L-glutamine is an amino acid that is found in high levels in the human body, particularly in the muscles, liver, and lungs. It is an important nutrient for many functions in the body, including supporting immune health, aiding in muscle recovery, and aiding in the healing of injuries. While many people are familiar with other supplements such as calcium, l-glutamine may not be as well known, but it can still offer various benefits for those who choose to incorporate it into their health routine.

L-glutamine is a supplement that contains the amino acid glutamine, which is the most prevalent amino acid in the human body. Amino acids are the building blocks of proteins, which are essential for the development of muscle, bone, and tissue.

They also play a role in various biochemical processes in the body, such as immune system function, brain function, and digestion. Stacie J. Stephenson, a functional medicine expert and author of Vibrant: A Groundbreaking Program to Get Energized, Own Your Health, and Glow, states that amino acids are often referred to as the building blocks of the body due to their vital role in these processes.

According to Mount Sinai, most of the body’s glutamine is stored in muscles, with a significant amount also produced in the lungs. While the body can naturally produce its own glutamine, this non-essential amino acid can also be obtained from a variety of foods such as chicken, fish, cabbage, spinach, dairy products, tofu, lentils, beans, nuts, and mushrooms.

Benefits:

“It has the ability to assist in the healing of wounds.”

According to Gans, the primary benefit of this supplement is its ability to help with injuries, burns, and surgical procedures. When the body experiences these types of stressors, it releases the hormone cortisol. Cortisol can reduce the body’s supply of glutamine, but this supplement may help to counteract that effect. The mechanism behind this process is somewhat complex.

According to research, incorporating glutamine into the diet of individuals who are critically ill or have experienced trauma via a feeding tube can decrease their likelihood of mortality. A review published in Nutrition in Clinical Practice in 2019 also found that glutamine may accelerate the recovery of individuals with severe burns.

It could potentially improve the health of the gut.

A 2021 review in Food Science and Human Wellness suggests that L-glutamine may have a positive impact on the gut microbiome and inflammation. Additionally, it is believed to strengthen the gut wall and potentially improve symptoms of conditions such as leaky gut and irritable bowel syndrome.

“It may improve immune system function.”

The immune system relies on glutamine as its primary fuel source. While your body typically uses glucose for energy, certain immune cells such as lymphocytes and neutrophils may consume glutamine at rates that are similar to or even higher than their use of glucose.

“L-glutamine is a beneficial supplement for individuals with a compromised immune system due to its powerful effects on immune function,” explains Stephenson. “It is frequently included in clinical nutrition supplementation programs for people with weakened immune systems.”

“It appears to be effective in combating significant weight loss.”

Several studies have examined the use of l-glutamine in individuals with HIV or AIDS who have experienced significant weight loss due to their illness. In combination with other nutrients such as vitamins C and E, l-glutamine supplements have been found to potentially aid in weight gain and improve gut nutrient absorption.

“It may aid in the recovery of muscles.”

“According to Stephenson, L-glutamine has demonstrated the potential to enhance recovery and performance in athletes experiencing fatigue through its use as a supplement.”

According to a review published in Clinical Nutrition in 2019, there is insufficient evidence to conclude that glutamine supplementation has any effect on the immune health, sports performance, or body composition of athletes. Further research is required to determine the potential benefits of glutamine in these areas.

“It can help to alleviate the negative effects of stress.”

“According to Stephenson, if you are experiencing high levels of stress, whether it be physical (such as an injury or illness) or mental, your body may not be producing enough l-glutamine. This can weaken your immune system and make you more susceptible to getting sick. Taking l-glutamine as a supplement may help you cope with stress and improve your immune function during times of high stress.”

Is there a possibility of experiencing side effects when taking l-glutamine?

L-glutamine is generally considered to be a safe supplement, but it can cause some side effects such as bloating, nausea, dizziness, reflux, and stomach pain. It is important to note that l-glutamine should not be used by people with liver disease as it can cause changes in mental status in these individuals. Additionally, l-glutamine is not recommended for people with bipolar disorder, sensitivity to MSG, or seizure disorders as it may increase the risk of seizures.

There is ongoing debate about the safety of l-glutamine for cancer patients. Some studies have shown that l-glutamine may improve the effectiveness of chemotherapy and reduce side effects such as inflammation in the digestive tract and diarrhea in individuals with colon cancer. However, other research has indicated that l-glutamine may stimulate the growth of tumors. Therefore, it is important for cancer patients and those receiving chemotherapy to consult with their doctor before taking any supplements.

What is the recommended dosage of l-glutamine?

Here is a rewritten version:

“Glutamine can be found in a variety of foods, including beef, pork, poultry, fish, cabbage, raw parsley, raw spinach, dairy products such as milk, yogurt, ricotta cheese, and cottage cheese, tofu, and lentils.”

What are the criteria for selecting an L-glutamine supplement?

“According to experts, l-glutamine is not believed to provide any benefits for healthy individuals. While it is not harmful, there is no evidence that it offers any advantages over a healthy diet,” says Hunnes.

“It’s important to note that supplements are not regulated by the U.S. Food and Drug Administration, so it’s important to choose a reputable company that uses third-party verification for quality control and purity. If you’re interested in trying l-glutamine as a supplement, look for a product that specifically lists “l-glutamine” on the label to ensure you are getting the correct form. As always, it’s a good idea to consult with a healthcare professional before adding any new supplement to your routine.”

L-glutamine supplements come in powders, capsules, tablets, or liquids. Be careful not to add l-glutamine powders to hot drinks because the heat destroys the amino acid. As always, check with your health care provider before starting a supplement to make sure it’s safe and won’t interact with any of your existing meds or supps.