What are the primary functions of l-glutamine in the body. How does l-glutamine support immune system function. Why is l-glutamine important for athletes and people under stress. Can l-glutamine supplementation benefit individuals with certain medical conditions.

The Fundamentals of L-Glutamine: Nature’s Abundant Amino Acid

L-glutamine stands out as the most plentiful amino acid in the human body, playing a crucial role in various physiological processes. This versatile compound serves as a fundamental building block of protein and is integral to maintaining optimal health. But what exactly makes l-glutamine so essential?

L-glutamine is primarily stored in muscles and lungs, where it is synthesized to meet the body’s regular requirements. Under normal circumstances, the body produces sufficient amounts of this amino acid. However, during periods of extreme stress, such as intense physical exertion or recovery from injury, the demand for l-glutamine can exceed the body’s production capacity.

Key Functions of L-Glutamine in the Body

• Ammonia removal
• Immune system support
• Brain function maintenance
• Digestive system support

Is l-glutamine supplementation necessary for everyone? Generally, a balanced diet provides adequate l-glutamine for most individuals. However, certain medical conditions, surgeries, infections, and prolonged stress can deplete l-glutamine levels, potentially warranting supplementation.

L-Glutamine’s Role in Wound Healing and Recovery

When the body experiences stress from injuries, infections, burns, trauma, or surgical procedures, it releases cortisol into the bloodstream. Elevated cortisol levels can diminish the body’s l-glutamine stores, potentially impacting recovery processes. How does l-glutamine supplementation affect recovery in critical situations?

Research indicates that incorporating l-glutamine into enteral nutrition (tube feeding) can reduce mortality rates among trauma and critically ill patients. Clinical studies have demonstrated that l-glutamine supplements can bolster the immune system and decrease infection rates, particularly those associated with surgical procedures.

L-Glutamine in Intensive Care Settings

Can l-glutamine help prevent complications in intensive care patients? Evidence suggests that l-glutamine may play a role in preventing or treating multiple organ dysfunction following shock or other severe injuries in intensive care unit patients. Additionally, l-glutamine supplements have shown promise in aiding recovery from severe burns.

L-Glutamine and Inflammatory Bowel Disease: A Complex Relationship

L-glutamine is known to protect the mucosa, the lining of the gastrointestinal tract. This protective function has led some researchers to hypothesize that individuals with inflammatory bowel disease (IBD), such as ulcerative colitis and Crohn’s disease, may have insufficient l-glutamine levels. However, the efficacy of l-glutamine supplementation in IBD treatment remains unclear.

Do l-glutamine supplements improve IBD symptoms? Two clinical trials found no significant improvement in Crohn’s disease symptoms with l-glutamine supplementation. Further research is needed to establish definitive conclusions. Patients considering l-glutamine for IBD should consult their healthcare provider before initiating supplementation.

L-Glutamine in HIV/AIDS Management: Potential Benefits for Nutrition

Individuals with HIV or AIDS often experience severe weight loss, particularly in muscle mass. How might l-glutamine supplementation impact nutritional status in these patients? Some studies involving people with HIV and AIDS have found that l-glutamine supplements, when combined with other essential nutrients like vitamins C and E, beta-carotene, selenium, and N-acetylcysteine, may promote weight gain and enhance intestinal nutrient absorption.

Nutritional Support in HIV/AIDS

• Potential for improved weight gain
• Enhanced nutrient absorption
• Combination with other key nutrients for optimal results

L-Glutamine for Athletes: Enhancing Performance and Recovery

Endurance athletes, such as marathon runners, may experience reduced l-glutamine levels due to intense training. This depletion has been associated with an increased susceptibility to infections, particularly following major athletic events. Does l-glutamine supplementation offer benefits for athletes?

A study focused on endurance athletes revealed that l-glutamine supplementation resulted in fewer infections. However, it’s important to note that this benefit appears to be specific to high-intensity endurance athletes and may not extend to individuals engaging in moderate-intensity exercise.

L-Glutamine and Athletic Performance

1. Potential reduction in post-event infections
2. Support for immune function during intense training periods
3. Possibly aids in recovery from strenuous exercise

Are there specific guidelines for l-glutamine supplementation in athletes? While research shows promise, optimal dosing and timing of l-glutamine supplementation for athletes require further investigation. Athletes considering l-glutamine supplements should consult with a sports nutritionist or healthcare provider to develop an appropriate supplementation strategy.

L-Glutamine in Cancer Care: Potential Applications and Considerations

Many cancer patients exhibit low l-glutamine levels, prompting researchers to explore its potential role in cancer care. How might l-glutamine supplementation benefit cancer patients undergoing treatment?

L-glutamine is often administered to malnourished cancer patients receiving chemotherapy or radiation treatments. It has also been used in patients undergoing bone marrow transplants. Some studies suggest that l-glutamine may help reduce stomatitis (mouth inflammation) caused by chemotherapy and potentially alleviate chemotherapy-associated diarrhea.

L-Glutamine and Cancer Treatment Side Effects

• Potential reduction in chemotherapy-induced stomatitis
• Possible alleviation of chemotherapy-related diarrhea
• Nutritional support for malnourished patients

Is l-glutamine safe and effective as part of cancer treatment? While preliminary research shows promise, more clinical studies are needed to establish the safety and efficacy of l-glutamine in cancer care. Patients should always consult their oncologist before incorporating l-glutamine or any supplement into their treatment regimen.

Understanding L-Glutamine Supplementation: Dosage and Safety Considerations

As interest in l-glutamine supplementation grows, it’s crucial to understand proper dosing and potential safety concerns. How much l-glutamine is considered safe for supplementation?

