Glutamine is a popular supplement for any person who works out. In this article, we are to explain what is glutamine, what are its various functions, what are its health benefits, and from what food sources to obtain it. We will also examine the potential side effects and the differences between L-glutamine and d-glutamine.

What is Glutamine

Glutamine is an amino acid that belongs to the category of non-essential (i.e. our body can synthesize it from other amino acids found in the food we eat), it is part of proteins.

It is one of the most abundant amino acids in the human body, specifically the most abundant in muscle (60%) and also a source of nutrition for the brain.

It is the most abundant free amino acid in the body, making up 25% of the amino acids in extracellular fluid and over 60% of muscle. The major reservoir in glutamine is skeletal muscle. In a person weighing 70 kilograms, it is 50 grams of free glutamine and 240 grams of muscle.

When do glutamine stocks fall?

Glutamine stores seem to drop significantly when the body is under catabolic conditions. These occur after an operation or when there is a sudden loss of protein. One such example is multiple burns, where 50% of the body’s protein reserves can be lost.

For this reason, patients hospitalized for burns are given large amounts of glutamine intravenously, up to 60 g.

Glutamine stops protein loss and preserves nitrogen in the cells, as well as reducing the catabolic effects of cortisol and, slightly, myostatin, a protein that ‘blocks’ muscle growth.

Glutamine Food Sources

Dairy products such as cottage cheese, milk, and yogurt
Beef, chicken, pork, and fish
Eggs
Vegetables such as beans, beets, cabbage, carrots, Brussels sprouts, and spinach
Fruits such as oranges and papayas
Raw honey
Nuts and seeds such as almonds, Brazil nuts, pumpkin seeds, and sesame seeds

Glutamine Functions

Glutamine has many functions in the body, which include:

Repairs the intestines – Glutamine improves gastrointestinal health because it is an essential nutrient for the reconstruction and repair of the intestines.
Removes Ammonia from tissues – Glutamine is one of the few amino acids that contains two molecules of nitrogen, which makes it ideal as a nitrogen supply, and in turn, has an interest in removing ammonia from tissues. Ammonia is a highly toxic substance that can accumulate in muscles during prolonged exercise and lead to fatigue.
Synthesized Glutathione – It favors the processes of antioxidants, as it is used in the synthesis of a powerful antioxidant, glutathione. Glutathione is one of the few substances that does not have a man-made alternative and is only found in foods. Glutathione is heavily researched and it is believed to have a wide range of benefits, including reducing inflammation and detoxifying the body.
Helps in GABA synthesis – Glutamine crosses the blood-brain barrier and becomes a precursor of glutamate and glutamic acid which are GABA excitatory neurotransmitters and inhibitory neurotransmitters. GABA is the major inhibitory neurotransmitter in the brain. It is responsible for keeping us calm and helping us focus. Also, Glutamic acid and glutamate provide glucose to the brain that can consume 75% of the available glucose. 2/3 of glutamine is metabolized and used by cells in the lining of the small intestine to replenish the intestinal wall.
Glucogenesis – Glutamine is involved in gluconeogenesis, specifically, the formation of muscle and hepatic glycogen from various substrates such as amino acids or fatty acids, alanine and glutamine are important glycogens.
Prevents excess lactic acid – Glutamine has a buffering effect on muscle and prevents excess lactic acid (lactic acid) resulting from intense anaerobic exercise. Glutamine removes excess ammonia after intense exercise and carries it into the bloodstream, along with other non-essential amino acids such as alanine.
Stabilizes blood pH in the kidney – In the kidney, glutaminase and glutamine are involved in the synthesis of ammonia to stabilize blood pH.
Swells muscles – Glutamine affects muscle called “Cell Swelling” (swelling of cells), the muscles become larger and filled with water similar to creatine.
Helps increase other proteins – After administration of L-glutamine other proteins are increased as a result, L-arginine, L-citrulline, and L-histidine.

Glutamine Recommended Daily Allowance

The recommended daily allowance of L-Glutamine is 5 to 20 grams total divided before, during, and after training. Glutamine can be mixed with juice, water, and other supplements such as BCAA and protein powder. It is available in several refreshing flavors which will satisfy the most discerning!

✔️ TIP:
During the summer months, you can make glutamine granola bars by simply placing water with glutamine in the freezer in granola molds. This will also help with feeling like you’re eating something sweet during a hypothermic period!

Health Benefits of Glutamine

1. Helps in wound healing – Wounds, including those caused by surgery, often result in a loss of muscle mass. This is because the body uses glutamine to repair and rebuild tissue.

2. Reduces inflammation – Glutamine has anti-inflammatory properties and can help reduce swelling and pain associated with conditions such as arthritis.

