Top 10 Glutamic Acid Benefits According To Research
Do you want to know how glutamic acid can benefit your health? Look no further!
In this article, we will explore the top 10 benefits of glutamic acid that are backed up by scientific literature. From boosting brain function to improving digestion, glutamic acid has a lot to offer.
We will also discuss high-glutamic acid foods, the recommended daily intake, and recommend reliable supplement brands that you can take.
So, if you’re curious about the potential advantages of glutamic acid, keep reading to discover all the amazing benefits it can provide.
What is Glutamic Acid?
What is glutamic acid and what’re its benefits for you?
Glutamic acid is an amino acid, a fundamental building block of proteins, and one of the 20 standard amino acids found in proteins.
It plays a crucial role in various biological processes, serving as a key component in the synthesis of proteins and functioning as a neurotransmitter in the nervous system. [1]
Chemically, glutamic acid is a non-essential amino acid, meaning the human body can synthesize it on its own.
However, it can also be obtained through dietary sources, particularly in foods high in protein such as meat, fish, eggs, and dairy products.
Additionally, glutamic acid is a major component of monosodium glutamate (MSG), a flavor enhancer commonly used in cooking. [2]
One of its primary functions is as an excitatory neurotransmitter in the central nervous system. Glutamic acid helps transmit nerve signals by exciting neurons, facilitating communication between them. This excitatory role is essential for cognitive functions, memory formation, and learning processes.
Furthermore, glutamate (which is created from glutamic acid) is a vital component in the synthesis of glutathione, a powerful antioxidant that helps protect cells from oxidative damage. [3]
Glutathione also plays a role in detoxification processes within the body, making glutamic acid indirectly important for maintaining overall health.
In addition to its role in neurotransmission and antioxidant defense, glutamic acid is integral to the structure of proteins. During protein synthesis, cells link amino acids together in a specific sequence to form a polypeptide chain.
Glutamic acid, with its unique chemical properties, contributes to the three-dimensional structure and function of proteins.
Health Benefits
Glutamic acid offers several health benefits that can positively impact your overall well-being.
1. Boosts Brain Function
As you consume glutamic acid, it enhances your brain function, allowing you to think more clearly and improve cognitive abilities.
Glutamic acid turns into glutamate in the body which is an important neurotransmitter in the brain that helps facilitate communication between nerve cells. It plays a crucial role in learning, memory, and overall brain health.
Research suggests that glutamic acid supplementation can improve cognitive function, particularly in tasks related to memory and attention.
It has also been shown to enhance the brain’s ability to process information and make connections, leading to improved problem-solving skills. [5]
In addition, glutamic acid is involved in the production of GABA, another neurotransmitter that promotes relaxation and reduces anxiety. [6] [7]
By boosting brain function, glutamic acid can help you perform better mentally and lead a more productive and fulfilling life.
2. Supports Muscle Growth
Glutamic acid is an amino acid that plays a crucial role in protein synthesis and muscle repair. When you exercise, your muscles undergo stress and damage, and glutamine – a derivative of glutamic acid [8] – helps in the recovery process. [9]
Additionally, glutamine enhances the delivery of nutrients to your muscles by improving blood flow. [10]
3. Enhances Immune System
Glutamic acid indirectly supports the immune system by contributing to the synthesis of glutathione, a potent antioxidant and crucial component of the body’s defense mechanisms.
Glutathione is often referred to as the body’s “master antioxidant” because of its ability to neutralize harmful free radicals and protect cells from oxidative stress. Glutathione is critical for maintaining the optimal functioning of immune cells. [11]
Glutathione supports the proper functioning of various immune cells, including T cells, B cells, and natural killer (NK) cells. These cells play essential roles in recognizing and destroying pathogens, infected cells, and cancer cells.
Adequate glutathione levels are necessary for these immune cells to carry out their functions effectively.
4. Improves Digestion
Glutamic acid plays a crucial role in the digestive process, as it helps break down proteins and converts them into amino acids. [12]
This amino acid is involved in the production of digestive enzymes, such as pepsin, which aids in the breakdown of proteins in the stomach.
