What is glutamine?
L-glutamine is the most common amino acid in the bloodstream, accounting for 30-35% of the amino acid content of the blood. It is a conditionally essential amino acid because it is used in large amounts by our body.
It is found in animal and plant proteins, in the form of supplements, and is widely popular in the fitness community and among those who lead a healthy lifestyle. It is also found in large amounts of casein and whey protein.It is essential to know that most people do not get enough this amino acid from food.
Therefore, dietary supplementation is an excellent way to strengthen the immune system and improve the ability to fight infections and diseases.
Benefit of L-glutamine
Glutamine has several physiological effects that research has confirmed in turn that even a person living an average life should have enough reason to pay more attention to this amino acid.
1. Improves gastrointestinal health
This amino acid is good for health if you have gastrointestinal problems, such as irritable bowel syndrome (IBS), inflammatory bowel diseases such as Crohn’s disease, ulcerative colitis, diverticulitis, diverticulitis, permeable bowel, or any problem related to leaking bowel. (e.g., joint pain, rosacea, or autoimmune response).
We regularly need a certain amount of this mino acid because it is an essential nutrient for the gut to rebuild and regenerate. It is worth noting that a man famous for discovering the Krebs cycle (also known as the “citric acid cycle”) was the first to suggest L-glutamine treats intestinal problems.
Sir Hans Adolf Krebs – a German-born British biochemist who won the Nobel Prize in 1953 – found that it helped improve a healthy gut immune response.
A study published in the journal Clinical Immunology found that L-glutamine normalizes the effects of the TH2 immune response that stimulates inflammatory cytokines. The result of L-glutamine in these studies shows that it reduces intestinal inflammation and may help recover food sensitivity.
2. Helps with leaky gut and ulcers
Millions of people struggle with leaky gut syndrome, which is today the leading cause of autoimmune disease. Leaky gut can cause thyroid problems such as Hashimoto’s disease; contributes to arthritis, skin problems such as psoriasis, and other serious health problems.
Because glutamine is the primary fuel source for small intestinal cells, it has been shown in clinical trials to cure the pain of a leaking gut. A study published in a medical journal examined 20 hospitalized patients and found that supplementation with L-glutamine reduced intestinal permeability.
Animal experiments published in the British Journal of Surgery have found that L-glutamine promotes the cure for ulcerative colitis and inflammatory bowel disease. It can also help heal ulcers by protecting them from further damage and is a healthier, natural alternative to antibiotics for treating stomach ulcers.
If we do seem to suffer from Leaky Gut Syndrome, L-glutamine is the number one amino acid we need to heal and repair.
3. Effect on the brain – enhances brain health
It is a precursor of the neurotransmitter glutamate in the brain. Glutamine is key to improving brain health. Why?
Interrupting the glutamine-glutamate cycle can result in brain problems, including Reye’s syndrome, epilepsy, bipolar disorder, schizophrenia, anxiety, depression, and alcohol dependence. Glutamine can also prevent the brain from aging.
Mitochondrial dysfunction causes abnormal growth of the neurotransmitter glutamate; again, the brain is at risk for developing the above problems. A study at the University of Medicine in New York found that even mild traumatic brain injury caused cerebral atrophy. Much of this damage is due to an interrupted glutamine-glutamate cycle and an abnormal increase in glutamate levels.
4. Improves IBS and diarrhea
Glutamine improves IBS and diarrhea by balancing mucus production, resulting in healthy bowel movements. If you have Hashimoto’s disease or an abnormal thyroid problem, it should be part of the diet for hypothyroidism. If you also have symptoms of IBS, such as persistent diarrhea or ulcers, this should be part of your IBS diet.
5. Glutamine is essential for the immune system
One of the most critical functions of glutamine is its role in the immune system. It is a vital fuel source for immune cells, including white blood cells and specific intestinal cells. However, your blood levels may drop due to severe injuries, burns, or surgery.
If the body’s need for glutamine is more significant than its ability to produce it, it can break down protein stores, such as muscle, to release more amino acids. In addition, the immune system may be compromised if there is low glutamine available. For these reasons, high-protein, high-glutamine, or glutamine supplements are often prescribed after severe injuries such as burns.