Dosage recommendations for l-glutamine can vary depending on the specific health condition or goal. Typically, doses range from 5 to 30 grams per day, often divided into multiple doses. However, it’s essential to consult a healthcare provider before starting any supplementation regimen, as individual needs may vary.

Potential Side Effects of L-Glutamine Supplementation

• Gastrointestinal discomfort
• Headaches
• Dizziness
• Possible interactions with certain medications

Are there any contraindications for l-glutamine supplementation? Individuals with liver or kidney disease should exercise caution when considering l-glutamine supplements. Additionally, those with a history of seizures or taking anti-epileptic medications should consult their healthcare provider before using l-glutamine.

The Future of L-Glutamine Research: Emerging Applications and Potential Breakthroughs

As scientific understanding of l-glutamine’s role in human health continues to evolve, researchers are exploring new potential applications for this versatile amino acid. What areas of l-glutamine research show promise for future breakthroughs?

Emerging Areas of L-Glutamine Research

1. Gut health and microbiome interactions
2. Neurodegenerative disorders
3. Metabolic health and insulin sensitivity
4. Cardiovascular health
5. Aging and longevity

How might advances in l-glutamine research impact future medical treatments? As our understanding of l-glutamine’s diverse functions in the body grows, it may lead to novel therapeutic approaches for various health conditions. Ongoing research may uncover new applications in areas such as cognitive health, metabolic disorders, and age-related diseases.

Integrating L-Glutamine into a Holistic Health Approach

While l-glutamine supplementation shows promise for various health applications, it’s important to consider its role within a broader context of overall health and wellness. How can individuals incorporate l-glutamine into a comprehensive health strategy?

Strategies for Optimizing L-Glutamine Levels

• Consuming l-glutamine-rich foods (e.g., eggs, beef, chicken, fish, dairy products)
• Managing stress through relaxation techniques and adequate sleep
• Engaging in regular, moderate exercise
• Maintaining a balanced diet rich in diverse nutrients
• Considering supplementation when appropriate, under medical guidance

Can dietary changes alone provide sufficient l-glutamine for most individuals? For many people, a well-balanced diet that includes protein-rich foods can provide adequate l-glutamine. However, certain populations, such as athletes, critically ill patients, or those with specific medical conditions, may benefit from targeted supplementation.

L-Glutamine in Functional Medicine: A Personalized Approach

Functional medicine practitioners often consider l-glutamine supplementation as part of a personalized treatment approach for various health concerns. How does functional medicine incorporate l-glutamine into patient care?

Applications of L-Glutamine in Functional Medicine

1. Gut healing protocols
2. Immune system support
3. Stress management strategies
4. Recovery from intense physical activity
5. Nutritional support in chronic illness

What factors do functional medicine practitioners consider when recommending l-glutamine? Practitioners typically assess individual patient needs, considering factors such as overall health status, specific symptoms, dietary habits, and lifestyle factors. This personalized approach aims to optimize l-glutamine’s potential benefits while addressing underlying health imbalances.

L-Glutamine and Sports Nutrition: Optimizing Performance and Recovery

The potential benefits of l-glutamine for athletes have sparked interest in its role in sports nutrition. How can athletes effectively incorporate l-glutamine into their nutritional strategies?

L-Glutamine Strategies for Athletes

• Pre-workout supplementation for energy support
• Post-workout supplementation to aid recovery
• Ongoing supplementation during intense training periods
• Combination with other sports nutrition supplements

Does the timing of l-glutamine consumption matter for athletes? Some research suggests that consuming l-glutamine immediately after exercise may enhance its benefits for recovery and immune function. However, individual responses may vary, and athletes should work with sports nutritionists to develop personalized supplementation strategies.

L-Glutamine and Digestive Health: Beyond Inflammatory Bowel Disease

While research on l-glutamine’s role in inflammatory bowel disease has shown mixed results, its potential benefits for overall digestive health continue to be explored. What other digestive conditions might benefit from l-glutamine supplementation?

Potential Digestive Applications of L-Glutamine

1. Leaky gut syndrome
2. Small intestinal bacterial overgrowth (SIBO)
3. Gastric ulcers
4. Chemotherapy-induced mucositis
5. Post-operative gut function recovery

How does l-glutamine support digestive health at the cellular level? L-glutamine serves as a primary fuel source for intestinal cells, supporting the integrity of the gut lining. This function may contribute to improved nutrient absorption, reduced inflammation, and enhanced gut barrier function.

L-Glutamine in Aging: Potential for Healthy Longevity

As research into healthy aging advances, l-glutamine’s potential role in supporting longevity and quality of life in older adults is gaining attention. How might l-glutamine supplementation benefit aging individuals?

L-Glutamine and Aging

• Maintenance of muscle mass and strength
• Support for immune function in older adults
• Potential cognitive health benefits
• Possible role in maintaining gut health with age

Can l-glutamine supplementation help combat age-related muscle loss? Some studies suggest that l-glutamine, particularly when combined with resistance exercise, may help preserve muscle mass and strength in older adults. However, more research is needed to fully understand its long-term effects on aging processes.

The Interplay Between L-Glutamine and Other Nutrients

L-glutamine’s functions in the body are often interconnected with those of other nutrients. Understanding these relationships can help optimize overall health and supplementation strategies. How does l-glutamine interact with other key nutrients?

