylate Sensitivity
I am aware of three digestive enzyme products designed specifically for salicylate and phenol intolerance:
NoFenol by Houston Enzymes
Phenol Assist by Kirkman Labs
Phenolgest by Enzymedica
These digestive enzyme products are similar in many ways, but also have some differing ingredients. Some ingredients may cause issues for some people. NoFenol contains a coconut derived filler: MCT oil. Phenol Assist contains no additives other than cellulose and water. However, the carrier for some of the enzymes in Phenol Assist is maltodextrin which is usually corn derived. It is highly likely that the corn used for this is genetically modified. Maltodextrin is also a histamine release/mast cell degranulation trigger and is likely to contain free glutamic acid (MSG) as well as being problematic for those of us with sulphur intolerance. The amount of maltodextrin per capsule is extremely small though.
Phenolgest is produced by Enzymedica which is a quality brand. Their website states that Enzymedica does not use ingredients produced using biotechnology, and Phenolgest is said to be free from corn which implies that there is no corn-based maltodextrin anywhere in the product. However, be aware that Phenolgest contains protease enzymes which the NoFenol and Phenol Assist do not. Proteases can be more healing, but they are also more likely to cause gut irritation especially if your gut is injured in any way. Proteases can also be a trigger for people with glutamate intolerance. The amount of proteases in Phenolgest is low. If you have a very sensitive gut (which is the case for most people with food and chemical intolerances) then either start with a very small amount of Phenolgest and build up very slowly or take a non-protease containing enzyme such as NoFenol or Phenol Assist for 2-3 months and then switch to Phenolgest if you want to. Protease enzymes help to break down protein so they may help you metabolise and absorb more highly beneficial amino acids and B vitamins.
Digestive Enzymes for Histamine Intolerance
Histamine Intolerance (HIT) is often caused by low levels of the enzyme system called Diamine Oxidase (DAO), which breaks down excess histamine. You can purchase DAO enzyme supplements, but they are not commonly recommended by experts on HIT. This is partly because research on their safety and effectiveness is currently limited, and also because they are often made from pork glands and many people react to pork. I have not tried them, but from my research I understand that they work in much the same way as the enzymes for phenol sensitivity in that you take them before eating histamine containing foods to help break down histamine. You can make your own DAO enzyme ‘supplement’ from pea-sprouts as discussed here.
How to Take Digestive Enzymes
Enzymes need to be in physical contact with an appropriate food or substance to work. If you are taking the enzymes in the cellulose capsule then you may need to take the capsule 15-20 minutes before eating to allow time for the capsule to dissolve and the enzymes to be released into your digestive system. If you are opening the capsule and taking the enzyme powder mixed with food or water then you may be able to take it just before eating. However, some people find that even when taking the enzymes without the capsule they need to take it 15-30 minutes before a meal for the enzymes to help. You will need to experiment to find what works best for you. Unfortunately, like most things concerning chemical intolerance there is no quick process, and trial and adjustment is needed to see what works best for your body.
When you first begin taking digestive enzymes you can expect to experience some digestive upset owing to changes in your gut flora. Common symptoms include increased stool frequency, intestinal wind, mild queasiness and sometimes diarrhoea. These symptoms should last only one to two weeks and can be minimised by starting with very low doses.
The general experience of people seems to be that enzyme products for phenol and histamine sensitivities do help, but usually only mildly. You need to take relatively high doses to give a significant impact and this can become expensive. Many people only take them when they are going to have a particularly high phenol/salicylate/histamine meal, for example if they are eating away from home. You may need to try several different brands of enzymes to find the one that works best for you. I have tried two different brands of enzymes designed to help process phenols. They both helped, but I tolerated one far better than the other and when I began taking it the almost constantly inflamed eczema mask that covered my neck and décolleté calmed and cleared. Remember though that we are all unique and what works best for one person may not work best for another. While we can be guided by the experiences of others in the end you do need to try things for yourself.
If you do want to try taking enzymes and to try detoxing or healing with enzymes I highly recommend first reading Karen DeFelice’s book Enzymes: Go With Your Gut (see Recommended Resources in the Appendix for more information).
