woman with insomnia and dog

9 Insomnia Relief Supplements for Mast Cell Activation Syndrome (MCAS) and Histamine Intolerance

The clock reads 4am. I sigh a gasp of frustration, anger, and pain. Another night of tossing and turning that will leave me exhausted and depressed.

On top of that, a little voice reminds me that not sleeping can make my Mast Cell Activation Syndrome and Histamine Intolerance worse. The voice says that I’m doing it all wrong.

Have you ever felt anything like this?

This was my life 10 years ago. Luckily though, I now sleep 8-9 hours a night. I’ve done the following to help make this happen:

  • Reduced histamines
  • Worked on my root causes
  • Changed to an MCAS diet that’s lower histamine
  • Targeted supplements
  • Switched to a supportive and non toxic mattress

I now wake up refreshed and have energy throughout the day.

In the years I spent searching for insomnia relief, I learned a lot of tips along the way to improve sleep. I want to share these with you so that you can start enjoying restful sleep as soon as possible too.

The supplements below really helped me and my clients. I hope that they can support your sleep as well.

Sleep is one of the most important factors in recovering from Mast Cell Activation Syndrome. Restorative sleep can really help with Histamine Intolerance, too.

Related Article: Histamine Intolerance vs. Mast Cell Activation Syndrome: Do you have one, the other, or both?

How are Mast Cell Activation Syndrome, Histamine Intolerance, and Insomnia Related?

The mast cells are an important part of the immune system. And there are a large number of mast cells in the brain.

Mast cells become over-reactive in those of us with Mast Cell Activation Syndrome. These mast cells release inflammatory chemicals, like histamine and cytokines.

Histamine acts as an excitatory neurotransmitter in the brain. The body naturally releases the most histamine around 3 am. And if your histamine stores are already too high, this 3 am histamine release can wake you up in the middle of the night.

Histamine can even affect serotonin, GABA, and melatonin levels. These are all needed to help you fall asleep. If serotonin, GABA, and melatonin get too low, your sleep can suffer.

Learning I had Mast Cell Activation Syndrome helped me understand why I had so much trouble sleeping. If you have insomnia and MCAS, it is probably a big part of your sleep issues too.

But don’t worry, there is a lot you can do to fix sleep when you have MCAS.

Is it Normal to Have Sleep Issues with Mast Cell Activation Syndrome and Histamine Intolerance?

Many people with Mast Cell Activation Syndrome and Histamine Intolerance have sleep issues.

We’ve already talked about how histamine release can make it hard to sleep. MCAS often causes joint pain, bone pain, and muscle pain. All of which can contribute to insomnia as well because pain makes it harder to sleep.

MCAS and chronically high histamine also can contribute to Hypothalamus-Pituitary-Adrenal (HPA) Axis Dysfunction, more commonly called Adrenal Fatigue. When you have HPA Axis Dysfunction/Adrenal Fatigue, sleep cycles get out of whack. This can make you feel tired during the day and wide awake at night.

If you are having trouble sleeping, you aren’t alone. Dr. Afrin, a lead MCAS researcher, says 14%-17% of the general population has MCAS. And a majority of people with Mast Cell Activation Syndrome and Histamine Intolerance have insomnia.

It is very normal to have sleep issues when you have MCAS and Histamine issues. Hang in there, because I’m going to get to some very specific steps you can do to help you fix your sleep. But first…

Don’t Waste Your Money On Supplements Unless You Are Doing This!

I imagine you want to get right to the supplements already. But before we do, I just wanted to say that the majority of people I work with don’t get much help from just supplements alone.

The reason is because the wrong foods are a big factor in making Mast Cell Activation Syndrome and Histamine Intolerance worse.

Supplements can be extremely helpful and may completely change your sleep this week. But supplements aren’t cheap, and I don’t want you to waste your money.

If you aren’t also making the right dietary changes, you will probably keep having sleep problems even with the supplements below. So, I’ve created an article called The Mast Cell Activation Syndrome Diet to help you with that. This is also a great article if you just have Histamine Intolerance.