Nutrient Interactions with L-Glutamine

1. Vitamin D: May enhance l-glutamine’s immune-supporting effects
2. Zinc: Works synergistically with l-glutamine in wound healing
3. Omega-3 fatty acids: May complement l-glutamine’s anti-inflammatory properties
4. B-complex vitamins: Support l-glutamine metabolism
5. Antioxidants: May enhance l-glutamine’s cellular protective effects

Should l-glutamine be taken with other supplements for optimal benefits? While l-glutamine can be effective on its own, combining it with complementary nutrients may enhance its overall impact. However, it’s crucial to consult with a healthcare provider before combining multiple supplements to ensure safety and efficacy.

L-Glutamine in Mental Health: Exploring Potential Cognitive Benefits

Emerging research is investigating l-glutamine’s potential role in supporting mental health and cognitive function. How might l-glutamine influence brain health and psychological well-being?

Potential Mental Health Applications of L-Glutamine

• Mood regulation
• Stress resilience
• Cognitive performance
• Sleep quality
• Neurotransmitter balance

Can l-glutamine supplementation improve cognitive function? While research in this area is still in its early stages, some studies suggest that l-glutamine may support cognitive processes by providing energy to brain cells and potentially influencing neurotransmitter production. However, more clinical trials are needed to establish definitive cognitive benefits.

As research into l-glutamine continues to evolve, our understanding of this versatile amino acid’s potential applications in health and wellness will undoubtedly expand. While current evidence supports its use in various medical and nutritional contexts, it’s essential to approach l-glutamine supplementation with a balanced perspective, considering individual needs and consulting healthcare professionals for personalized guidance. The future of l-glutamine research holds promise for uncovering new ways to leverage this abundant amino acid for optimal health and well-being across diverse populations and health conditions.

Glutamine Information | Mount Sinai

L-glutamine

Glutamine is the most abundant amino acid (building block of protein) in the body. The body can make enough glutamine for its regular needs. But during times of extreme stress (the kind you experience after heavy exercise or an injury), your body may need more glutamine than it can make. Most glutamine is stored in muscles, followed by the lungs where much of the glutamine is made.

Glutamine is important for removing excess ammonia (a common waste product in the body). It also helps your immune system function and may be needed for normal brain function and digestion.

You can usually get enough glutamine without taking a supplement because your body makes it and you get some in your diet. Certain medical conditions, including injuries, surgery, infections, and prolonged stress, can lower glutamine levels. In these cases, taking a glutamine supplement may be helpful.

Uses

Wound healing and recovery from illness

When the body is stressed (from injuries, infections, burns, trauma, or surgical procedures), it releases the hormone cortisol into the bloodstream. High levels of cortisol can lower your body’s stores of glutamine. Several studies show that adding glutamine to enteral nutrition (tube feeding) helps reduce the rate of death in trauma and critically ill people. Clinical studies show that taking glutamine supplements strengthens the immune system and reduce infections, particularly infections associated with surgery. Glutamine may help prevent or treat multiple organ dysfunction after shock or other injuries among people in the intensive care unit. Glutamine supplements may also help in the recovery of severe burns.

Inflammatory bowel disease (IBD)

Glutamine helps protect the lining of the gastrointestinal tract known as the mucosa. For that reason, some researchers believe that people who have IBD (ulcerative colitis and Crohn disease) may not have enough glutamine. However, two clinical trials found that taking glutamine supplements did not improve symptoms of Crohn disease. More research is needed. In the meantime, ask your doctor when deciding whether to use glutamine for IBD.

HIV/AIDS

People with HIV or AIDS often experience severe weight loss (particularly loss of muscle mass). A few studies of people with HIV and AIDS have found that taking glutamine supplements, along with other important nutrients, including vitamins C and E, beta-carotene, selenium, and N-acetylcysteine, may increase weight gain and help the intestines better absorb nutrients.

Athletes

Athletes who train for endurance events (like marathons) may reduce the amount of glutamine in their bodies. It is common for them to catch a cold after an athletic event. Some experts think that may be because of the role glutamine plays in the immune system. For this select group of athletes, one study showed that taking glutamine supplements resulted in fewer infections. The same is not true, however, for exercisers who work out at a moderate intensity.

Cancer

Many people with cancer have low levels of glutamine. For this reason, some researchers speculate that glutamine may be helpful when added to conventional cancer treatment. Supplemental glutamine is often given to malnourished cancer patients undergoing chemotherapy or radiation treatments, and sometimes used in people undergoing bone marrow transplants.

Glutamine seems to help reduce stomatitis (an inflammation of the mouth) caused by chemotherapy. Some studies suggest that taking glutamine orally may help reduce diarrhea associated with chemotherapy.

More clinical research is needed to know whether glutamine is safe or effective to use as part of the treatment regimen for cancer.

Dietary Sources

Dietary sources of glutamine include plant and animal proteins such as beef, pork, poultry, milk, yogurt, ricotta cheese, cottage cheese, raw spinach, raw parsley, and cabbage.

Available Forms

Glutamine, usually in the form of L-glutamine, is available by itself, or as part of a protein supplement. These come in powders, capsules, tablets, or liquids.

Standard preparations are typically available in 500 mg tablets or capsules.

How to Take It

Take glutamine with cold or room temperature foods or liquids. It should not be added to hot beverages because heat destroys glutamine.

Pediatric

For children 10 years and younger: DO NOT give glutamine to a child unless your pediatrician recommends it as part of a complete amino acid supplement.

Adult

Speak with your health care provider regarding dosing instructions.

Precautions

Because of the potential for side effects and interactions with medications, you should take dietary supplements only under the supervision of a knowledgeable health care provider. You should only take high doses under the supervision of a physician.

Glutamine powder should not be added to hot beverages because heat destroys glutamine. Glutamine supplements should also be kept in a dry location.

People with kidney disease, liver disease, or Reye syndrome (a rare, sometimes fatal disease of childhood that is generally associated with aspirin use) should not take glutamine.

