L-glutamine or just glutamine is an amino acid that’s a building block of protein and our body needs it in large amounts. The first usage of it in powder form was done by the fitness industry people who wanted to maintain their muscle tissue.
Some of the first uses of glutamine powder were fitness-related; to speed up weight loss, burn fat more efficiently, and build muscle.
Although all of these benefits remain, more glutamine benefits have surfaced out. In fact, this powder can help the digestive and brain health, improve athletic performance, and help in the treatment of intestinal problems and leaky gut.
Glutamine is a naturally occurring amino acid present in protein foods. And, it’s the most abundant amino acid in the blood. Our body can make some of it on its own but needs large amounts of it. It’s also pivotal when a person has a disease or muscle wasting.
Interestingly, approximately 60 percent of the human skeletal muscle consists of glutamine. Therefore, adding it as a supplement can help better the protein synthesis and balance the pH levels.
Foods that are the richest with glutamine are eggs, milk, tofu, bone broth, grass-fed beef, Chinese cabbage, cottage cheese, spirulina, broccoli rabe, asparagus, wild-caught fish, turkey, corn, rice, and venison.
To supply the body with a healthy amount of this amino acid, it’s recommended to consume at least three servings of these foods on a daily basis.
The Best Health Benefits of Glutamine Supplementation
- Strengthens the immunity and gastrointestinal health
Glutamine is supportive of gut function and digestion. It may be of aid in the treatment of IBS, Crohn’s, ulcerative colitis, diverticulosis, leaky gut, etc.
Glutamine is beneficial for keeping the gut microbiota balanced and helps lower bacterial overgrowth.
- Helpful for ulcers and leaky gut
Leaky gut may contribute to other diseases like arthritis, psoriasis, Hashimoto’s, etc. Since glutamine acts as fuel for the cells of the small intestine, it can be of aid for intestinal health and relieve leaky gut.
In a study published in Lancet, it was discovered that hospital patients who supplemented with glutamine had a decrease in intestinal permeability.
It’s also promising for ulcer treatment by providing protection from more damage. It’s considered a healthier alternative to antibiotics for ulcer treatment.
- Good for the brain
Glutamine is pivotal for the health of the brain by being a precursor to glutamate, a neurotransmitter.
This is because a disrupted glutamine-glutamate cycle can lead to numerous issues, such as epilepsy, anxiety, depression, bipolar disease, Reye’s syndrome, etc.
- Enhances muscle growth and lowers muscle wasting
If your goal is to build muscle, boost your athletic performance or improve your metabolism, glutamine can help you out.
Muscle wasting happens after intense workouts and ends up using the muscles for energy rather than carbs. With glutamine, this is prevented.
Supplementing glutamine gives the muscles strength to fight and push more, which results in more strength and repaired skeletal muscle.