Glutamine is one of the most abundant amino acids in the body and plays a variety of crucial roles in supporting health and well-being. This amino acid is central to immune function, muscle recovery, metabolism, gut health, and even sleep quality.
What is Glutamine?
Glutamine, also known as L-glutamine, is a non-essential amino acid naturally produced in the body. It is vital for numerous biological processes, including protein synthesis, cell growth, and tissue repair. During times of stress, such as exercise or illness, the body's demand for glutamine increases significantly.
What is the difference between L-glutamine and Glutamine?
L-glutamine and glutamine are essentially the same amino acid, but the term "L-glutamine" is commonly used to refer to the pure and bioavailable form of the amino acid. L-glutamine is the natural form found in the body and is a key amino acid for various biological functions. The distinction lies in their chemical structure: L-glutamine is the isomer naturally occurring in the body and is the form that is easiest for the body to use and absorb. It is the most common form found in supplements and is often the one referred to when discussing the health benefits of glutamine. On the other hand, "glutamine" can be used as a general term to describe the amino acid in a broader sense, which may include other forms and blends. In terms of supplements and health benefits, L-glutamine is the specific form most studied and used in research and clinical applications.
What is Glutamine good for?
Immune System
One of glutamine's most well-known roles is its importance for the immune system. Research shows that glutamine can strengthen the immune system by increasing the production of white blood cells and supporting their function. A study published in "Nutrition" found that glutamine can reduce the risk of infections, particularly in individuals engaging in intense exercise.
Muscles & Recovery
Many athletes and fitness enthusiasts take L-glutamine to enhance their training. Glutamine is popular for this purpose due to its ability to promote muscle recovery and reduce muscle damage. A meta-analysis published in the "Journal of Exercise Science & Fitness" showed that glutamine can decrease exercise-induced muscle damage and improve recovery time.
Metabolism
Glutamine is also essential for the body's metabolism and energy production. Research indicates that glutamine can influence metabolism by regulating glucose production and insulin sensitivity. A study published in "Metabolism" found that glutamine can help improve glucose metabolism in individuals with insulin resistance.
Gut Health
In terms of gut health, glutamine is crucial for maintaining a healthy gut barrier and supporting the integrity of the intestinal lining. A study published in "Gut" found that glutamine can reduce intestinal permeability and inflammation in individuals with inflammatory bowel disease.
Sleep
Research has also pointed to a potential link between glutamine and sleep quality. A study published in the "Journal of Neurochemistry" showed that glutamine can affect the production of neurotransmitters in the brain associated with sleep and well-being.
Symptoms of L-glutamine Deficiency
A deficiency in glutamine can lead to various symptoms, including a weakened immune system, low energy, and digestive issues. Ensuring sufficient intake of glutamine through diet or supplements is important.
Is Glutamine Found in Food?
Glutamine is naturally present in many protein-rich foods, including meat, fish, dairy, and eggs. For those who train hard or have higher requirements, a glutamine supplement can be a valuable addition to their diet.
How is L-glutamine Produced?
L-glutamine is produced through the fermentation of sugars, resulting in a pure and high-quality form of glutamine that is easily absorbed by the body. It's important to note that no sugars remain in the final product—only 100% glutamine.
How & When to Take Glutamine
Glutamine can be taken as a supplement, usually 1–2 times per day. It can be taken before or after exercise to support muscle recovery and performance or on an empty stomach to promote gut health. Learn more about when and how to take L-glutamine.
Can L-glutamine Cause Side Effects?
Glutamine is considered safe for most people when taken at normal doses. However, excessive use may cause digestive discomfort in some individuals. Following the dosage instructions typically prevents any side effects.
Scientific References
Cruzat V, Macedo Rogero M, Noel Keane K, Curi R, Newsholme P. Glutamine: Metabolism and Immune Function, Supplementation and Clinical Translation. Nutrients. 2018;10(11):1564. doi:10.3390/nu10111564.
Street M, Shah P, Uzelac A, Manji N, Davidson J, Leong A. Glutamine as a therapy for IBD: a systematic review. Scand J Gastroenterol. 2016;51(6):677-683. doi:10.3109/00365521.2016.1148829.
Gleeson M. Dosing and Efficacy of Glutamine Supplementation in Human Exercise and Sport Training. J Nutr. 2008;138(10):2045S-2049S. doi:10.1093/jn/138.10.2045S.
Coqueiro A, Rogero M, Tirapegui J. Glutamine as an Anti-Fatigue Amino Acid in Sports Nutrition. Nutrients. 2019;11(4):863. doi:10.3390/nu11040863.
Cao Y, Feng L, Zhang Y, et al. Effect of glutamine supplementation on changes in the immune system induced by repeated exercise. Int J Sports Med. 2014;35(5):348-353. doi:10.1055/s-0033-1345137.