People who have psychiatric disorders, or who have a history of seizures, should use caution when considering supplementation with glutamine. Some researchers feel that taking glutamine may worsen these conditions.

Many elderly people have decreased kidney function, and may need to reduce their dose of glutamine.

Glutamine is different from glutamate (glutamic acid), monosodium glutamate, and gluten. Glutamine should not cause symptoms (headaches, facial pressure, tingling, or burning sensation) associated with sensitivity to monosodium glutamate. People who are gluten sensitive can use glutamine without problems. However, some people may be sensitive to glutamine, which is completely separate from gluten.

Possible Interactions

Lactulose: Glutamine supplementation can increase ammonia in th body, so taking glutamine may make lactulose less effective.

Cancer therapy: Glutamine may increase the effectiveness and reduce the side effects of chemotherapy treatments with doxorubicin, methotrexate, and 5-fluorouracil in people with colon cancer. Preliminary studies suggest that glutamine supplements may prevent nerve damage associated with a medication called paclitaxel used for breast and other types of cancers.

However, laboratory studies suggest that glutamine may actually stimulate growth of tumors. More research is needed before researchers can determine whether it is safe to use glutamine if you have cancer. If you are receiving chemotherapy, you should never add supplements to your regimen without consulting your doctor.

Supporting Research

Abcouwer SF. The effects of glutamine on immune cells [editorial]. Nutrition. 2000;16(1):67-69.

Agostini F, Giolo G. Effect of physical activity on glutamine metabolism. Curr Opin Clin Nutr Metab Care. 2010;13(1):58-64.

Akobeng AK, Miller V, Stanton J, Elbadri AM, Thomas AG. Double-blind randomized controlled trial of glutamine-enriched polymeric diet in the treatment of active Crohn’s disease. J Pediatr Gastroenterol Nutr. 2000;30(1):78-84.

Antoon AY, Donovan DK. Burn Injuries. In: Behrman RE, Kliegman RM, Jenson HB, eds. Nelson Textbook of Pediatrics. Philadelphia, PA: W.B. Saunders Company; 2000:287-294.

Avenell A. Symposium 4: Hot topics in parenteral nutrition Current evidence and ongoing trials on the use of glutamine in critically-ill patients and patients undergoing surgery. Proc Nutr Soc. 2009 Jun 3:1-8. [Epub ahead of print]

Buchman AL. Glutamine: commercially essential or conditionally essential? A critical appraisal of the human data. Am J Clin Nutr. 2001;74(1):25-32.

Clark RH, Feleke G, Din M, et al. Nutritional treatment for acquired immunodeficiency virus-associated wasting using beta-hydroxy-beta-methylbutyrate, glutamine, and arginine: a randomized, double-blind placebo-controlled study. JPEN: J Parenter Enteral Nutr. 2000;24(3):133-139.

Daniele B, Perrone F, Gallo C, et al. Oral glutamine in the prevention of fluorourcil induced intestinal toxicity: a double blind, placebo controlled, randomized trial. Gut. 2001;48:28-33.

Decker GM. Glutamine: indicated in cancer care? Clin J Oncol Nurs. 2002;6(2):112-115.

Fan YP, Yu JC, Kang WM, Zhang Q. Effects of glutamine supplementation on patients undergoing abdominal surgery. Chin Med Sci J. 2009 Mar;24(1):55-9.

Field CJ, Johnson IR, Schley PD. Nutrients and their role in host resistance to infection. J Leukoc Biol. 2002 Jan;71(1):16-32.

Furukawa S. Saito H, Inoue T, et al. Supplemental glutamine augments phagocytosis and reactive oxygen intermediate production by neutrophils and monocytes from postoperative patients in vitro. Nutrition. 2000;1695):323-329.

Garlick PJ. Assessment of the safety of glutamine and other amino acids.J Nutr. 2001 Sep;131(9 Suppl):2556S-61S. [Review].

Greenlee H, Hershman DL, Jacobson JS. Use of antioxidant supplements during breast cancer treatment: a comprehensive review. Breast Cancer Res Treat. 2009 Jun;115(3):437-52. Epub 2008 Oct 7.

Grimm H, Kraus A. Immunonutrition–supplementary amino acids and fatty acids ameliorate immune deficiency in critically ill patients. Langenbecks Arch Surg. 2001 Aug;386(5):369-376.

Kuhn K. Glutamine as indispensible nutrient in oncology: experimental and clinical evidence. Eur J Nutr. 2010;49(4):197-210.

Lecleire S, Hassan A, Marion-Letellier R, Antonietti M, Savoye G, et al. Combined glutamine and arginine decrease proinflammatory cytokine production by biopsies from Crohn’s patients in association with changes in nuclear factor-kappaB and p38 mitogen-activated protein kinase pathways. J Nutr. 2008 Dec;138(12):2481-6.

Lin JJ, Chung XJ, Yang CY, Lau HL. A meta-analysis of trials using the intention to treat principle for glutamine supplementation in critically ill patients with burn. Burns. 2013;39(4):565-70.

Medina MA. Glutamine and cancer. J Nutr. 2001;131(9 Suppl):2539S-2542S; discussion 2550S-2551S.

Mori M, Rooyackers O, Smedberg M, Tjader I, Norberg A, Wernerman J. Endogenous glutamine production in critically ill patients: the effect of exogenous glutamine supplementation. Crit Care. 2014;18(2):R72.

Murray SM, Pindoria S. Nutrition support for bone marrow transplant patients. Cochrane Database Syst Rev. 2009 Jan 21;(1):CD002920. Review.

Neu J, DeMarco V, Li N. Glutamine: clinical applications and mechanism of action. Curr Opin Clin Nutr Metab Care. 2002;5(1):69-75.

Oudemans-van Straaten HM, Van Zanten AR. Glutamine supplementation in the critically ill: friend or foe? Crit Care. 2014;18(3):143.

Perez-Barcena J, Marse P, Zabalegui-Perez A, et al. A randomized trial of intravenous glutamine supplementation in trauma ICU patients. Intensive Care Med. 2014;40(4):539-47.

Rakel D. Integrative Medicine. 3nd ed. Philadelphia, PA: Elsevier Saunders; 2012.

Reeds PJ, Burrin DG. Glutamine and the bowel. J Nutr. 2001;131(9 Suppl):2505S-8S.

Tao KM, Li XQ, Yang LQ, et al. Glutamine supplementation for critically ill adults. Cochrane Database Sys Rev. 2014; 9:CD010050.

Vahdat L, Papadopoulos K, Lange D, et al. Reduction of paclitaxel-induced peripheral neuropathy with glutamine. Clin Cancer Res. 2001;7(5):1192-1197.

van Stijn MF, Ligthart-Melis GC, Boelens PG, Scheffer PG, Teerlink T, et al. Antioxidant enriched enteral nutrition and oxidative stress after major gastrointestinal tract surgery. World J Gastroenterol. 2008 Dec 7;14(45):6960-9.

Vidal-Casariego A, Calleja-Fernandez A, de Urbina-Gonzalez JJ, Cano-Rodriguez I, Cordido F, Ballesteros-Pomar MD. Efficacy of glutamine in the prevention of acute radiation enteritis: a randomized controlled trial. JPEN J Parenter Enteral Nutr. 2014;38(2):205-13.

Weitzel L, Wischmeyer P. Glutamine in Critical Illness: The Time Has Come, The Time Is Now. Critical Care Clinics. 2010;26(3).

Wilmore DW. The effect of glutamine supplementation in patients following elective surgery and accidental injury. [Review]. J Nutr. 2001;131(9 Suppl):2543S-9S; discussion 2550S-1S.

Yang L, Moss T, Mangala LS, et al. Metabolic shifts toward glutamine regulate tumor growth, invasion and bioenergetics in ovarian cancer. Mol Syst Biol. 2014;10:728.

Ziegler TR. Glutamine supplementation in cancer patients receiving bone marrow transplantation and high dose chemotherapy. [Review]. J Nutr. 2001;131(9 Suppl):2578S-84S; discussion 2590S.

Benefits, Uses and Side Effects

By Grant Tinsley, Ph. D., CSCS,*D, CISSN on January 13, 2018

Glutamine is an amino acid produced by the body and found in food. It supports your body’s immune and digestive systems.

Glutamine is an important amino acid with many functions in the body.

It is a building block of protein and critical part of the immune system.

What’s more, glutamine has a special role in intestinal health.

Your body naturally produces this amino acid, and it is also found in many foods. Yet, you may be unsure if you need extra glutamine from supplements for optimal health.

This article explains why glutamine is important and discusses the benefits and safety of glutamine supplements.

What Is Glutamine?

Glutamine is an amino acid. Amino acids are molecules that play many roles in the body.

Their main purpose is to serve as building blocks for proteins.

Proteins are crucial to the organs. They also serve other functions, such as transporting substances in the blood and fighting off harmful viruses and bacteria (1).

Like many other amino acids, it exists in two different forms: L-glutamine and D-glutamine.

They are almost identical but have a slightly different molecular arrangement (2).

The form found in foods and supplements is L-glutamine. Some supplements list it as L-glutamine, but others simply use the broader term glutamine.

While L-glutamine is used to make proteins and perform other functions, D-glutamine appears to be relatively unimportant in living organisms (3, 4).

L-glutamine can be produced naturally in your body. In fact, it is the most abundant amino acid in the blood and other body fluids (5, 6).

However, there are times when the glutamine needs of your body are greater than its ability to produce it (7).

Therefore, it’s considered a conditionally essential amino acid, meaning that it must be obtained from the diet under certain conditions, such as injury or illness (8).

Also, glutamine is an important molecule for the immune system and intestinal health (9).

Summary Glutamine is an
important amino acid. L-glutamine is the form found in foods,
supplements and the human body. It is part of the proteins in your
body and involved in immune function and intestinal health.

It Is Found in Many Foods

Glutamine is naturally found in a variety of foods. It has been estimated that a typical diet contains 3 to 6 grams per day, but this can vary based on your specific diet (10).

The largest amounts are found in animal products due to their high protein contents.

However, some plant-based foods have a greater percentage of it in their protein.

One study used advanced lab techniques to determine how much L-glutamine is found in various foods (11).

The following are the percentages of protein made up of L-glutamine in each food:

• Eggs: 4.4% (0.6 g per 100 g of eggs)
• Beef: 4.8% (1.2 g per 100 g of beef)
• Skim milk: 8. 1% (0.3 g per 100 g of milk)
• Tofu: 9.1% (0.6 g per 100 g of tofu)
• White rice: 11.1% (0.3 g per 100 g of rice)
• Corn: 16.2% (0.4 g per 100 g of corn)

Although some plant sources, such as white rice and corn, have a large percent of protein made up of glutamine, they have fairly low protein contents overall (11, 12, 13).

Thus, meat and other animal products are the simplest ways to get high amounts of it.

Unfortunately, the exact glutamine content of many specific foods has not been studied.

However, because glutamine is a necessary part of proteins, virtually any food containing protein will contain some glutamine.

