Glutamine is used mainly for muscle building and recovery? Nope. It is far more versatile than that and Glutamine will keep your body running strong in many ways. Aaaand, as I like to summarise/ keep things short and informative, let's dive straight in!
So What is it?
Glutamine is an amino acid, a building block for proteins found naturally in the body and it is the most abundant free amino acid in the body. Glutamine is produced in the muscles and is distributed by the blood to the organs that need it. It is also important for providing "fuel" (nitrogen and carbon) to many different cells in the body. Glutamine is needed to make other chemicals in the body such as other amino acids and glucose (sugar).
Glutamine is an important molecule for the immune system and intestinal health (Reference) so taking glutamine might help gut function and other essential processes in the body, especially if you are experiencing overall stress (Reference and Here too).
Like many other amino acids, Glutamine exists in two different forms: L-Glutamine and D-Glutamine.
They are almost identical but have a slightly different molecular arrangement.
When your body generates amino acids or you consume it as a supplement, they act as pairs and complement each other to form long chains of proteins through a peptide bond.
While L-glutamine serves as the main ingredient in muscle building, D-Glutamine has no nutritional value and is used only for pairing and for forming protein chains.
Supplements normally do mention Glutamine, however, it is always L-Glutamine that really plays a vital role in metabolism.
As I mentioned earlier and you might already be aware that within the fitness industry, Glutamine is generally known for being a muscle builder and improving recovery after intense exercise. But, it has not actually been proven to enhance muscle building in healthy individuals at all.
However, in individuals that have suffered physical trauma, glutamine is effective at building muscle, alleviating a decrease in muscle mass and reducing inflammation and infection progression (Reference).
L-glutamine deficiencies
Some of the reasons one might experience L-Glutamine deficiency are:
- Shock, extreme stress or trauma
- Major infections
- Intense exercise
- Immune disorders, such as HIV or AIDSchronic gastrointestinal disorders, such as Crohn’s disease, eosinophilic esophagitis (EoE), or IBS (inflammatory bowel disease)
- General lack of L-Glutamine in the diet
For example, L-glutamine helps people with IBS by working to protect the mucous membrane of the esophagus and intestines. The mucous membrane blocks bacterial infiltration during digestion.
L-glutamine can also boost immune cell activity in the gut, helping prevent infection and inflammation, as well as soothing the intestinal tissue.
Because L-Glutamine is used for energy production, it can support the reduction of intestinal spasms.
People with stress-related IBS may also find that increasing their intake of L-Glutamine reduces symptoms.
This benefit is due to the body releasing cortisol when it is stressed, which can lower the levels of L-glutamine stored in the muscle tissue.
"In patients with IBS-D with intestinal hyperpermeability following an enteric infection,
oral dietary glutamine supplements dramatically and safely reduced
all major IBS-related endpoints" - Reference
Therefore, if you are suffering from the following symptoms, you might benefit greatly from taking Glutamine:
- Anxiety
- Sugar or alcohol cravings
- Constipation, diarrhea or other gut problems
- Poor immune system
- Low muscle mass
- Poor wound healing
- Slow recovery after workouts
Low blood sugar, sugar cravings and diabetes
Though further studies are needed, there is evidence that Glutamine may well benefit people that have problems with blood sugar control or that have strong sugar cravings (Reference).
In one study, the connection between obesity and insulin action was investigated. Chronic oral glutamine (Gln) supplementation may alter metabolic parameters and the inflammatory profile in overweight and obese humans as well as whether Gln may modulate molecular pathways in key tissues linked to the insulin action in rats.
"These data suggest that Gln supplementation leads to insulin resistance specifically in adipose tissue via the hexosamine pathway and reduces adipose mass, which is associated with improvement in the systemic insulin action. Thus, further investigation with Gln supplementation should be performed for longer periods in humans before prescribing as a beneficial therapeutic approach for individuals who are overweight and obese" (Reference).
Actually, I'm currently on Glutamine-trial myself as my blood sugar tends to react rather oddly, occasionally. I can rather easily get shaky, slightly anxious and light-headed if I don't eat at regular intervals or if I simply don't look after my optimal level of carbohydrate intake.
So far, I can report that approx. within 5 minutes of taking Glutamine, I do seem to 'calm down' and the urge to get something to eat, like RIGHT NOW!! (heh), vanishes. Here is more about the usage of Glutamine for blood sugar control.
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.
You'll get quality L-Glutamine from foods such as grass-fed beef, bone broth, and grass-fed dairy. For those who want a plant-based option, fermented red cabbage, tofu, white rice and corn are abundant sources.
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.
If you do decide to start supplementing, anywhere between 2 and 5 grams per day is typically a good dose for most people. Though, ALWAYS bear in mind that if you are unsure, are on medication or have ANY questions, do contact an appropriate health care provider first before starting Glutamine.
What to keep your eye on after starting?:
Anything that could indicate an allergic reaction such as joint pain, nausea, vomiting, and hives. Consult a healthcare professional immediately if you notice any of these reactions.
Recommendation
Evlution Nutrition L-Glutamine 5000, 5g Pure L Glutamine
Get this one: https://amzn.to/2QjnwsO
Pure L-Glutamine in Each Serving, Plant-Based, Vegan, Gluten-Free, Unflavored Powder, 60 Servings, 5 grams of ultra-pure, pharmaceutical-grade L Glutamine - made in the USA at a GMP-certified facility.
Glutamine5000 contains no proprietary blends and has 100% transparent labeling allowing you to see the full dosing of each ingredient. Wonderful!
This is a great product, refined, high quality and high volume per gram. Also, this mixes easily with any kind of drink and is swiftly digested.
4.7-star rating thereby a rather popular and excellent product!
Like always, I wholeheartedly hope this article was beneficial for you. Pass it on by all means, if you know someone that might need to read this!
With Mucho Love,
Pia
Comments