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. 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.
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. Also, glutamine is an important molecule for the immune system and intestinal health 9.
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 One study used advanced lab techniques to determine how much L-glutamine is found in various foods 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 , 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. 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 a critical fuel source for immune cells, including white blood cells and certain intestinal cells However, its blood levels can decrease due to major injuries, burns or surgeries 15 , Additionally, the function of the immune system can be compromised when insufficient amounts of glutamine are available 17 , For these reasons, high-protein diets , high-glutamine diets or glutamine supplements are often prescribed after major injuries like burns Studies have also reported that glutamine supplements may improve health, decrease infections and lead to shorter hospital stays after surgery 20 , Other studies have shown that glutamine supplements may also improve immune function in animals infected with bacteria or viruses 19 , 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 Glutamine is an important energy source for intestinal and immune cells 9 , 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 , This prevents harmful bacteria or toxins from moving from your intestines into the rest of your body Additionally, it is important for the normal growth and maintenance of the cells in the intestine 6 , 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 , 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 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 , However, some research has reported that glutamine supplements may decrease muscle soreness and improve recovery after intense exercise Google Scholar.
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Eur J Clin Nutr. Chronic glutamine supplementation increases nasal but not salivary IgA during 9 days of interval training. Effect of dietary protein and amino acids on immune function. Recall that we just said that glutamine is used for the optimum performance of our small intestine. Well, guess where the majority of our immune system stems from? You guessed it, it's our small intestine. As with any supplement it is essential to talk to your doctor before incorporating it into your daily intake.
Remember that the following is only a general guide for the average healthy strength training individual. It is recommended that individuals take between grams of glutamine each day. Many bodybuilders take more than 5 grams of glutamine per day which is fine, however, with higher amounts it is important to maximize absorption as to reduce wasting.
The best way to maximize absorption of any nutrient or supplement is to take it when your body has the greatest need for it. This would be first thing in the morning, and immediately post workout.
Some other beneficial times would be 1 hour before your workout and before going to bed. Glutamine is usually sold as L-glutamine. I always thought some guy named Larry was taking credit for this amino acid, but it turns out that the L simply dictates the particular isomer. Think of it as you are looking in the mirror. Both the image in the mirror and the actual you are the same right? Well, not quite. Your image is the same, but flipped.
So what was right is now left, and visa versa. In chemistry, there are two isomers of amino acids, L and D. Confused yet?
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