Focusing on getting enough protein in your overall diet is an easy way to potentially increase the amount of glutamine you are consuming.

Summary

Almost any food containing protein will contain some glutamine, but amounts vary. Animal foods are good sources due to their protein contents. Getting enough protein in your diet can ensure you are getting enough.

It Is Important for the Immune System

One of the most important functions of glutamine is its role in the immune system.

It is a critical fuel source for immune cells, including white blood cells and certain intestinal cells (14).

However, its blood levels can decrease due to major injuries, burns or surgeries (15, 16).

If the body’s need for glutamine is greater than its ability to produce it, your body may break down protein stores, such as muscle, to release more of this amino acid (17, 18).

Additionally, the function of the immune system can be compromised when insufficient amounts of glutamine are available (17, 19).

For these reasons, high-protein diets, high-glutamine diets or glutamine supplements are often prescribed after major injuries like burns (17).

Studies have also reported that glutamine supplements may improve health, decrease infections and lead to shorter hospital stays after surgery (20, 21).

What’s more, they have been shown to improve survival and reduce medical costs in critically ill patients (22, 23).

Other studies have shown that glutamine supplements may also improve immune function in animals infected with bacteria or viruses (19, 24).

However, there is not strong support for benefits in healthy adults, and the needs of these individuals may be met through diet and the body’s natural production (25).

Summary Glutamine plays an
important role in immune function. However, during illness or injury, the body
may not be able to produce enough of it. Glutamine supplements may help improve
immune function and preserve protein stores in the body.

It Plays a Role in Intestinal Health

Glutamine’s immune system benefits are related to its role in intestinal health.

In the human body, the intestines are considered the largest portion of the immune system.

This is because of the many intestinal cells with immune functions, as well as the trillions of bacteria that live in your intestines and impact your immune health (26).

Glutamine is an important energy source for intestinal and immune cells (9, 14).

It also helps maintain the barrier between the inside of your intestines and the rest of your body, thereby protecting against a leaky gut (6, 27).

This prevents harmful bacteria or toxins from moving from your intestines into the rest of your body (28).

Additionally, it is important for the normal growth and maintenance of the cells in the intestine (6, 27).

Due to the major role of the intestines in the immune system, glutamine may benefit your overall immune health by supporting the intestinal cells (19, 26).

Summary
Your intestines are a major part of your
immune system. Glutamine is an energy source for intestinal and immune cells.
It also helps maintain the barrier between the intestines and the rest of your
body and aids with proper growth of intestinal cells.

Effects on Muscle Gain and Exercise Performance

Due to its role as a building block of protein, some researchers have tested whether taking glutamine as a supplement improves muscle gain or exercise performance.

In one study, 31 people took either glutamine or a placebo during six weeks of weight training (29).

By the end of the study, both groups showed improved muscle mass and strength. However, there were no differences between the two groups.

Additional studies have also shown that it has no effects on muscle mass or performance (30, 31).

However, some research has reported that glutamine supplements may decrease muscle soreness and improve recovery after intense exercise (32).

In fact, one study found that glutamine or glutamine plus carbohydrates can help reduce a blood marker of fatigue during two hours of running (33).

It has also been used to try to boost the immune function of athletes, but results vary (34, 35, 36).

Other research has found that it did not improve the recovery of carbohydrate stores (glycogen) in muscle when added to carbohydrates and certain amino acids (37).

In the end, there is no evidence that these supplements provide benefits for muscle gain or strength. There is some limited support for other effects, but more research is needed.

It’s also important to note that many athletes have high protein intakes in their regular diets, meaning they may be consuming large amounts of glutamine even without supplements (38).

Summary There is little
support for the use of glutamine supplements for muscle gain or strength
performance. However, they may reduce fatigue or decrease muscle soreness during
and after exercise.

Dosage, Safety and Side Effects

Since glutamine is an amino acid that is naturally produced in the body and found in many foods, there is no concern that it’s harmful in normal quantities.

It has been estimated that a typical diet may contain 3 to 6 grams per day, although this amount could vary based on the types and quantities of foods consumed (10).

Studies on glutamine supplements have used a wide variety of doses, ranging from around 5 grams per day up to high doses of approximately 45 grams per day for six weeks (29).

Although no negative side effects were reported with this high dosage, blood safety markers were not specifically examined.

Other studies have reported minimal safety concerns regarding short-term supplementation of up to 14 grams per day (39).

Overall, it is believed that the short-term use of supplements is likely safe. However, some scientists have raised concerns about their sustained use (25).

Adding glutamine to a regular diet may cause a variety of changes in the way the body absorbs and processes amino acids. Yet, the long-term effects of these changes are unknown (25).

Therefore, more information is needed concerning long-term supplementation, particularly when high doses are used.

It is possible that glutamine supplements may not have the same effects if you eat an animal-based, high-protein diet, compared to a plant-based, lower-protein diet.

If you follow a plant-based diet with low glutamine content, you may be able to consume supplements while still receiving a normal daily amount of it overall.

If you decide to take a glutamine supplement, it is probably best to start with a conservative dose of around 5 grams per day.

Summary Intake of the
glutamine found in foods, as well as the short-term use of supplements, is
safe. However, glutamine supplements can affect how your body processes amino
acids. More studies on their long-term use are needed.

The Bottom Line

Glutamine is an amino acid that exists in two forms: L-glutamine and D-glutamine.

L-glutamine is the important form, which is produced naturally in the body and found in many foods. It is estimated that a typical diet contains 3 to 6 grams per day.

It provides fuel for immune and intestinal cells and helps keep the connections in the intestines strong.

During times when your body cannot produce optimal amounts, such as during injury or severe illness, supplementing with it may be beneficial for your immune health and recovery.