3. Boosts immune function – Glutamine is a key player in the immune system, helping to fight off infection and disease.

4. Enhances exercise performance – Glutamine supplements have been shown to improve exercise performance by delaying fatigue and enhancing recovery.

5. Aids in weight loss – Glutamine can help boost metabolism and promote lean muscle mass, both of which can lead to weight loss.

6. May help treat digestive disorders – Glutamine is effective in treating various digestive disorders, such as Crohn’s disease and ulcerative colitis.

7. May protect brain health – Glutamine supplements have been shown to improve cognitive function and protect against age-related decline.

Illustration presenting the main areas of L-glutamine helps

8. May help treat anxiety and depression – Glutamine has been shown to act as an antidepressant by increasing levels of serotonin and GABA in the brain.

9. May improve sleep quality – Glutamine supplements have been shown to improve sleep quality by reducing nighttime waking and restoring normal sleep patterns.

10. Aids in maintaining a healthy gut – Glutamine is essential for the health of the gut lining and can help treat various digestive disorders.

11. Reduces cravings – Glutamine supplements have been shown to reduce food cravings, especially for sugary and high-fat foods.

12. May help treat ADD and ADHD – Glutamine supplements have been shown to improve symptoms of attention deficit hyperactivity disorder (ADHD).

13. Aids in detoxification – Glutamine helps the body remove toxins and waste products, making it an important part of any detoxification program.

14. May have anti-aging effects – Glutamine supplements have been shown to improve cell proliferation and help repair DNA damage.

Possible Side Effects of Glutamine

Glutamine is safe for most adults when taken orally in doses of up to 40 grams per day or when given intravenously in doses of up to 600 mg/kg body weight per day.

Side effects are generally mild and may include dizziness, heartburn, and stomach pain. Special precautions and warnings:

Children

Do not exceed doses up to 0.7 g/kg body weight per day or when administered intravenously in doses up to 400 mg/kg body weight per day. Always administer after consultation with the treating physician.

Pregnancy and breast-feeding

Glutamine is not known to be used during pregnancy and breastfeeding. It is advisable to avoid its use.

Avoid glutamine supplements in the following health conditions

Cirrhosis
Severe liver disease with difficulty thinking or confusion (hepatic encephalopathy)
Mania (mental disorder)
Sodium glutamate (MSG) sensitivity (also known as “Chinese restaurant syndrome”)
Epilepsy.

Glutamine Supplements

Glutamine supplements are available in the form of powders, tablets, and capsules. They can be bought online or at health stores.

Some of the L-Glutamine supplements we recommend are:

L-Glutamine 100 Tablets By Puritan’s Pride: L-glutamine by Puritan’s Pride is cheap and contains 100 tablets, each containing 500 mg of L-glutamine. A great choice for anyone looking to supplement their diet with this essential amino acid.

Check price on Herbs Pro

Pure Encapsulations l-Glutamine Powder – 227 Grams: L-Glutamine from Pure Encapsulations comes in powder form and it is more expensive than L-Glutamine by Puritans Pride. It includes 73 servings per container and each serving yields around 3 grams of L-glutamine (3000 mg).

Check price on Pure Formulas

Microingredient’s L-Glutamine Powder, 1 Kilogram: If you’re looking for both quantity and quality, check out Microingredient’s L-glutamine powder. It comes with 1 kilogram (1000 grams) of L-glutamine per container and it is certified non-GMO, gluten-free, soy-free, and vegan. Take 1 teaspoon will yield you around 2 grams or 2000 mg. or roughly 2 teaspoons

Check price on Microingredients

Does glutamine have calories?

Reliable sources such as Layne Norton, claim that like all BCAAs, L-glutamine has up to 4 calories per gram (same as protein). However, counting calories from supplements is probably an exaggeration. Especially when there is consistency in taking them (consistency) it is best not to count calories.

L-glutamine and D-glutamine

Like many other amino acids, glutamine is found in two forms: L-glutamine and D-glutamine. This different name indicates a slightly different molecular arrangement; L-glutamine is the natural form found in foods and supplements, while D-glutamine is unimportant in living organisms.

Final Words

Glutamine supplements are generally safe when taken in the recommended dosage. However, side effects such as stomach pain, bloating, nausea, and vomiting have been reported. People with pre-existing medical conditions or who are taking medication should speak to a healthcare professional before taking glutamine supplements.

Dr. Berg’s Electrolyte Powder Formula

Dr. Berg’s Electrolyte Powder replenishes electrolytes and relieves muscular cramps. Dissolves easily and is ideal for promoting endurance, hydration, normal muscle function and energy. It’s also keto-friendly! Each dose includes 1000mg of potassium and absolutely no sugar, carbs, maltodextrin, or artificial additives.

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Glutamine: Health Benefits, Sources, Possible Side Effects