L-Glutamine: The Ultimate Guide (Benefits, Uses and Side Effects)

l-glutamine

L-Glutamine is an essential amino acid with many functions in the body. It is a protein component and a critical component of the body system. Also, it plays a unique role in intestinal health.

Your body naturally produces this amino acid, and it is also found in many foods. However, you may be unsure if you need extra glutamine from healthy health supplements.

This article explains why glutamine is essential and discusses the benefits and safety of its supplements.

  1. What Is L-Glutamine?
  2. Glutamine Benefits
  3. Dosage & Side Effects
Table Of Contents

1. What Is L-Glutamine?

L-Glutamine is an amino acid. Amino acids are molecules that play a key role in the body.

Their primary purpose is to act as protein building blocks.

Proteins are essential in a picture. They also work with other functions, such as transporting blood and combating harmful bacteria and viruses.

Like many other amino acids, they exist in two distinct forms: L-glutamine and D-glutamine. They are almost identical but have a very different cellular structure.

It is used to make proteins and perform other functions.

It can be produced naturally in your body. It is the complete amino acid in the blood and other body fluids.

It also acts as a second fuel cell for energy and helps build other essential compounds, including glucose and purines. Many of these biological functions can be enhanced with the natural addition of its raw form.

Athletes and bodybuilders also use it to build muscle and speed recovery.

However, there are times when your body’s glutamine needs are far greater than its production capacity. Also, It is an essential molecule of the immune system and intestinal health.

It is naturally found in a variety of foods. It is estimated that a regular diet contains 3 to 6 grams per day, but this may vary depending on your specific diet.

Substantial amounts are found in animal products due to their high protein content. However, some plant-based foods have a very high percentage of their protein.

Good sources of L-glutamine can be found in certain foods, including:

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  • Chicken
  • Fish
  • Cabbage
  • Spinach
  • Dairy
  • Tofu
  • lentils
  • Beans
  • Beets
  • Peas

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2. L-Glutamine Benefits

One of the essential purposes of glutamine is its role in the immune. Now, the main advantage of its repair purposes. It can reduce muscle soreness through muscle repair and glycogen replacement! I think the most significant advantage of its ability to restore/improve the digestive system.

Studies show that glutamine supplementation supports the health and integrity of the intestinal lining. When people suffer from IBS, celiac disease, or other digestive problems, the prescription contains glutamine to help heal the intestinal lining and reduce bloating symptoms.

Helps Improve Immune System

One of the essential purposes of its role in the immune system. It is an important fuel source for body cells, including white blood cells and specific intestinal cells. However, its blood levels may drop as a result of serious injury, surgery or burns.

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Suppose the body’s need for glutamine exceeds its production capacity. In that case, your body can break down muscle-like protein stores to release these amino acids.

Also, the immune system’s function can be disrupted when a sufficient amount of glutamine is present. For these reasons, a high-protein diet or glutamine supplements are often given after severe injuries such as burns.

Studies have also reported that its supplements can improve health, reduce disease and lead to a hospital stay for a short time after surgery. Also, they have been shown to improve survival and reduce medical costs in critically ill patients. Some studies have shown that its supplements can also improve immune function in infected or infected animals. However, there is no strong support for healthy adults’ benefits. The needs of these people can be met by diet and natural body products.

It plays a vital role in body function. However, during illness or injury, the body may not be able to produce enough of it. Glutamine supplements can help improve body function and maintain protein stores in the body.

Helps Improve Intestinal/Gut Health

The immune benefits of glutamine are related to its role in intestinal health. In the human body, the gut is considered the most significant component of the immune system. This is due to the many gut cells with the immune system and the large number of bacteria that live in your gut and affect your immune health. It is an essential source of energy for the gut and immune cells.

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It also helps maintain a barrier between your gut and the rest of your body, thereby protecting against leaky gut. This prevents harmful bacteria or toxins from your gut to the rest of your body. Also, It is essential for the average growth and maintenance of intestinal cells. The intestines’ prominent role in the immune system benefits your overall immune health by supporting the intestinal cells.

Your gut is an essential part of your immune system. It is an energy source for the gut and immune cells. It also helps maintain the wall between the gut and the rest of your body and supports gut cells’ proper growth.

Fat Loss And Weight Management

While many people associate high metabolic rates with fat burning, There is no direct connection between them. Glutamine burns fat by asking the secretion of human growth hormone (HGH). New muscle growth that results from fat stores in the body.

strength-L-glutamine

When using its supplement, HGH Levels can rise by more than 300%, a response that leads to an increase in resting metabolic rate.

In addition to increased HGH production and fat burning from metabolic rates, It to fat loss in overweight people. One study found that its supplements lead to increased lean body tissue and a decrease in abdominal circumference. It is also known to help balance appetite.

Improve Strength, Performance And increase Muscle Mass

Because of its role as a building block of protein, some researchers have tested whether glutamine as a supplement increases muscle or improves exercise performance.

Some research reports suggest that L-glutamine supplements may reduce muscle soreness and improve recovery after intense exercise.

Other research has shown that adding carbohydrates and certain amino acids do not improve the recovery of carbohydrate stores (glycogen) in muscles.

It is little support for the use of glutamine supplements for muscle growth or strength performance. However, they reduce fatigue during or after exercise or reduce muscle soreness.

3. Dosage And Side Effects

An effective dose would be around 10 grams per day. You can go about 30 grams, depending on whether you have digestive problems or not. You can easily add its powder to your BCAAs and protein shakes. Always remember to consult your doctor before planning to add a new supplement to your diet.

While L-glutamine supplements are generally considered safe for most people, some should avoid them. People with kidney disease, liver disease or Rhine syndrome, a severe condition that can cause inflammation of the brain and liver, should avoid taking its supplements.

The intake of glutamine found in food and the short-term use of supplements is safe.

Supplements can affect how your body processes amino acids. More studies are needed on their long-term use.

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