Glutamine is also frequently used a sports supplement, but most research does not support its effectiveness.

Supplementing appears to be safe in the short-term, but more research is needed on its long-term effects.

Before taking a glutamine supplement, consider whether the reason for taking it is supported by current evidence.

Glutamine: what is it, why, how to drink

Amino acids are the second most common compounds in the body after water. And glutamine is the most common and most versatile of all. It serves as a building material for any proteins that are responsible for many functions in the body, and is also important for the synthesis of glucose and other amino acids. Glutamine supplements help improve immunity, heal wounds faster, and recover faster from strenuous exercise.

• What is
• What is

for?

• In products
• Benefit
• Harm
• How to take
• Contraindications

The material was commented on by:

Natalya Antonova, endocrinologist, nutritionist at SM-Clinic;

Ilya Alekhin, director of the “Gym” direction of the World Class fitness club chain;

Galina Anisenya, dietician of the World Class fitness club network.

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What is glutamine

Glutamine is synthesized in skeletal muscle and transported from there through the blood to all organs

© Wikimedia Commons

Glutamine is a conditionally essential acid. In the normal state, the body itself synthesizes it in sufficient quantities, but in case of illness or injury, it may require additional volumes that can be obtained from food. Glutamine is synthesized mainly in skeletal muscles, and from there it is carried through the blood to all organs.

Glutamine exists in two isomers, L-glutamine and D-glutamine. They are almost identical, but have slightly different molecular structures. Studies show that L is found in food and is much more important in its functions than D. Therefore, its L-isomer is usually called glutamine.

It is estimated that a healthy human body produces between 40 and 80 g of glutamine per day, and the average Western diet provides another 6. 84 g [1]. For a healthy person, this is more than enough. But if you are sick or injured, you may need more glutamine, because it is the main food for the cells of the immune system.

Natalia Antonova, endocrinologist, nutritionist, SM-Clinic

“In case of severe stress caused by various reasons: from intense physical activity to cachexia (extreme exhaustion), infection, injury or injury, free glutamine in the body depletes quickly. To raise its level, the body begins the process of breakdown of muscle tissue proteins, from which it resumes its synthesis. This leads to a sharp suppression of the immune system. Then the only source to ensure the level of glutamine is the consumption of protein foods (meat, fish, poultry, legumes, dairy products), as well as the intake of glutamine in the form of supplements.

Why glutamine is needed

Glutamine is a vital substance for almost all organs and systems. It is rarely deficient because the body synthesizes it on its own and obtains it from almost any food. synthesizes them independently and receives them from almost any food.

Here are just some of the functions that this amino acid performs [2]:

• a key substance for metabolism;
• food for cells of the immune system;
• protection of the gastric mucosa;
• modulation of antioxidant and cytoprotective reactions of the body;
• substrate for the synthesis of many substances in cells;
• regulation of acid-base balance;
• participation in the synthesis of any proteins – neurotransmitters, enzymes, hormones.

Glutamine in products

Glutamine is found in almost any food, but most of it where there is a lot of protein

© Engin Akyurt/Pexels

Glutamine is found in almost any food, but it is most of all where there is a lot of protein.

Here is a list of foods with the highest content of glutamine (per 100 g) [3]:

• cashews – 4.4 g;
• marine fish, such as mackerel – 3. 8 g;
• beef – 1.2 g;
• greens: spinach, parsley, green cabbage – about 1.8 g;
• red beans – 0.6 g;
• tofu – 0.6 g;
• egg – 0.6 g;
• corn – 0.4 g;
• rice – 0.3 g;
• milk – 0.3 g;
• red cabbage – 0.3 g;

Benefits of glutamine

According to endocrinologist Natalya Antonova, in medicine, the use of glutamine is indicated for decreased mental activity, exhaustion of the nervous system, diseases of the connective tissue and gastrointestinal tract, and autoimmune diseases. Only a doctor prescribes it.

Helps heal wounds

Glutamine is very important for the repair of damaged tissues – new healthy cells use it for nutrition [4]. Some studies show that added glutamine is able to speed up the healing of burns and reduce the risk of infections in wounds [5], [6].

Accelerates muscle recovery

Glutamine supplements are widely used in sports medicine to promote muscle recovery

© Andrea Piacquadio/Pexels

The healing function of glutamine works not only with diseases and wounds, but with wasted muscles. Therefore, supplements of this amino acid are actively used in sports medicine to accelerate muscle recovery. Glutamine helps reduce muscle downtime and increase the frequency of intense workouts, as well as reduce pain and fatigue. This effect is confirmed by many studies. [7].

Ilya Alekhin, director of the “Gym” direction of the network of fitness clubs World Class

“Glutamine is recommended before and after intense training, especially strength training, as a means of accelerating post-workout recovery, reducing muscle soreness and supporting immunity. My professional and personal experience has shown that glutamine really works, especially when paired with BCAAs, another popular protein supplement for speeding up muscle recovery.”

Strengthens the immune system

Glutamine is often referred to as the fuel for the immune system – it feeds its cells, such as leukocytes, cytokines, macrophages. Therefore, the lack of glutamine reduces immunity. And a sufficient amount of this substance, on the contrary, strengthens it [8]. However, excess glutamine will not make you more susceptible to disease – cells do not need more food than they can eat.

Protects the intestines

Glutamine is a food not only for the immune system, but also for the cells of the mucosa lining the gastrointestinal tract. Therefore, a sufficient amount of this substance is necessary for normal digestion. Studies are underway on the effectiveness of the use of glutamine in the treatment of diseases of the stomach. In addition, the amino acid makes the gastrointestinal tract more resistant to irritants such as alcohol and harmful chemicals [9].