Notes on Other Supplements
The following nutritional supplements may also be helpful for some people.
Vitamin K is a fat soluble vitamin and comes in two forms. Vitamin K1, the predominant circulating form, is found in green leafy vegetables, liver, fish meal and some dietary oils including olive, hemp, canola, soybean and cottonseed oils. Vitamin K2 can be found in chicken egg yolk, butter, cow liver, certain cheeses, and fermented soybean products such as natto, and it is also produced by intestinal bacteria. Many of the recent studies on Vitamin K have found that the K2 form is the most beneficial.
One of the main roles of vitamin K is calcium metabolism in your body. Problems with calcium metabolism can cause glutamate sensitivity, and excess oxalic acid production and circulation in your body. Vitamin K may work with calcium to heal leaky gut. It is also anti-inflammatory, a powerful anti-oxidant and helps to balance your insulin levels.
Most people are deficient in vitamin K (and its co-vitamin Vitamin D) and it is highly likely that people with poor gut health will have very low levels of vitamin K because it is largely synthesised by probiotic gut bacteria. If you are going to take a supplement take vitamin K2 and consume it with fat as it is fat-soluble and needs fat to be absorbed. Many vitamin K2 supplements are formulated from a wheat or soy base and contain glutamates and histamine. If you are sensitive to wheat or soy you could try finding a soy/wheat-free brand. If you are sensitive to glutamates and/or histamine start with a very small dose and build it up very slowly. I take a brand that is formulated from soy, but the packaging states that the product itself does not contain soy. When I first started taking it I had a very strong glutamate reaction to it. I dropped the dose right down to the smallest pinch and after a couple of weeks the reaction subsided so I have been very slowly increasing the dose.
The recommended dose for vitamin K2 is between 45 mcg and 185 mcg daily for adults. If you are pregnant, are taking anti-coagulant medication or have experienced stroke, cardiac arrest, or are prone to blood clotting, you should not take vitamin K2 without first consulting your physician.
Biotin is one of the B vitamins. I have read many reports of people finding it very helpful and I myself found that it reduced my symptoms especially those related to my skin. I experience almost no acne when I am taking daily doses of biotin. Biotin provides sulphate and has an anti-candida effect.
Be aware however that biotin can cause digestive upset/nausea. Start with a low dose and build up. You may need to build up to quite high doses to see an impact (10,000mcg). Biotin has a low toxicity because it is a water soluble vitamin and any excess is usually just excreted through urine, but it does deplete magnesium so you may need to take extra magnesium if you are taking biotin.
Biotin may also stimulate hair growth, including facial hair growth. I found this was the case for me, and because I was uncomfortable with the excessive facial hair issues I stopped taking biotin. I have thought about trying it again though at a lower dose.
Iron is needed to produce haemoglobin in our blood which carries oxygen around our body. Iron metabolism provides vital energy for our brain, muscles and immune system. Iron is needed for optimum immune system function. Iron is also necessary for normal cell function and in the making of some hormones and connective tissue.
The best food sources of iron are red meat and eggs. Chicken and fish contain iron, but not as much as red meat. Wholegrains, potatoes, legumes and leafy greens are good sources of non-heme iron. Non-heme iron is not as well absorbed as heme iron. To boost absorption eat non-heme iron sources with foods containing vitamin C.
If you cannot tolerate red meat and/or eggs or have digestive health issues that inhibit the absorption of nutrients (which is most of us with chemical and food intolerances) then it is likely that your iron levels are low. Iron deficiency is very common especially amongst women. Low iron levels may cause some symptoms that are the same as chemical intolerance symptoms such as irritability and fatigue. My daughter is generally much less tired and grumpy when she is taking a daily iron supplement.