But just a warning, if you are having bone broth, kombucha, wine, cheese, yogurt, leftovers and other high histamine foods – don’t expect to sleep tonight even with taking all these supplements. I know this can sound harsh, but I really wish someone had been as direct with me about food when I was struggling with insomnia. So be sure to read The High Histamines Food List before you start taking these supplements.

How Supplements Can Help Your Sleep

There are many issues that can cause problems with sleep. You want to clean up your diet and lower histamine levels first. For some people, sleep issues will be fixed with just these measures. Here are some of the other things that may be affecting your sleep:

  • High glutamate levels
  • Low serotonin
  • Low melatonin
  • Hormone imbalances
  • Chronic inflammation

The great news is that by figuring out what is affecting your sleep, you have the power to fix it. There is so much we can do to heal even with Mast Cell Activation Syndrome and Histamine Intolerance.

This is where supplements come in. If you have any of these issues, you may get a lot of help from the right supplements. You can try the supplements below and see how they work for you. These supplements are generally pretty safe, and I’ve included any cautions to consider. If you are taking any medications or other supplements, though, be sure to check out interactions here and run these by your Health Care Practitioner.

9 Supplements to Consider at Night to Directly Support Sleep

1. Magnesium is very calming and supports sleep. It is also needed in over 300 chemical reactions in the body.

Generally, it is better for people with MCAS to avoid Magnesium Citrate, which is made from fermentation.

I recommend Magnesium Threonate. The Threonate form of Magnesium can cross the blood-brain barrier. This makes it more effective for supporting sleep and calm mood.

Too much magnesium can cause loose stools. So, if you get loose stools then back down a little until bowel movements are normal.

The recommended amount is 3 capsules. I take it at bedtime. You might also experiment with it 2 hours before bedtime.

There are numerous types of magnesium. Each type supports something different. If you’d like to learn more about magnesium and its benefits check out this article: Mast Cell and Histamine Safe Forms of Magnesium

2. Pine Bark Extract, also called Pycnogenol, is derived from a Mediterranean pine tree.

Studies show this type of pine bark extract works as a mast-cell stabilizer and can help reduce inflammation. It also helps increase Vitamin C absorption and reduces pain.

It can thin the blood slightly. So avoid this one if you have a bleeding disorder or take blood thinners. If you don’t have a bleeding issue, though, Pine Bark Extract is helpful for sleep.

Look for a standardized brand, like Pure Encapsulations Pycnogenol. The recommended amount is 1 capsule. I use this about 2 hours before bed.

3. Olive Leaf Extract is derived from the leaves of olive trees. It has been shown in studies to work as an anti-inflammatory, antioxidant, and able to reduce histamine levels.

This one can interfere with Vitamin D absorption. I take it away from Vitamin D, and I don’t take it daily. I only take it when I’ve had a higher histamine exposure, like eating out or traveling.

Be careful with this one if you take medications for diabetes or high blood pressure. It can interfere with those medications.

I use Pure Encapsulations Olive Leaf Extract because it is standardized and has better potency than many other brands. The recommended dose is 1-2 capsules per day. I take it at bedtime.

4. 5HTP is a precursor to serotonin, which is a calming neurotransmitter.

90% of serotonin is made in the gut, and if you have gut issues you might not make enough serotonin. 5HTP can help increase serotonin.

Serotonin gets converted to melatonin, which helps with sleep. If you have low serotonin levels, this can help.

I prefer sublingual 5HTP over 5HTP capsules. This is because taking 5HTP in capsule form can make the GI tract too relaxed. That can cause diarrhea and acid reflux.

If you are taking SSRI or SNRI medications, talk with your physician before using 5HTP.

Carlson makes a Sublingual 5HTP Lozenge. (Watch out for citric acid in other brands.) I use ¼ tablet every 4-5 hours through the day or as needed. I also take ¼ tablet near bedtime.

5. Melatonin is a hormone that helps regulate your sleep cycles. If you are low in melatonin, it is helpful to figure out why.

Serotonin is a pre-cursor to melatonin. If serotonin is low, increasing serotonin levels can be more effective than supplementing melatonin directly.
So try 5HTP first, in this case.

If you have normal serotonin levels and low melatonin, then supplementing melatonin may be more helpful.