By promoting the digestion of proteins, glutamic acid helps your body absorb essential nutrients more efficiently. [13]
Additionally, glutamic acid acts as a neurotransmitter in the gut, regulating peristalsis, the muscular contractions that move food through the digestive tract. This can help prevent issues like constipation and promote overall digestive health. [14]
5. Has anti-cancer properties
Glutamic acid acts as an anticancer agent, and this article highlights its multiple roles in fighting cancer. It emphasizes three main aspects:
- Endogenic Anticancer Agent: Glutamic acid itself has properties that can help combat cancer.
- Conjugation with Anticancer Agents: Glutamic acid can be combined with other cancer-fighting substances to enhance their effectiveness.
- Derivatives of Glutamic Acid: The article focuses on two specific derivatives – glutamine and glutamate – which are closely related to glutamic acid and also exhibit anticancer properties.
6. Supports Prostate Health
Glutamic Acid can support prostate health as well. More specifically, this research focused on studying molecules that can inhibit prostate-specific membrane antigen (PSMA), which is linked to prostate cancer.
They made four similar compounds based on Glutamic Acid called Glu-urea-R analogs. These compounds were created using specific methods and confirmed with advanced techniques.
They then tested how well these compounds could attach to PSMA in prostate cancer cells. The results showed that one of the compounds, Glu-urea-Gln, had the highest ability to attach to PSMA, followed by Glu-urea-Asn, Glu-urea-Orn, and Glu-urea-Lys.
This suggests that Glu-urea-R compounds can bind to PSMA and potentially block its activity, which is important for treating prostate cancer.
7. Enhances Athletic Performance
Glutamic acid, also known as L-glutamate, is an amino acid that plays a crucial role in energy production and muscle function. When you engage in physical activities, your body requires energy to perform at its best.
Glutamic acid helps convert carbohydrates into usable energy, giving you the stamina and endurance needed for intense workouts. Additionally, this amino acid aids in the repair and recovery of muscles, reducing post-exercise soreness and promoting faster healing. [15]
8. Improves Heart Function
Glutamic acid has been found to improve heart function is several occasions.
When the heart doesn’t get enough blood (ischaemia), it loses energy. Even after blood flow is restored (reperfusion), the heart doesn’t fully recover.
But when researchers added glutamic acid during low blood flow, it didn’t directly fix the energy problem. Instead, it helped the heart recover better when the blood flow was restored. [16]
Although researchers are not sure exactly how it works, it seems that glutamic acid is good for the heart’s recovery after a lack of blood.
In another study, scientists tested how glutamic acid affects the heart during a pause in its beating and when it starts again.
They used rat hearts. When the heart stopped for 30 minutes, it lost important energy molecules but gained too much of another one.
Adding glutamic acid helped keep these energy molecules in better shape and prevented some problems. When the heart started again with glutamic acid, it did better.
The study suggests that using glutamic acid could be helpful in heart surgery.
9. Detoxifies and Boosts The Immune System
Glutamine, which derives from glutamic acid and is formed in the body from glutamic acid and ammonia is essential for our immune system.
It helps immune cells grow, produce important signaling molecules (cytokines), and even assists in the immune cell’s cleanup process.
When our bodies face challenges like sepsis, injury, surgery, or intense exercise, we use up a lot of glutamine, leading to lower levels in the blood.
This decrease in glutamine might weaken our immune system, making us more vulnerable to infections.
Also, giving glutamine to patients after surgeries or treatments helps maintain not only muscle and gut health but also boosts their immune system, reducing infection risk and hospital stays. [17]
10. Keeps the skin moisture
Glutamic acid is also gaining popularity in cosmetics due to its skin-friendly properties. This amino acid helps maintain the skin’s pH balance and acts as an effective moisturizer, attracting and retaining moisture for hydrated skin. [18]
It forms a protective film around hair shafts, guarding against external damage.
Glutamic acid’s humectant nature allows it to absorb moisture from both the skin and the surrounding environment, contributing to improved skin appearance and hair health. [19]
Its presence stabilizes products, preventing destabilization due to static charge.