Avoid taking iron supplements with tea, calcium or milk/dairy products as they will inhibit the iron from being absorbed. Iron is best absorbed on an empty stomach, however that can also increase the likelihood of it causing digestive upset or nausea. To reduce the risk of digestive upset you could break down the daily dose into 2 or 3 parts and take them over the course of the day rather than one large dose. Taking iron supplements between meals also prevents the possibility of the high iron intake inhibiting your absorption of zinc from foods. I personally find iron supplements energising so I prefer not to take them in the evening. Take only the recommended dose. Excess iron can cause gastric upset, nausea, constipation, abdominal pain, vomiting and faintness, and may act as an oxidant. Liquid supplements are generally less likely to cause constipation. Ferrous iron in dietary supplements is more bioavailable than ferric iron. Other forms of supplemental iron, such as heme iron polypeptides, carbonyl iron, iron amino-acid chelates, and polysaccharide-iron complexes, might have fewer gastrointestinal side effects than ferrous or ferric salts. It is wise to get your iron levels tested before taking a supplement. Ask for a blood test that evaluates your complete blood count (CBC), levels of serum ferritin, total iron-binding capacity, and/or transferrin.
Molybdenum is needed for the sulphation detoxification process. A lack of molybdenum seems to cause an increase in the amount of sulphate lost through urine so a molybdenum supplement may help your body retain and recycle sulphate if your molybdenum levels are low. However, we only need trace amounts and be aware that excess molybdenum i.e. a supplement level of over 100mg a day will reduce the functioning of the sulphation process.
Selenium is essential for thyroid hormone metabolism, DNA repair and protection from oxidative damage and infection. It is critical to the optimum functioning of your immune system and liver, and your liver is a critical part of your body’s detoxification systems. Selenium is needed to form glutathione-based enzymes which link to and remove toxins. Along with magnesium and zinc, selenium may help protect glutamate receptors from excessive absorption.
Wholegrains and animal proteins such as fish, eggs, liver and fish and are the best food sources for those of us with chemical intolerances, but the amount of selenium in these sources may be low due to poor soil levels. In many countries the soil is deficient in selenium meaning that plants grown in that soil, and the animals that eat those plants, have low levels of selenium too as plants absorb minerals from soil.
If you are going to take a selenium supplement take no more than the recommended daily amount as excess selenium can cause discoloured teeth, garlic breath, brittle or white blotchy nails, skin rashes, hair loss and a metallic taste in your mouth. Extremely high levels can cause kidney and heart failure. It would be a good idea to get your selenium and iodine levels checked before taking a supplement. If a selenium blood test shows that your level is above 1.6 mcrml/lt. there will probably be no advantage in taking extra, and taking a selenium supplement when your iodine levels are low can upset your thyroid function.
Vitamin B12 plays a key role in the normal functioning of your brain and nervous system and in the formation of your blood. It is also essential for the metabolism of fatty acids and amino acids in your body. Vitamin B12 also helps our body to absorb folic acid which facilitates the release of energy. Low B12 levels may restrict the activity of B12 related enzymes leading to elevated homocysteine levels.
The best food sources of vitamin B12 are red meat and eggs. Vitamin B12 is also found in fish, chicken and milk but in lower levels. If you cannot tolerate red meat, eggs or dairy, or experience ongoing high levels of stress, or have digestive health issues that inhibit the absorption of nutrients (which is most of us with chemical and food intolerances) then it is likely that your vitamin B12 levels are low.
It is wise to get a blood test of your vitamin B12 levels before taking a supplement.
Histidine naturally binds and chelates certain metals in your body including zinc. Without enough histidine, zinc can remain unbound in your body producing prostaglandins that cause allergic responses and inflammation. Increasing your histidine level if it is low will cause zinc to be properly bound and excess excreted reducing allergic reaction responses, and it will reduce your body’s production of histamine. Histidine also helps to chelate and remove toxic metals like mercury and cadmium.
You can get histidine from meat, dairy, kidney beans and eggs, but anyone with poor liver function will have difficulty synthesising histidine. Before taking a supplement it is advisable to get your serum and urine amino acid levels checked to see if your histidine levels are low. Taking excess histidine may cause a deficiency of zinc (and nickel). If you take too much histidine you may experience the following symptoms:
Swollen membranes in your nose
Decreased sense of smell
Increased blood sugar
Constipation
It is advisable to take histidine with a low dose zinc supplement and B vitamins especially vitamin B6.
