L-glutamine is an important amino acid with many functions in the body.It is a building block of protein and a key part of the immune system.In addition, glutamine has a special role in intestinal health.
Your body naturally produces this amino acid and it is also found in many foods. However, you may need extra glutamine from supplements for optimal health.
Glutamine is an amino acid. Amino acids are molecules that play many roles in the body. Their main purpose is to act as building blocks for proteins.
Proteins are essential for organs. They also perform other functions, such as transporting substances in the blood and fighting harmful viruses and bacteria.
Like many other amino acids, it exists in two different forms: L-glutamine and D-glutamine.
They are almost identical but have a slightly different molecular arrangement.
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 protein and perform other functions, D-glutamine appears to be relatively unimportant in living organisms.
L-glutamine can be produced naturally in your body. In fact, it is the most abundant amino acid in your blood and other bodily fluids.
However, there are times when your body's need for glutamine is greater than its ability to produce it.
Therefore, it is considered a conditionally essential amino acid, which means it must be obtained from the diet under certain conditions, such as injury or disease.
In addition, glutamine is an important molecule for the immune system and gut health.
Glutamine is found naturally in a variety of foods. It has been estimated that a typical diet contains 3 to 6 grams per day, but this can vary depending on the specific diet.
The highest amounts are found in animal products because of their high protein content.However, some plant-based foods contain a higher percentage of it in their proteins.
One study used advanced laboratory techniques to determine the amount of L-glutamine found in various foods.
Below are the percentages of protein made up of L-glutamine in each food:
Although some plant sources, such as white rice and corn, have a large percentage of protein consisting of glutamine, they have a rather low protein content overall.
Therefore, meat and other animal products are the easiest ways to get high amounts.
Unfortunately, the exact glutamine content of many specific foods has not been studied.
However, since glutamine is a necessary part of protein, 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.
One of the most important functions of glutamine is its role in the immune system.
It is a key fuel source for immune cells, including white blood cells and some intestinal cells.
However, its blood levels may decrease due to severe injury, burns, or surgery.
If the body's need for glutamine is greater than its ability to produce it, your body may break down protein stores, such as muscle, to release more of this amino acid.
In addition, immune system function can be compromised when insufficient amounts of glutamine are available.
For these reasons, high-protein diets, high-glutamine diets, or glutamine supplements are often prescribed after serious injuries such as burns.
Studies have also reported that glutamine supplements can improve health, reduce infections, and lead to shorter hospital stays after surgery
They have also been shown to improve survival and reduce medical costs in critically ill patients.
Other studies have shown that glutamine supplements may also improve immune function in animals infected with bacteria or viruses.
However, there is no strong support for the benefits in healthy adults, and the needs of these individuals can be met through diet and the body's own natural production.
The immune system benefits of glutamine are related to its role in gut health.In the human body, the gut is considered the largest portion of the immune system.
This is due to the many gut cells with immune functions, as well as the trillions of bacteria that live in your gut and affect your immune health.
Glutamine is an important source of energy for gut and immune cells.
It also helps maintain the barrier between the inside of your gut and the rest of your body, thus protecting against leaky gut.
This prevents harmful bacteria or toxins from moving from your gut to the rest of your body.
In addition, it is important for the normal growth and maintenance of cells in the intestines.
Because of the gut's major role in the immune system, glutamine may benefit overall immune health by supporting gut cells.
Because of 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 glutamine or a placebo during six weeks of weight training.
At the end of the study, both groups showed an improvement in muscle mass and strength. However, there were no differences between the two groups.
Further studies have also shown that it has no effect on muscle mass or performance.
However, some research has reported that glutamine supplements can reduce muscle soreness and improve recovery after intense exercise.In fact, one study found that glutamine or glutamine plus carbohydrates can help reduce a marker of fatigue in the blood during two hours of running. It has also been used to try to boost immune function in athletes, but results vary.
Other research found that it did not improve recovery of carbohydrate stores (glycogen) in muscles when added to carbs and some amino acids.
