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Build it slowly

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Alcohol is a triple threat: it contains histamine (especially wine and beer), it inhibits DAO activity, and it increases intestinal permeability (allowing more histamine to enter circulation)

One recent study (2023) focused solely on people with proven B12 deficiency and demonstrated that supplementation (either by injection or tablet) helped to reduce the time to fall asleep, increased sleep duration, and reduced daytime sleepiness