EPA and DHA omega 3 fatty acids are anti-inflammatory and very beneficial. I have read of a study which found that regular intake of a fish oil supplement significantly reduced salicylate sensitivity.
However, omega 3 supplements contain a number of elements which may be problematic. Fish oil supplements contain histamine and can also be contaminated with toxins such as mercury, other heavy metals and PCBs. Fish oil supplements usually also have some kind of anti-oxidant added and these are often problematic for those of us with chemical intolerances. Common additives include orange oil or rosemary extract, which may be high in salicylates and also likely to be problematic for those with histamine issues. Vitamin E (d-alpha Tocopherol) is another common additive, and could be made from petrochemicals or from refined soybean oil. Many fish oil supplements also contain added flavouring to disguise the fishy taste. I have found a couple of fish oil supplements that appear to be free of contaminants, flavourings and preservatives such as Source Naturals Arctic Pure Omega-3 Fish Oil and Madre Labs Omega 3 Premium Fish Oil, but these both still contain tocopherols and/or soy, and of course amines.
Some people suggest taking flaxseed or chia seed as an alternative source of omega 3. I wouldn’t recommend this. Firstly, both flaxseed and chia are high in salicylates. I tried using ground chia in some gluten-free baked goods, but it gave me painful, inflamed joints every time, and then I found out it was a member of the mint family. Flaxseed and chia also contain the form of omega 3 known as alpha-linoleic acid (ALA). ALA is not equivalent to DHA or EPA in its biological effects, and needs to be converted to EPA in your body in order to be effective.
You can also buy omega 3 sourced from algae. However, seaweed is high in salicylates and sulphur, and also contains amines and glutamates. Moreover, algae based supplements are likely to contain problematic anti-oxidants such as rosemary extract.
For most of us with chemical intolerances the best way to keep our omega 3 levels balanced is to keep our intake of refined cooking oils (polyunsaturated fats) to a minimum and if possible eat fresh fish at least 2-3 times a week. Grass-fed free range beef, lamb and chicken also contain significant amounts of omega 3, but the meat from grain-fed animals raised in confined environments does not.
Calcium is important for the formation of bones and teeth, and for muscle contraction, enzyme activity, nerve health and cell formation. It can also help promote restful sleep. For those of us who suffer from skin issues calcium increases moisture levels in the skin, improves the acid mantle, and reduces itching.
As I eat virtually no dairy products, I thought that I would try a calcium supplement. I react to calcium citrate and coral calcium which is high in sulphur (and may also contain toxic aluminum and strontium) so I tried calcium carbonate. At first I just added some to my tooth-powder and that seemed to be alright so I started adding a ½ recommended dose to my breakfast. My skin, which had been relatively clear started breaking out in cystic acne and my eyes started to get irritated and felt oily and smeary. I sometimes felt like I was struggling to see things in focus. I had added it to some baking for my children, but it seemed to be causing them stomach upset and possibly constipation. When I did some more research I learned that eye and stomach irritation and bowel upset are common side effects of calcium carbonate. Hence I stopped taking it and giving it to my children and the symptoms cleared. I sprinkled the rest of the calcium carbonate in the container onto the garden.
Taking a calcium supplement can be problematic. The amino acid chelates known as citrate, aspartate and glutamate are often used as chelating agents in mineral supplements. These are suspected of containing or creating sufficient processed free glutamic acid to trigger MSG type reactions in sensitive people. In other words, if you are sensitive to glutamates it is best to avoid chelated mineral supplements especially those labelled citrate, aspartate or glutamate. Also, if you eat a high calcium/dairy-rich diet or take calcium supplements or calcium-based antacids such as calcium carbonate (e.g. Tums), then be aware that taking significant amounts of sodium bicarbonate at the same time can cause milk-alkali syndrome resulting in metastatic calcification, kidney stones and kidney failure.
Although I experienced issues with the calcium carbonate supplement, I do seem to be able to take eggshell powder, which is natural calcium carbonate, without any noticeable problems. You can learn how to make this, how to get the most calcium you can from diet, and how to reduce lifestyle factors that cause the loss or mal-absorption of calcium in Step 2 - Diet: Avoid The Inflammatory 5: Dairy.