Melatonin is a hormone. So it is important to use a pharmaceutical grade melatonin supplement. This is to be sure each capsule has the amount of melatonin stated on the label.

I recommend Pure Encapsulations Melatonin. I personally take 3mg of melatonin 2 hours before bedtime.

But I recommend starting with sprinkles and working up very slowly to what works for you.

You may need more or less, but be careful not to take more than 10mg.

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6. L-theanine is an amino acid that is found in green tea. Unfortunately for those of us with Mast Cell Activation Syndrome, green tea is fermented and can raise histamine levels.

So the L-theanine supplement is often a better choice.

It can be calming for many people, especially those with high glutamates.

It works by increasing GABA, a calming neurotransmitter in the body. 

One thing to note:  L-theanine is a methyl donor, so you’ll want to be cautious with it if you are overmethylated.

I use Pure Encapsulations L-theanine. I take one capsule in the morning and one capsule two hours before bedtime.

7. CBD Oil is an extract of hemp plants. It does not create any mood or mind-altering effects. Hemp derived CBD oil is legally available in all 50 states in the US.

CBD Oil can help support healthy sleep cycles and support recovery from exercise-induced inflammation. It also supports calm mood and management of normal, everyday stresses.

There are many poor-quality versions of CBD Oil on the market, especially the cheaper ones.

Charlotte’s Web Hemp makes excellent Organic CBD Oils. I use 6-10 drops of the stronger concentration Charlotte’s Web Hemp CBD Oil Original formula at bedtime. Sometimes I use a couple drops in the morning for extra daytime support.

charlotte's web CBD oil

8. Magnolia Bark extract comes from the bark of the Magnolia Tree. The extract is also called Honokiol or Relora.

It is an excellent mast cell stabilizer. It is also an anti-inflammatory and antioxidant.

It can help with sleep by increasing GABA, a calming neurotransmitter. Magnolia Bark can also help with reducing stress chemicals in the body.

Studies have also shown that Magnolia Bark can help with anxiety and depression by increasing serotonin.

Magnolia bark can slightly thin the blood, so if you use blood thinners or have a bleeding disorder, check with your physician before you use Magnolia Bark.

Because Magnolia Bark supports the Central Nervous System, check with your physician if you are taking benzodiazepines.

Otherwise, Magnolia Bark may be very helpful for your sleep. I use this form of Magnolia Bark Extract. You want to make sure you get a good quality product that has a standardized extract like this one. I take 1 capsule 2 hours before bed.

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9. GABA, the calming neurotransmitter mentioned above, can also be taken directly as a supplement.

GABA doesn’t usually cross the blood-brain barrier, which is why many reports say GABA supplementation doesn’t work. However, those of us with MCAS often have a leaky blood-brain barrier. The one silver lining to that might be that GABA supplementation can work for us.

Two important tips:
1. Too much GABA can backfire, so keep levels below 500-750 mg.

2. GABA is very heat sensitive, so you want to get a reliable brand and be sure it didn’t sit in a hot warehouse.

I prefer to support GABA indirectly first with L-theanine and Honokiol. If those don’t do the trick or you can’t take them, GABA can be taken an hour or two before bedtime.

I like Pure Encapsulations GABA. I take 1 capsule 2 hours before bedtime. If you feel groggy when you wake up, you may need only ¼ to ½ capsule.

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How to Incorporate These Supplements into Your Life

Most people with Mast Cell Activation Syndrome and Histamine Intolerance get some insomnia relief with a combination of some of these supplements. Some get complete resolution of their symptoms. Others get some improvement, but will still need more support.

I recommend trying new supplements like these on a weekend first when you don’t have to go anywhere. That way if something bothers you, it will have a chance to wear off before you have to be at your best.

Also with Mast Cell Activation Syndrome, always start new supplements low and slow. I suggest trying new supplements with just a sprinkle. Open the capsule and put a sprinkle of the supplement in water. That way, if you react to something, it will be less of a reaction than if you try a whole capsule. This is also important if you just have Histamine Intolerance.

Just try 1 change every 3-4 days. That way, if something bothers you, you’ll know what caused it. This includes supplements, foods, travel, etc. Don’t change more than one thing at a time or you’ll get confused about what might be helping or making things worse.

I recommend trying things in this order:

  • Magnesium – Try Magnesium first because it is inexpensive and is essential in so many processes in the body. This is likely the most essential supplement from the list to try.
  • 5htp – After a few days try the sublingual 5-htp, since it also supports melatonin.
  • Melatonin – After that, melatonin would be a good bet.
  • Magnolia Bark Extract – If you still need more support, then try the Magnolia Bark extract.
  • L-theanine– After that, you can try the L-theanine. But remember that if you are an over methylator, it might make you anxious. So again, just try one thing at a time.
  • GABA – If you are still needing more support, then you could try GABA.
  • Pycnogenol, CBD Oil, Olive Leaf Extract – any of these could be tried next, based on what your body needs.

The amounts listed above are what I personally use. You may need more or less. This is not intended as medical advice, but as a starting point for a conversation to have with your Healthcare Provider.

If you try these supplements and you are still struggling to sleep, it’s probably because you aren’t taking into consideration your root factors underlying Mast Cell Activation Syndrome or Histamine Intolerance. I know that can be hard to hear. But this is what I specialize in.

If you are still struggling, there is hope. You can request your free root causes report below to start learning more.

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Find out the underlying issues that commonly cause Mast Cell Activation Syndrome and get a better understanding which ones are affecting you.

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Important Tip: Be sure to buy supplements from reputable brands and distributors.

I do not generally recommend buying heat-sensitive supplements on Amazon. Their supplements sit in hot warehouses. This can degrade the quality of the active ingredients, making it a waste of money.

There have also been numerous accounts of counterfeit supplements on Amazon. These suppliers sometimes add dangerous ingredients to the capsules. On rare occasion, I will list a supplement link to Amazon for supplements that are heat stable and have better pricing on Amazon.

I provide recommendations above on specific, reputable brands from reputable suppliers. I look for brands that do not have fillers known to cause mast cell problems, such as citric acid. I also compare brand prices to provide recommendations at the best value. 

The tips above are for informational purposes only and are not a prescription. Anyone with Mast Cell Activation Syndrome or Histamine Intolerance can react to any ingredients. Please be sure to discuss supplement recommendations and dosing with your Healthcare Provider.

What to Do If You Are Still Having Trouble Sleeping

If you are going to take supplements to help you with sleep, it is important to figure out what the root causes of your sleep issues are. There are so many factors that can affect sleep.

I really wanted to focus on some things you could start working on today to help improve your sleep. So you can consider these supplements as a starting point and see how you do.

For some people, though, fixing sleep quality in the long run means working on the root issues underlying your MCAS/Histamine Intolerance.

Working with a Functional Naturopath or Functional Medicine Doctor can help you determine whether nutritional imbalances and genetic factors may be contributing to your sleep issues.

This can allow you to target the supplementation you need. When you can narrow down the supplements your individual body needs, it is much more effective and less expensive in the long run.

The root causes to sleep problems in Mast Cell Activation Syndrome or Histamine Intolerance can include any combination of:

  • High Histamine Levels
  • Neurotransmitter Imbalances
  • Hormone Imbalances
  • Methylation Imbalances
  • Genetic Factors
  • Leaky Gut Issues
  • Chronic Inflammation
  • Pain
  • Leaky Blood Brain Barrier
  • High Ammonia
  • Infections
  • Stress
  • Airway Issues

I know it can seem overwhelming to figure this all out on your own. I spent over a decade learning how to fix my own sleep issues. I made tons of mistakes. I spent many, many nights completely miserable. But I also learned a lot along the way that I can share with you.

You deserve to have restful, peaceful sleep every night.

It is so important for your healing process. Good sleep is one of the most important things when you are healing from Mast Cell Activation Syndrome and Histamine Intolerance.

When I was working on fixing my sleep issues, I always wanted someone there who could guide me. This is why I’ve dedicated my life to helping people like you with MCAS and Histamine issues.

