Glutamine has become a popular supplement to help a person achieve optimal health. In this article, we will discuss what glutamine does, its many uses, benefits, and potential side effects. We will also note the foods high in glutamine as well as top supplements.
What is Glutamine?
Glutamine is an amino acid that has many uses in the body. It is an essential nutrient, which means the body produces it naturally. It is also the most abundant in the human body, and one of the few amino acids that can cross the blood-brain barrier (BBB). This barrier prevents substances in the blood from crossing into the fluid of the central nervous system.
There are two types of glutamine supplements: L-glutamine and glutamine peptides. Glutamine peptides are linked to other amino acids, which makes them more stable and easily assimilated in the body. On the other hand, L-glutamine is not linked to other amino acids. Many supplements contain glutamine peptides while others contain L-glutamine.
In addition, another type of glutamine is D-glutamine. L-glutamine is the glutamine most prevalent type, found in food and supplements and can be created naturally by the body. D-glutamine is similar to L-glutamine, but they have slightly different molecular configurations and uses. D-glutamine is used in many metabolic processes and is synthesized from ammonia and glutamic acid. D-glutamine is the primary carrier of nitrogen in the body and works on a cellular level.
Benefits of L Glutamine
Glutamine has many benefits in the body. While the body can create glutamine naturally, many opt to consume additional amounts in an attempt to replenish levels of the amino acid and reap more of its benefits.
- Digestive health. Glutamine can help the body rebuild the mucosa, which is the thin lining of the digestive tract. This could help alleviate pain or discomfort associated with stomach cramps, bloating, gas, heartburn, and other digestive issues.
- Muscular health. Glutamine supplements are often used to stimulate muscle growth. Strenuous exercise can also deplete glutamine levels, which can lead to decreased energy levels and slower athletic response times.
- Recovery from exercise. It can take the body several days to replenish glutamine stores after strenuous exercise. In addition to replenishing glutamine levels, supplements are often used to alleviate muscle soreness and improve strength recovery after strenuous exercise.
- Immunity. In addition to strenuous exercise, glutamine levels are reduced due to injury, surgery, burns, and sepsis. Glutamine is used by cells in the immune system to support the production of lymphocytes and macrophages. These white blood cells are instrumental in fighting infection throughout the body and strengthening the immune system.
- Brain Health. Glutamine is essential for brain function and metabolism. The amino acid has been found to be a precursor to the neurotransmitters glutamate and gamma-aminobutyric acid (GABA). Neurotransmitters are chemicals that boost, carry, and balance signals between neurons, nerve cells, and other various cells in the body. These signals affect many bodily functions, including sleep, heart rate, mood, appetite, and fear.
How Much Glutamine Do I Need?
Even though the body creates glutamine, supplements can be consumed as well. Up to 30 grams of glutamine taken daily is considered safe by many experts. Consumption of glutamine is often broken down into multiple dosages of 5-10 grams per serving.
Side Effects of L Glutamine
Glutamine is a popular dietary supplement with few known side effects. However, it is advised that some individuals consult with a physician before taking glutamine supplements:
- Liver issues. L-glutamine is metabolized by the liver, which might pose a problem for those with liver disease.
- Pregnant or breastfeeding mothers. Even though there is little research on how glutamine affects women who are pregnant or breastfeeding, physicians advise women to refrain from taking additional glutamine. Few studies have been conducted on the effects of glutamine on children. As a result, consumption of the amino by children should only be done under a doctor’s supervision.
- Those on medication. Individuals taking glutamine supplements should notify their doctor if they are prescribed any medications.
Foods High in Glutamine
Eating foods high in fat, sodium, artificial colors, and pesticides could lead to a variety of health issues, such as obesity, high blood pressure, and elevated blood sugar levels. The key to good health is to consume a diet of rich, nutrient-dense foods and foods high in glutamine. Here are the top foods rich in glutamine:
- Wild Fish
- Grass-fed Beef
Are Glutamine Supplements Right For You?
Even though the body produces glutamine naturally, potential deficiencies could exist due to exercise, digestive issues, sickness, and trauma. For example, glutamine might be prescribed for individuals to help treat side effects of various ailments. Athletes consume glutamine supplements for muscle recovery and preventing soreness.
In addition to foods, glutamine can be consumed via supplements as well. Here are the top glutamine supplements:
CytoGlutamine™ supplies the body with L-glutamine via easy to consume powder and capsules. Each serving size of 3 grams (3/4 teaspoon) helps to promote the health, function and repairing of the mucosal cells. It also helps maintain muscle tissue while simultaneously supporting the strength of muscles and their growth.
Eventa Lq - Cellular Enzyme Corrector contains L-Glutamine, L-Valine, L-Tyrosine, L-Histidine HCl, L-Lysine, and other nutrients. These ingredients work together to increase energy, maintain organ health, and support muscle integrity. This product also supports the building of enzymes vital to nutria-metabolomic pathways.
GastroRestore™ is specifically designed to support the health and function of the gastrointestinal system. This product contains L-Glutamine which is vital for muscle growth and support, as well as the health of the immune system. In addition to L-Glutamine, this product contains licorice root, Carnosine, glucosamine, and other natural ingredients. GastroRestore™ does not contain gluten, dairy, corn, wheat, yeast, artificial colors, flavors, sugars or preservatives,