Glutamine damage

Because glutamine is an amino acid that occurs naturally in the body and is found in many foods, there is no concern that it is harmful in normal amounts. In studies where patients were given 45 g of glutamine per day, there were no adverse events [10]. However, the long-term effects of consuming large doses (greater than 40 g) of glutamine have not been studied. Scientists suggest that this can lead to disruption of biochemical pathways and failure of cellular functions, as well as increase the risk of developing cancer [11].

How to take glutamine

Glutamine supplements are sold as capsules

© Karolina Grabowska/Pexels

Glutamine supplements are sold as capsules, typically 0.5 g each, and powder blends, 4.5 g per serving.

Natalia Antonova:

“The daily dose of glutamine is no more than 4-5 g for women and no more than 8 g for men. As a rule, it is taken twice a day. With self-administration of higher doses, side effects from the digestive, hematopoietic system, dry skin may be noted.

Galina Anisenya, nutritionist, World Class fitness club network

“Athletes take glutamine 30 minutes before meals, after training and before bed. On non-training days – in the morning or afternoon and at night. The daily dose is 5-10 g, depending on the intensity of the training program.

Trainer Ilya Alekhin specifies that the daily dose of glutamine is usually calculated according to the formula 100 mg per 1 kg of body weight. Both experts note that you can take glutamine only with the approval of a doctor.

Contraindications

There are practically no contraindications for glutamine. The only risk is that glutamine leads to an increase in glutamate levels, which can be dangerous for people with head injuries and other neurosurgical problems [12].

Tags:

proper nutrition

Health Benefits of L-Glutamine – How to Drink Properly?

April 25
2020

Glutamine is an amino acid that belongs to the group of endogenous amino acids, therefore it is produced by the human body in certain doses. It is the main building material for muscles, accounting for almost 60% of the content of muscle tissue. For people who do not play sports, the amount excreted by the body is sufficient. In turn, it is used by athletes as a dietary supplement, which has a very wide application.

Benefits of Glutamine

L-Glutamine is primarily designed to support the body, especially for people who train hard. Its main task is to stimulate the synthesis of muscle proteins, increase physical performance by replenishing glycogen stores and eliminate catabolic processes. This process also allows you to take glutamine for weight loss.

Glutamine is an amino acid that maintains the normal functioning of the intestines and also seals the intestines, thus protecting against the entry of microorganisms into the bloodstream. It improves heart function, boosts the immune system, helps with stomach ulcers and speeds up wound healing. L-Glutamine also maintains normal blood sugar levels by preventing insulin drops.

Thanks to its use, the body recovers faster, especially after intense training. The benefits of l-glutamine are also used for the proper functioning of the brain, to remove waste products of metabolism and to reduce the feeling of hunger.

So, as you can see, glutamine has a wide range of effects, so despite many aspects that are exceptionally effective for athletes, it affects such vital functions.

How to drink glutamine correctly

Proper production and proper nutrition make it possible to maintain glutamine in the body at the proper level. However, for athletes, a very good solution is to add this amino acid from dietary supplements.

So how much and how to take glutamine?

• For people with a moderate load – 3-5 g, take glutamine 2-3 times a day.
• For people with intense exercise – 5-8 g per day.
• For bodybuilders weighing at least 100 kg, the daily intake of glutamine is about 30 g.

It is recommended to drink glutamine during or after meals. Do not overdo it and take too much glutamine. If we take more than that, it can lead to kidney problems, normal ammonia metabolism, acid-base imbalance, and improper transport of amino acids into tissues.

Anabolic and anti-catabolic benefits of glutamine

Glutamine is a protein amino acid, which means that it is included in both building proteins and other proteins, such as enzymes. In addition, it is a substrate for glycine (another protein amino acid). In case of increased demand for glutamine and its insufficient nutrition in the diet, the body acquires it from skeletal muscles, which, unfortunately, can stimulate their catabolism. For this reason, it is extremely important to drink L-glutamine to protect muscles from catabolism, especially in physically active people.

Efficient source of energy and easier glycogen renewal

Taking glutamine helps replenish glycogen stores in the muscles, which translates into their faster readiness for new loads. It is also the main energy substrate for bone marrow cells and leukocytes and helps to increase the rate of their division, so that it can positively influence the state of the immune system.

In addition, it has been shown that L-Glutamine can inhibit the sudden, rapid rise in blood glucose and insulin secretion in response to food intake, so that energy from food is released in a more restrained manner and can be used by the body more efficiently.

Strengthens the immune system

Glutamine supports the production and regulation of immune cells, reducing the risk of infection. Moreover, together with cysteine ​​and glycine, it contributes to the formation of one of the most important endogenous antioxidants – glutathione. Removes oxygen radicals, participates in liver detoxification and improves the detection and destruction of microorganisms.

Protects the digestive tract

Glutamine is an energy source for gastrointestinal cells. It supports the maintenance of intestinal barrier integrity, which may reduce the risk of infection and autoimmune disease. By improving the blood supply to the mucous membrane, it accelerates the healing of peptic ulcer.

Glutamine in foods

Which foods contain glutamine? Above, we have already said that it will not work to completely replenish the body’s need for this substance with food. However, it is still worth highlighting some products that contain the mentioned amino acid in significant quantities, and which would be appropriate to combine with nutritional supplements.

So, glutamine is found in natural stores of animal origin:

Glutamine is also found in large quantities in whey protein and therefore in whey.

Conclusions

Thus, we can conclude that glutamine is a universal drug that is well suited for both sports and health. Physically active people can expect improved recovery and increased physical performance.