L-Histidine
amino acids
L-Histidine is a semi-essential amino acid that plays a critical role in protein synthesis, immune function, and the production of histamine. It is particularly important during periods of growth, stress, and tissue repair, and serves as a precursor to several important molecules including carnosine and anserine.
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Benefits
Dosage
Typical Dose
1.5-3 grams daily
Upper Limit
5 grams daily
Timing
With meals for optimal absorption
Forms & Bioavailability
L-Histidine free form powder
High absorption when taken with carbohydrates and other amino acids
L-Histidine capsules
Good bioavailability; slower absorption than powder
Protein-bound histidine
Released during protein digestion; moderate bioavailability
Side Effects
Interactions
Research Summary
Research demonstrates L-histidine's essential role in immune regulation, collagen synthesis, and carnosine production, which supports muscle function and antioxidant defence. Studies suggest potential benefits for wound healing, rheumatoid arthritis, and athletic performance, though evidence remains mixed. Further clinical trials are needed to establish optimal dosing and long-term safety profiles for supplementation beyond dietary intake.
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The Bottom Line on L-Histidine
L-Histidine is moderately researched with promising but sometimes mixed evidence.It is most commonly used for supports immune system function and promotes collagen synthesis and tissue repair. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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Goal Guides for L-Histidine
See how L-Histidine can help with specific health goals: