Glutamine stands as the most prevalent amino acid in the body that is produced in muscles. It plays a crucial role in generating glucose and other amino acids. While your body naturally makes this amino acid, it is also present in numerous food items. However, supplementing with glutamine may sometimes be necessary for maintaining optimal health. So, let’s explore glutamine uses and dietary sources.
What is Glutamine?
Glutamine serves multiple vital roles in your body. Its primary function is to act as a foundational building block for proteins, which are essential for the proper functioning of organs. Amino acids, like glutamine, not only contribute to protein synthesis but also serve diverse functions such as transporting substances within the bloodstream and defending against harmful bacteria and viruses.
Notably, glutamine is found in two distinct forms: D-glutamine and L-glutamine. Although nearly identical, their molecular arrangements vary slightly. The form prevalent in supplements and food items is L-glutamine, commonly referred to as glutamine in supplement labels. While L-glutamine plays a crucial role in protein synthesis and other bodily functions, D-glutamine holds little significance in living organisms.
While your body naturally produces L-glutamine, there are circumstances when its demand surpasses the body’s ability to generate it. As a result, L-glutamine is classified as a conditionally essential amino acid, necessitating dietary intake under specific conditions like illness or injury. Additionally, glutamine serves as a pivotal molecule for bolstering the immune system and supporting intestinal health.
Glutamine Benefits
There are plenty of glutamine benefits for health. These include:
1. Supports Immune System
One of the vital glutamine uses is its contribution to bolstering the immune system. It serves as a crucial source of energy for immune cells, including specific intestinal cells and white blood cells. However, situations such as burns, significant injuries or surgical procedures can lead to a depletion of glutamine levels in the bloodstream. When the body’s demand for glutamine exceeds its production capacity, it may resort to breaking down protein reserves, such as muscle tissue, to generate more of this amino acid.
Insufficient availability of glutamine can also compromise the immune system’s functionality. Consequently, in cases of major injuries such as burns, healthcare professionals often recommend a diet rich in glutamine, high-protein diet or glutamine supplements. Research has indicated that glutamine supplementation may enhance overall health, reduce the risk of infections and result in shorter hospital stays following surgical procedures.
2. Promotes Intestinal Health
Within your body, the intestines play a pivotal role as the largest component of your immune system. This is attributed to the presence of numerous intestinal cells possessing immune functions, alongside the trillions of bacteria inhabiting the intestines, collectively influencing immune health.
Glutamine emerges as a crucial energy source for both immune and intestinal cells. It plays a vital role in preserving the protective barrier that separates the interior of the intestines from the rest of the body, thus preventing the leakage of harmful bacteria or toxins from the intestines into the bloodstream. Furthermore, glutamine contributes significantly to the regular growth and maintenance of intestinal cells, underpinning the overall well-being of the intestine.
3. Boosts Exercise Performance and Recovery
Several studies have suggested that the use of glutamine supplements could potentially reduce muscle soreness and enhance recovery following strenuous physical activity. Notably, one study even observed that the consumption of glutamine or a combination of glutamine and carbohydrates led to a reduction in a blood marker associated with fatigue during a two-hour running session.
4. May Help HIV/AIDS Patients
Individuals living with HIV or AIDS frequently contend with significant weight loss, particularly in terms of muscle mass. Several studies involving individuals with HIV and AIDS have indicated that the inclusion of glutamine supplements, combined with other essential nutrients such as beta-carotene, vitamins C and E, N-acetylcysteine and selenium, may lead to increased weight gain and improved nutrient absorption within the intestines.
Dietary Sources of Glutamine
Glutamine is naturally present in a wide variety of food items, including:
- Eggs
- Beef
- Skim milk
- Tofu
- Corn
- White rice
- Pork
- Yoghurt
- Cottage cheese
- Ricotta cheese
- Raw spinach
- Cabbage
- Raw parsley
Conclusion
Glutamine, an amino acid, serves as a vital energy source for both immune cells and intestinal cells while contributing to the maintenance of intestinal integrity. While your body naturally produces glutamine, it is also abundant in various dietary sources.
Nevertheless, in situations where your body’s endogenous production falls short, such as during injury or major illness, considering supplementation with glutamine can prove advantageous for bolstering your immune health and supporting recovery. However, if you decide to take a glutamine powder, capsule or tablet, then it’s highly advisable to consult with your doctor first.