Studies have shown that glutamine supplements can improve health, reduce infections and result in shorter hospital stays after surgery. Moreover, they have been shown to improve survival and reduce medical costs in critically ill patients.
Other studies have shown that glutamine supplements can improve the immune system in animals infected with bacteria or viruses. However, the benefits for healthy adults are not strongly supported, and the needs of these individuals can be met through diet and natural production of the body.
6. Promotes muscle growth and reduces muscle breakdown
L-glutamine can provide significant support if you aim to increase athletic performance, boost metabolism, improve recovery, or build muscle. During intense exercise, the body gets stressed, and the muscles and tendons require more glutamine than the amount provided by a regular diet.
So after an intense workout, your cellular glutamine levels can drop by 50% and your plasma levels by 30%! This state of muscle breakdown is a gateway for the body when it uses its muscles to gain energy, not carbohydrates. But glutamine supplementation can prevent this from happening. Supplementation with L-glutamine allows the forces to fight and endure a little longer, which increases strength and helps restore skeletal muscle.
One study found that glutamine supplements allow faster regeneration of intense weight training because it improves muscle hydration. This facilitates muscle recovery and reduces the recovery time for wounds and burns.
Therefore, glutamine supplementation is not only helpful and widespread for bodybuilders, but in almost every sport. It can take up to six days to replenish your glutamine levels after an intense workout, so it’s essential to take it regularly if you do intense exercise.
Some athletes say glutamine works best when combined with branched-chain amino acids (BCAAs), especially leucine. Others consume creatine after a workout to improve muscle recovery and restore the body’s energy stores.
7. Improves athletic performance and recovery from endurance practice
One of the primary roles of L-glutamine in the body is to support detoxification by cleansing the body of high ammonia. It acts as a buffer and converts excess ammonia to other amino acids, amino sugars, and urea.
Exercising for about an hour can reduce the amount of glutamine in your body by 40%. It can also cause suppressed immune function. This hurts your endurance training and can lead to overtraining syndrome. L-glutamine is also beneficial for long-term athletes as it boosts the immune system (T-helper cells).
Animal experiments have shown that increasing T-helper cells can reduce the “stress” associated with overtraining syndrome.
8. Glutamine and overtraining
During intense exercise, our body uses glutamine from storage sites faster than it can replenish. When this happens, the body breaks down the muscles, and thus the catabolic state begins. It is proven that oral glutamine supplementation supports glycogen storage, aids in synthesizing other amino acids, and reduces the catabolic state during overtraining.
With low glutamine levels, both performance and regeneration are compromised. After strenuous exercise, glutamine levels drop significantly, so we are more exposed to infections in the so-called “open window” period after workouts.
This amino acid consumed after exercise can help us in this as well. A study of marathon runners showed that runners consuming glutamine had a 35% reduction in the risk of developing infections. Consuming enough glutamine after workouts will also help with regeneration and strengthen your immune system.
The most potent antioxidant for the body plays a crucial role in synthesizing glutathione. It is well known for its ability to increase GH (growth hormone) levels, which can be effectively increased by consuming as much as 4 g. During a rigorous and strenuous training process, such as training camps, preparation periods for regeneration time are not always sufficient.
Athletes may experience what is known as Over Training Syndrome (OTS). The researchers linked this OTS to an amino acid imbalance. This disruption of the amino acid balance can lead to poor performance, loss of mood, and the risk of developing infections that can lead to upper respiratory disease.
9. Stimulates fat burning and improves diabetes
Research has shown that HGH (growth hormone) levels increase by nearly 400 percent after glutamine supplementation. This hormonal response increases resting metabolism and enhances the post-burning effect or EPOC training.
Post-burn is essential for fat burning, weight loss, and fibrous muscle building. L-glutamine also burns fat and increases lean muscle mass by suppressing insulin levels and stabilizing blood sugar levels; therefore allows the body to use less muscle mass to maintain the blood sugar levels and insulin sensitivity of the cells.
Thirty grams of glutamine supplementation per day for six weeks “significantly improved cardiovascular risk factors and body composition in patients with type 2 diabetes. Therefore, L-glutamine benefits diabetics and those with high cravings for sugar and carbohydrates.