Potential Side Effects
While glutamic acid is generally considered safe when consumed in normal amounts, some individuals may experience side effects. It’s important to be aware of these potential side effects before incorporating glutamic acid into your diet or taking it as a supplement.
Here are some possible side effects:
- Headaches: Some people may experience headaches after consuming glutamic acid. This could be due to its role in stimulating brain activity.
- Allergic reactions: In rare cases, glutamic acid may cause allergic reactions such as itching, swelling, or difficulty breathing. If you experience any of these symptoms, seek medical attention immediately.
- Digestive issues: Consuming excessive amounts of glutamic acid may lead to digestive problems such as diarrhea or bloating.
- Flushing: Some individuals may experience flushing or a sensation of warmth after consuming glutamic acid.
- Nervous system effects: In rare cases, glutamic acid may affect the nervous system, leading to symptoms like dizziness, lightheadedness, or confusion.
High-Glutamic Acid Foods
To increase your intake of glutamic acid, try incorporating high-glutamic acid foods into your diet.
Here is a list of some common foods that are high in glutamic acid:
| Food (100g) | Glutamic Acid Content |
|---|---|
| Parmesan Cheese | 9543 mg |
| Spirulina | 8386 mg |
| Hemp Seeds (Raw) | 6269 mg |
| Almonds (Raw) | 6206 mg |
| Beef (Grilled) | 5840 mg |
| Peanuts (Raw) | 5390 mg |
| Bacon (Fried) | 5223 mg |
| Sun Dried Tomatoes | 5202 mg |
| Chicken Breast | 4749 mg |
| Pork Chops | 4736 mg |
Recommended daily intake
While there’s no official recommended daily allowance (RDA) specifically for glutamic acid, it’s classified as a non-essential amino acid, which means that your body can produce it on its own.
However, certain factors such as age, sex, and overall health can affect the amount of glutamic acid your body needs.
Generally, it’s recommended that adults consume around 1000 to 2000 mg of protein per day (10 to 20 grams), which includes the necessary amount of glutamic acid. This can be easily achieved through a balanced diet that includes sources of protein such as meat, fish, dairy products, legumes, and nuts.
It’s important to note that excessive intake of glutamic acid can have potential side effects. Some studies suggest that high levels of glutamic acid, particularly in the form of monosodium glutamate (MSG), may contribute to certain health issues such as headaches, migraines, and allergic reactions in sensitive individuals.
Therefore, it’s best to consume glutamic acid in moderation and be mindful of the sources and forms in which it’s consumed.
Recommended Supplement Brands
When it comes to choosing a glutamic acid supplement, it’s important to look for trusted supplement brands. These brands often have rigorous quality assurance standards in place to ensure the purity and potency of their products.
Additionally, reading consumer reviews and ratings can provide valuable insights into the effectiveness and reliability of different supplement brands.
If you’re looking for trusted supplement brands, consider trying out these recommended options.
- BULKSUPPLEMENTS.COM L-Glutamic Acid Powder 4000mg (4g) per Serving, 125 Servings (500 Grams – 1.1 lbs)
- Swanson Amino Acid Glutamic Acid 500 Milligrams 60 Veg Capsules
- TerraVita Glutamic (Glutamine) Acid – 450 mg (100 Capsules)
Frequently Asked Questions
Bottom Line
In conclusion, glutamic acid offers numerous health benefits. The most important benefit is that it can improve brain function. This is because glutamic acid is involved in the synthesis of neurotransmitters, which are essential for proper brain function.
Additionally, glutamic acid has been shown to enhance muscle growth and recovery. This is because it helps to stimulate protein synthesis, which is necessary for muscle repair and growth.
Another benefit is that glutamic acid supports a healthy immune system. This is because it plays a role in the production of antibodies, which help to fight off infections and diseases.
While glutamic acid is generally safe for most people, excessive intake may lead to side effects. These side effects can include headaches and allergic reactions. Therefore, it’s important to consume glutamic acid in moderation. It’s also recommended to obtain glutamic acid through natural food sources.
Foods like meat, dairy, and vegetables are all good sources of glutamic acid. When considering supplements, it’s advisable to choose reputable brands that follow quality standards.
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