If you are interested in working with someone to help guide you, you can apply to the Mast Cell 360 program here:

Apply Here

Working with Mast Cell 360, together, we will:

  1. Review your health history and any labs run in the last year.
  2. Discuss the common root factors underlying sleep issues in MCAS/Histamine Intolerance that may be affecting you.
  3. Identify which one (or ones) are most likely the key for you.
  4. Decide whether genetic testing or lab tests may be helpful for you.
  5. Arrange to get the correct test or tests done.
  6. Plan a follow-up session to develop your healing plan and start you on the next steps.

Check out my Top 8 Mast Cell Supporting Supplements Master Class for more information!

Some links in this website are affiliate links, which means Mast Cell 360 may make a very small commission if you purchase through the link. It never costs you any more to purchase through the links, and we try to find the best deals we can. We only recommend products that we love and use personally or use in the Mast Cell 360 practice. Any commissions help support the newsletter, website, and ongoing research so Mast Cell 360 can continue to offer you free tips, recipes, and info. Thank you for your support!


  1. Angela

    The Seeking Health website indicates they have discontinued the 5htp lozenges. Is there another brand that is recommended?

  2. Shoshana Sturtz

    What is the dose for 5 htp? the Carlson chewable is 100mg for 2 tablets. Would you divide one tablet into 1/4’s throughout the day?

  3. Pedro

    Be careful with the Melatonin suggestion because it is also an amine so people with histamine intolerance will be worse with that.

    1. Beth O'Hara

      Thank you Pedro, it’s a great point for full amine intolerance. But most of those with Histamine Intolerance don’t have problems with melatonin and those types of amines. Tyramines are much more likely to be a problem in Histamine Intolerance.

    2. Jacqueline Jefferson

      Thanks Pedro, Whenever I take melatonin I awake between 2-3 a.m. with a headache caused from histamine increase, which triggers elevation of my blood pressure.

  4. Jen

    Every supplement is causing histamine release, the worst is magnesium. I haven’t slept in weeks. How long can 1 person do this? I need help. I am working on bringing my histamine levels down and my gut health is horrible. I believe I have SIBO and have been using oil of oregano.

    1. Suz Fleming, Mast Cell 360 Team

      Hi Jen,
      We understand it is so challenging when your body is in the state of reacting. One critical and often overlooked component of wellness is nervous system support. Beth starts many of her clients with this right away. You can read more about why this is so important in the link below. Beth talks about how nervous system support can help with:
      Reactions to foods, Reactions to supplements, Mold toxicity, Lyme, Epstein-barre, Other chronic infections, Long term illness, Major stressors, and Medical traumas.


    2. Jessica

      Melatonin causes me to drop into a severe depression after about a week and 5-HTP and L-theanine work paradoxically on me. Magnesium is tolerated but doesn’t tend to help me sleep. Would one of these other supplements work better for someone like me?

  5. Jacqueline Jefferson

    I appreciate all the great comments, and many thanks to Beth.

  6. Catlin Jackson

    The L-Theanine is made from fermentation. Is this a problem?

    1. Suz, Mast Cell 360 Team

      Hi Catlin,
      You are correct that many fermented products are not well-tolerated by anyone with Histamine Intolerance. In supplements, sometimes ingredients are in such small quantities that they don’t have the same effect as say, eating a serving of yogurt or pickles etc. Everyone has different tolerance levels, though, so we can’t say what will be right for you without knowing your history. If you start anything new, always be sure to start slowly, with just sprinkles, and gradually build up.

