Glutamine, an essential amino acid, has many functions in the human body.
It is an important part of the immune system and a key building block of protein.
Glutaamine plays a unique role in intestinal health.
This amino acid is naturally produced by the body and can also be found in many foods. You may not know if glutamine supplements are necessary for your optimal health.
This article will explain why glutamine is so important, and discuss the safety and benefits of glutamine supplements.
An amino acid is glutamine. Amino acid molecules play multiple roles in the body.
They are used to build proteins.
Proteins are essential for the functioning of organs. They also have other functions such as transporting substances into the blood and fighting harmful bacteria and viruses (1).
It is available in two forms, L-glutamine or D-glutamine.
They look almost identical, but they have a slightly different molecular arrangement (2).
L-glutamine is the form that can be found in food and supplements. It is sometimes listed in supplements as L-glutamine. Others simply refer to it as glutamine.
L-glutamine can be used to make proteins or perform other functions. However, D-glutamine seems to be very important in living organisms (3-4).
L-glutamine is a natural amino acid that can be made in the body. It is actually the most abundant amino acids in blood and other body fluids (6, 5).
There are instances when your body’s glutamine requirements are greater than its production (7).
It is therefore considered an essential amino acid that must be taken from the diet only if it is injured or sick (8).
Glutaamine is also an important molecule in the immune system and intestinal health (9).
> Summary Glutamine, an essential amino acid, is a summary. L-glutamine can be found in food, supplements, and the body. It is part the proteins of your body and plays an important role in intestinal health and immune function.
There are many foods that contain glutamine. A typical diet should contain 3 to 6 grams of glutamine per day. However, this may vary depending on what you eat (10).
Due to their high protein content, animal products contain the highest amounts.
Some plant-based foods contain a higher percentage of this protein.
One study used advanced laboratory techniques (11) to determine the amount of L-glutamine in different foods.
Below are the percentages of L-glutamine found in each food.
* Eggs: 4.4% (0.6% per 100g)
* Beef: 4.8% (1.2g for 100g)
* Skim milk: 8.1% (0.3% per 100g milk)
* Tofu: 9.1% (0.6% for 100 g)
* White rice: 11.1% (0.3% per 100g)
* Corn: 16.2% (0.4g for 100g)
Although certain plant sources like white rice and corn have high levels of glutamine protein, overall they are low in protein (11, 12, 13, 13).
Meat and other animal products are therefore the best way to obtain large amounts.
Unfortunately, it is not possible to determine the exact amount of glutamine in certain foods.
Glutamin is an essential component of protein, so almost any food that contains it will have some.
It is possible to increase your intake of glutamine by focusing on protein.
Summary: Most foods containing protein will have some amount of glutamine. However, the amounts can vary. Because of their high protein content, animal foods are excellent sources. You can make sure you get enough protein by making sure your diet is balanced.
Glutaamine’s role in the immune system is one of its most important functions.
It is an essential fuel source for immune cells, including white and intestinal cells (14).
It can also drop due to major injuries, burns, or surgeries (15-16).
Your body might need glutamine more than it can produce. This is why your body may use protein stores (e.g. muscle) to make more (17, 18).
Insufficient glutamine can also compromise the immune system (17, 19).
After major injuries such as burns, patients often receive high-protein, high-glutamine, or glutamine supplements (17).
Research has also shown that taking glutamine supplements can improve your health, reduce infections, and make it easier to stay in hospital after surgery (20-21).
They have also been shown to increase survival rates and lower medical costs for critically ill patients (22-23).
Studies have also shown that glutamine supplements can improve immunity in animals infected by viruses or bacteria (19, 24,).
There is no strong evidence to support benefits for healthy adults. However, these individuals can still get their needs met by diet and natural production (25).
Summary Glutamine plays a vital role in immune function. In some cases, however, the body might not be able produce enough glutamine due to injury or illness. Supplements with glutamine may improve immunity and preserve protein stores.
Glutamine’s benefits to the immune system are directly related to its role as an intestinal health.
The intestines make up the majority of the immune system in the human body.
This is due to the immune function of many intestinal cells, and the trillions of bacteria in your intestines that can impact your immune health (26).
Glutamine is an important source of energy for the intestinal and immune cells (9-14).
It helps to maintain the barrier between your intestines (and the rest of your body) and prevents leaky gut (6-7, 27).
This stops harmful bacteria and toxins from getting into your body through your intestines (28).
It is also important for normal growth and maintenance cells in the intestinal tract (6, 27, 28).
Glutaamine, due to its importance in the immune system’s functioning, may be beneficial for your overall health. It supports the intestinal cells (19 and 26).
> Summary The intestines make up a large part of your immune system. Glutamine provides energy for your intestinal and immune cells. It helps to maintain the intestinal barrier and promotes proper growth.
Because glutamine is a protein building block, researchers have looked into whether it can be used as a supplement to improve muscle growth or exercise performance.
One study found that 31 participants used either glutamine (29) or placebo for weight training over six weeks.
Both groups had increased muscle mass and strength by the end of their study. There were no significant differences in the results between the two groups.
Studies have also confirmed that it does not affect muscle mass or performance (31, 32).
Some research suggests that glutamine supplements might decrease muscle soreness after intense exercise (322).
One study actually found that running for two hours with glutamine, glutamine or glutamine plus carbs can reduce fatigue markers (33).
It can also be used to improve the immune function of athletes. However, results vary (34 to 35 to 36).
Another study found that the addition of certain amino acids and carbohydrates did not increase muscle’s ability to recover carbohydrate stores (glycogen).
There is no evidence to suggest that these supplements increase muscle strength or quantity. Although there is limited evidence to support other effects, more research is necessary.
Important to remember that athletes often consume high amounts of protein in their daily diets. This means they could be taking large amounts of glutamine without supplementation (38).
Summary: There is not much evidence to support the use of glutamine supplements to increase muscle strength or muscle growth. They may also reduce fatigue and muscle soreness after or during exercise.
There is no danger that glutamine, an amino acid naturally produced by the body, could be harmful in normal amounts.
A typical diet could contain between 3 and 6 grams of carbohydrates per day. However, this number can vary depending on the type and quantity of food consumed (10)
Glutamin supplements have been studied in a variety of doses. They were used at varying doses from 5 grams per day to 45 grams per daily for six weeks (29).
Although there were no side effects reported from this high dose, blood safety markers weren’t specifically tested.
Some studies also found minimal safety concerns with short-term supplementation up to 14 grams per days (39).
It is generally believed that supplements are safe for short-term use. Some scientists are concerned about the long-term use of supplements (25).
The body’s ability to absorb and process amino acids may change if glutamine is added to a daily diet. However, these changes have long-term consequences that are not known (25).
Long-term supplementation is therefore more important, especially when high doses of the drug are taken.
If you consume a high-protein, animal-based diet, glutamine supplements might not be as effective as if you are eating a lower-protein, plant-based diet.
Supplements may not be necessary if you eat a plant-based diet that has low levels of glutamine.
It is best to begin with 5 grams of glutamine per day if you are considering taking a glutamine supplement.
Summary It is safe to eat glutamine in foods and take short-term supplements. Glutamin supplements can have an adverse effect on the body’s ability to process amino acids. Studies on the long-term effects of glutamine supplements are still needed.
L-glutamine, and D-glutamine are two forms of the amino acid glutamine.
L-glutamine, which is naturally produced in the body and is found in many foods, is the most important form. A typical diet has 3 to 6 grams of L-glutamine per day.
It is a fuel source for intestinal cells, and it helps to keep the connections strong in the intestines.
Supplementing with it can be helpful for your immune system and recovery during times when your body is unable to produce the right amount, such as injury or severe illness.
Glutamine can also be used as a supplement for sports, although most research doesn’t support its effectiveness.
Supplementing seems to be safe for the short-term. However, more research is required on its long-term effects.
Consider whether current evidence supports the use of a glutamine supplement before you take it.
