Glutamine is among the most considerable amino acids in your physique — so it’s type of a giant deal. However are you able to get any actual advantages from further glutamine meals or dietary supplements?
We’re digging up the deets on all issues glutamine, and if it’s value supplementing this essential amino acid within the title of health.
Glutamine is one among 20 amino acids your physique must construct proteins vital to your organs, blood, and immune system.
Two sorts of glutamine exist: L-glutamine and D-glutamine. They’re related, however have a distinct molecular association.
L-glutamine is the shape our physique wants, and yow will discover it in meals and dietary supplements. You might also see it known as simply “glutamine” since we don’t have a lot use for D-glutamine.
Though our physique could make L-glutamine by itself, there are occasions we want a lift. Illnesses or injuries are normally the culprits behind the dearth of glutamine manufacturing.
Since glutamine helps kind protein, it’s most likely not a shock that it’s present in just about all high protein foods.
Research discovered the next percentages of sure meals’ protein was fabricated from L-glutamine:
- Eggs: 4.4 p.c (0.6 grams per 100 grams)
- Beef: 4.8 p.c (1.2 grams per 100 grams)
- Skim milk: 8.1 p.c (0.3 grams per 100 grams)
- Tofu: 9.1 p.c (0.6 grams per 100 grams)
- White rice: 11.1 p.c (0.3 grams per 100 grams)
- Corn: 16.2 p.c (0.4 grams per 100 grams)
A 2018 study additionally discovered a big proportion of glutamine in different plant-based meals sources like whole grains and chilly cereals. However, additionally they didn’t include a whole lot of protein.
Ultimately, so long as you’re getting sufficient protein in your diet, you’re additionally probably consuming sufficient glutamine.
OK so that you want glutamine and it’s fairly straightforward to get from meals. However what precisely does glutamine do to your well being past simply constructing proteins?
Boosts immune well being
Glutamine is tremendous vital for protecting your immune system going robust. It helps power immune cells like white blood cells and a few intestinal cells.
Based on a 2018 article, your immune system desires extra glutamine throughout an an infection or harm. For those who can’t produce the quantity of glutamine your physique wants, your physique will break down muscle (your protein shops) to launch extra.
This whole impact can result in a glutamine deficiency, which may compromise your immune system much more.
Due to this, people with intense injuries like burns are sometimes given glutamine dietary supplements or advised to comply with a excessive glutamine or excessive protein weight loss program.
However, for those who’re already wholesome there’s no robust proof taking additional glutamine gives your immune system further help.
Aids intestinal well being
Your intestines really play a significant function in immune system well being. So any advantages glutamine brings to your immune system additionally pertains to intestinal health.
A 2017 review discovered that glutamine performs a job within the on a regular basis gut perform and different issues like:
- managing a number of intestinal illnesses
- growing the variety of cells within the intestinal lining
- keeping off inflammatory signals
- defending cells from dying
An older 2012 article additionally hyperlinks glutamine with sustaining gut barrier perform. With no wholesome intestine barrier, chances are you’ll be extra inclined to gastrointestinal illnesses like inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), and celiac disease.
Like different proteins and amino acids, glutamine is available in a powdered supplement form that’s marketed for health.
However does it really do something for muscle acquire and train efficiency? We’ll be sincere, there’s not a whole lot of promising data, however right here’s what the analysis says.
Muscle acquire
Sadly, research are missing behind this subject so there’s no stable proof glutamine dietary supplements can really assist muscle gain or power.
A small 2001 study discovered younger adults taking glutamine or a placebo for six weeks of weight coaching each improved power and muscle mass. There was principally no distinction between the 2 teams.
New analysis isn’t promising both. A smaller 2021 study investigated how glutamine dietary supplements might assist the strength and power of knee muscle mass in aged ladies. After 30 days, members within the glutamine group had improved power and energy of knee muscle mass when taking part in train.
However it’s value noting that these aged members most likely wanted the additional glutamine due to their harm. Many athletes and wholesome younger adults already eat excessive protein diets, so it’s probably they’re getting greater than sufficient glutamine with no complement.
Train efficiency
Very like the research round muscle acquire, extra research (particularly bigger ones) must be achieved with the intention to decide if a glutamine complement helps train efficiency, too.
A small 2021 study of 12 skilled basketball gamers discovered after 40 days, the group taking glutamine had much less muscle harm and cortisol levels (which signifies stress) in comparison with the placebo group. This might probably assist muscle repair throughout restoration which may enhance future train efficiency.
An older study additionally discovered glutamine dietary supplements didn’t assist muscle mass or train efficiency in any respect.
Whereas there isn’t a really helpful dosage, analysis reveals that often taking (as in, it shouldn’t be every day) 20 to 30 grams of glutamine appears to be OK.
However common excessive intakes could result in issues. A 2013 study discovered dosages round 40 grams per day might trigger adverse uncomfortable side effects.
As with all supplementation, be sure you chat along with your physician first earlier than including it to your routine. They will additionally allow you to decide the quantity that’s protected and best for you.
If glutamine dietary supplements are taken on the reg, it could wind up being extra hurtful than useful.
A 2013 review gives a laundry listing of uncomfortable side effects together with:
- elevated ammonia manufacturing (excessive ranges can point out issues with the kidneys and liver)
- impacts the distribution of different amino acids to tissues and their absorption within the intestine and kidneys
- negatively impacts the immune system (solely when glutamine dietary supplements are consumed on a regular basis)
- could trigger tumor progress with the potential of accelerating cancer risk
- withdrawal (can result in enhanced well being issues and glutamine deficiency)
As a result of many unknowns behind glutamine supplementation, it could be finest to concentrate on getting it in by means of meals sources.
Glutamine is among the most considerable amino acids in your physique that helps construct protein.
Consuming sufficient excessive protein meals will probably make sure you’re getting sufficient to assist your immune system and intestines stay wholesome.
It additionally is available in supplementation kind, however analysis is iffy on whether or not it’s useful for muscle acquire, athletic efficiency, or weight reduction. Plus, it might result in critical uncomfortable side effects for those who take an excessive amount of, too usually.
For those who’re nonetheless excited by taking a glutamine complement, discuss with a health care provider or dietician.
