Why histamine is relevant to soccer players

• Histamine = dual role: needed for defense and neurotransmission, but in excess → fatigue, headache, muscle pain, skin reactions, intestinal problems.
• Soccer load: high intensity, varying travel times, stress and microtrauma in muscles → histamine increases.
• Additional challenge: evening games and jet lag affect histamine breakdown because enzymes (DAO, HNMT) are circadian controlled.

Contradiction between SCFAs and histamine

• SCFAs (short-chain fatty acids) such as butyrate and propionate are the peacekeepers of the gut: they dampen inflammation and improve gut barrier.
• Histamine, on the other hand, increases excitability in intestines, muscles and brain.
• Research shows that some bacteria produce SCFAs(Faecalibacterium prausnitzii), while others can make histamine(Morganella, Klebsiella).
• In soccer players with histamine sensitivity, this can lead to paradoxical reactions: high-fiber diet or fermentation increases SCFAs (good), but at the same time histamine (bad).

DNA and histamine degradation

• Variants in DAO gene or HNMT gene determine how quickly histamine is broken down.
• Slow metabolizers experience symptoms faster with histamine-rich foods (tomatoes, spinach, aged cheeses, wine).
• Multi-omics analysis at My InnerSelfie links DNA profile to microbiome and metabolites to reveal true balance.

Practical biohacks for soccer players (without generic supplements)

1. Personalized diet
   • Avoid "blind" histamine-rich foods, but tailor them to DNA profile and microbial diversity.
   • For some → less fermented food around competitions, for others on the contrary.
2. SCFA buffer deployment
   • Targeting bacteria that make more SCFAs and less histamine.
   • This can be done with specific prebiotics/postbiotics, custom-determined through My InnerSelfie.
3. Circadian tuning
   • DAO activity peaks during the day, declines in the evening. For evening games, timing of meals can be crucial.
4. Jetlag management
   • Histamine is also a wakefulness neurotransmitter. Time zone shifts increase histamine → poorer sleep, slower recovery.
   • Personalized diet & lifestyle can buffer this.
5. Recovery optimization
   • Less histamine load = faster recovery from muscle damage and less chance of late-stage inflammation.

Why My InnerSelfie is unique in this

• DNA → shows predisposition to histamine intolerance.
• Microbiome → shows ratio of histamine-producing vs. SCFA-producing bacteria.
• Metabolites → measure current histamine levels and SCFA levels.
• Result → personalized plan for optimal performance, without trial and error.

Key insights

• Histamine is a hidden factor in soccer performance: too much → fatigue, intestinal and muscle problems.
• SCFAs and histamine often work in opposition.
• DNA, metabolites and microbiome together show the true balance.
• Personalized nutrition helps soccer players stay sharp, fit and recovering.

Scientific references

• Clauss M, Gérard P, Mosca A, Leclerc M. Interplay between exercise and gut microbiome in the context of human health and performance. Frontiers in Nutrition. 2021.
• Varghese S, Rao S, Khattak A, et al. Physical exercise and the gut microbiome: a bidirectional relationship. Nutrients. 2024.
• Clark A, Mach N. The crosstalk between the gut microbiota and mitochondria during exercise. Frontiers in Physiology. 2017.
• Rausch P, Rehman A, Künzel S, et al. FUT2 genotype and colonic microbiota interactions. PNAS. 2011.
• Caruso R, Lo BC, Núñez G. Host-microbiota interactions in inflammatory bowel disease. Nat Rev Immunol. 2020.