  7. Melanie

    I am always surprised to not see adrenal support mentioned for insomnia. It’s the ONLY thing that helped in mold. Considering CIRS causes incredibly amount did inflammation which kicks in adrenals to try to cool inflammation through the cortisol, I’m unsure why so many of the mold experts aren’t advising looking into this. You can easily check your cortisol levels using a 4 point saliva test. Adrenal support was the ONLY things that helped me in mold. Jujube+holy basil+relora OR PS/seriphos+ holy basil lower cortisol. Licorice root or adrenal cortex raises cortisol. Ashwaghanda is a true adaptogen that helps adapt the cortisol. ashwaghanda also increases gaba. Melatonin semi worked for me in mold but when cortisol is up, melatonin is shut down. GABA didn’t work for me. 5htp raises cortisol. Pycnogenol was horrible for me. L-theanine was as well. My entire family has responded well to the appropriate adrenal support. Heck, we even used ashwaghanda on the dog. My sister who found she was suffering from mold from my moldy adventures, also needed adrenal support. STTM is the most reliable info for adrenals. So if your reading this and you’ve tried just about everything, look into adrenals. Test and supplement accordingly. The ONLY one I would use without testing would be ashwaghanda since it neither raises or lowers directly but adapts the cortisol as one needs. For me, ashwaghanda isnt strong enough. Works brilliantly for husband and sister. Daughter uses holy basil as it does lower on its own but not as strong. Ironically, all of these are considered mast cell support. Why these aren’t mentioned more often? Who knows. But when I get into mold, even my tried and true adrenal support don’t out supplement mold.

    1. Suz, Mast Cell 360 Team

      Hi Melanie,
      What you have experienced with mold has also been an issue for a lot of folks. Mold is a common root factor seen in the Mast Cell 360 practice. Beth will have a course out on it soon. You can opt in for updates here: http://www.mastcell360.com/mold-course.

      Wishing you the best!

  8. Julia

    Hi thankyou for the advice I am just wanting to know if pine bark and magnolia bark extract can be taken together. Thanks julia

    1. Suz, Mast Cell 360 Team

      Hi Julia,
      Yes, it is usually fine. If you have any questions or concerns, though, be sure to talk with your provider who knows your full health history. Thanks for reaching out!

  9. AB

    The Carlson 5HTP has Sorbitol and mannitol as other ingredients. Isn’t that also terrible for the gut and could possibly cause some loose stools?

    1. Suz, Mast Cell 360 Team

      For insomnia, Beth says she does like this 5HTP as sublingual (under the tongue). She said she hasn’t found the small amount of sorbitol and mannitol in this product to be a problem for most people. But if you aren’t sure your level of sensitivity, you may consider starting with just a small amount. We often say start with “drops or sprinkles” and build up slowly as tolerated.

      If you are using the capsule form, you may need to open the capsule and place the contents under the tongue.

      Beth also said that swallowing the capsule form of 5htp is used a lot for constipation. But if you aren’t using it for constipations, it can cause diarrhea and acid reflux.
      We always suggest talking with your practitioner to consider your unique needs to see what may be right for you. Hope this helps! –Suz

  10. Rudolf


    I ve heard that a low comt gene could have great influence on the stress response and sleep and polyphenols lowe the ability to breakdown adrenaline and other stresshormones. Is that true?


    1. kam

      Hello Rudolf,

      We don’t have any information on the website or Facebook about that specifically, at this time. But we are always adding new content so be sure to check back regularly. While knowing genetic information can often help us optimize, most genetic variants are not a one-size-fits all answer or a life sentence. This article addresses viewing genetic information in the context of illness and mast cell activation syndrome.



    1. Jamie, Mast Cell 360

      Hi Robert. Thanks for sharing a resource that you’ve found that works well for you. While this green tea may or may not be fermented, green tea (as well as black and white) can inhibit DAO, and can be higher in oxalates, so it may or may not be right for everyone in the MCAS community. If you haven’t seen it yet, you might be interested in this blog post on tea: https://mastcell360.com/tulsi-rose-magic-calming-tea-for-those-with-mast-cell-activation-syndrome-and-histamine-intolerance-low-histamine-low-oxalate-low-lectin-low-fodmap/

  11. Warren Young

    Pure Encapsulations’s GABA has Absorbyl Palmitate listed as one of their ingredients. Absorbyl Palmitate is high histamine.

    1. Jamie, Mast Cell 360

      Hi Warren. Thanks for bringing this to our attention. You are correct that ascorbyl palmitate is higher histamine since it is made from fermentation. We do our best to keep up with ingredient changes, but it is possible the Pure Encapsulations had a formula change after this blog was written. You can find a lower histamine GABA option in our webstore here: https://store.mastcell360.com/gaba-minimum-order-2.html. Please note that our website and the content we share is for informational and educational purposes only, we cannot say if the supplements listed will or will not work for you. Please always consult your licensed medical practitioner before adding anything new.

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