Understanding the Connection: Why Dizziness Occurs
For most people, bone broth is a well-tolerated and nourishing beverage. It contains important nutrients like collagen, amino acids, and minerals. However, a feeling of dizziness or lightheadedness after consumption is a documented side effect for some. Pinpointing the exact cause often involves examining individual sensitivities and other dietary or health factors. Unlike a simple allergic reaction, this dizziness is typically linked to a metabolic response within the body.
Histamine Intolerance
One of the most common reasons people report feeling dizzy or unwell after drinking bone broth is histamine intolerance. Histamine is a chemical involved in the immune system, and it is also found naturally in many foods. The prolonged simmering time required to make traditional bone broth—often 24 to 48 hours—causes histamine to accumulate in the liquid. In individuals who are deficient in the enzyme diamine oxidase (DAO), or whose bodies have trouble breaking down excess histamine, this can lead to a buildup that triggers symptoms.
Symptoms of histamine intolerance are varied and can include:
- Dizziness and headaches
- Rapid or irregular heartbeat
- Low blood pressure
- Brain fog and fatigue
- Hives, rashes, or other skin irritations
- Digestive issues like bloating, diarrhea, or nausea
- Anxiety
If you notice these symptoms consistently appear after consuming high-histamine foods, an intolerance may be the cause. It is important to note that many other fermented and aged foods also contain high levels of histamine.
Glutamate Sensitivity
Another potential trigger is sensitivity to glutamate, an amino acid found in bone broth. Glutamate functions as an important neurotransmitter in the brain, but for some individuals, high amounts can cause neurological and pain-related symptoms. Similar to histamine, bone broth's long simmering time can release significant amounts of free glutamate from the bones and connective tissues.
Glutamate sensitivity symptoms may overlap with histamine intolerance and include:
- Dizziness or disorientation
- Headaches
- Fatigue and mental exhaustion
- Anxiety and restlessness
- Muscle or joint pain
Electrolyte Imbalance and the Keto Flu
Bone broth is a popular staple for those following a ketogenic or other low-carb diet. However, during the initial adaptation period, many people experience what is known as the "keto flu". As the body shifts from burning carbohydrates to fat for energy, it loses significant amounts of water and electrolytes, including sodium and potassium. This imbalance can directly cause dizziness, headaches, and fatigue. While bone broth contains some electrolytes, it may not be enough to compensate for the rapid loss, especially if it is a low-sodium variety. Ensuring sufficient electrolyte intake is critical to avoid these symptoms during this transition.
High Sodium Content
While electrolyte imbalance can be a problem, the opposite—excessive sodium intake—can also cause issues. Many commercially prepared bone broths contain high amounts of sodium to enhance flavor. This can lead to increased blood pressure, which may cause or exacerbate dizziness in susceptible individuals, particularly those with existing heart or kidney conditions. Checking nutritional labels for sodium content is crucial, and opting for low-sodium or homemade broth allows for better control.
Practical Steps to Prevent Dizziness from Bone Broth
For those who experience side effects, making a few adjustments can help. Here are some strategies:
- Reduce simmering time: If you make your own broth, try reducing the simmering time to under 6 hours to minimize histamine and glutamate concentration. A pressure cooker can also significantly shorten the process. Broth made from meat, rather than just bones, can also be a lower histamine option.
- Start with a small amount: Introduce bone broth gradually into your diet by starting with a quarter-cup serving to see how your body reacts. You can slowly increase the amount as your tolerance improves.
- Ensure electrolyte balance: If following a low-carb diet, actively replenish electrolytes by consuming adequate sodium, potassium, and magnesium from other sources. You can add extra sea salt to your broth, and include foods rich in potassium, such as avocados and leafy greens.
- Choose wisely: When buying pre-packaged bone broth, always check the label for added sodium. Opt for low-sodium or unsalted varieties to manage your intake.
- Support your gut: For those with underlying digestive issues, focusing on gut health first might improve tolerance to bone broth and its components. This could involve incorporating probiotic-rich foods or discussing a gut-healing protocol with a healthcare provider.
- Try meat stock instead: A meat stock is simmered for a much shorter time (2-3 hours) using meat and bones, resulting in a lower histamine and glutamate content.
Comparing Potential Triggers: Histamine vs. Glutamate Sensitivity
| Symptom | Histamine Intolerance | Glutamate Sensitivity |
|---|---|---|
| Common Symptoms | Dizziness, headache, digestive issues, skin rashes, congestion | Dizziness, headache, fatigue, joint pain, neurological symptoms |
| Triggered by | High histamine foods, long-cooked broth, aged products, certain medications | High glutamate foods, often associated with MSG, long-cooked broth |
| Contributing Factor | Deficiency or issue with the DAO enzyme that breaks down histamine | Neurological response to excess free glutamate, often related to systemic inflammation |
| Mitigation Strategy | Reduce cooking time, consume smaller servings, low-histamine diet | Shorter cooking times, avoid other high-glutamate sources, smaller portions |
Conclusion
Bone broth can be a beneficial part of a nutritious diet, but it is not a universally perfect food. For those who ask, "Can bone broth make you dizzy?", the answer is yes, in specific circumstances related to individual sensitivities or dietary changes. The main culprits are often histamine intolerance from prolonged cooking, glutamate sensitivity, or an electrolyte imbalance linked to the keto diet. Understanding your body's specific response and implementing strategies like reducing cooking times, managing portion sizes, and ensuring proper electrolyte balance can help you navigate these issues. Always consult a healthcare professional, especially if symptoms are persistent or severe, to rule out other medical conditions and determine the best approach for your personal health. For more information on dietary causes of dizziness, resources like Healthline offer extensive guidance on various triggers.
