Glutamate: one of the important amino acids body naturally produces. The Benefits and Safety of Glutamine Supplements.

Do you know your body needs Glutamine to maintain good health? Yes it does! Glutamine is an important amino acid with many functions in the body. Amino acids are molecules that play many roles in the body. It is a building block of protein and critical part of the immune system. Proteins are crucial to the organs. They also serve other functions, such as transporting substances in the blood and fighting off harmful viruses and bacteria. What’s more, glutamine has a special role in intestinal health. Your body naturally produces this amino acid, and it is also found in many foods. Yet, you may be unsure if you need extra glutamine from supplements for optimal health. Like many other amino acids, it exists in two different forms: L-glutamine and D-glutamine. They are almost identical but have a slightly different molecular arrangement. The form found in foods and supplements is L-glutamine.

Some supplements list it as L-glutamine, but others simply use the broader term glutamine. While L-glutamine is used to make proteins and perform other functions, D-glutamine appears to be relatively unimportant in living organisms. L-glutamine can be produced naturally in your body. In fact, it is the most abundant amino acid in the blood and other body fluids. However, there are times when the glutamine needs of your body are greater than its ability to produce it. Therefore, it’s considered a conditionally essential amino acid, meaning that it must be obtained from the diet under certain conditions, such as injury or illness . Glutamine is also an important molecule for the immune system and intestinal health

Food Sources of Glutamine

Glutamine is naturally found in a variety of foods. It has been estimated that a typical diet contains 3 to 6 grams per day, but this can vary based on your specific diet. The largest amounts are found in animal products due to their high protein contents. However, some plant-based foods have a greater percentage of it in their protein. The following are the percentages of some proteins made up of L-glutamine in each food:

Eggs: 4.4% (0.6 g per 100 g of eggs) approximately 2 eggs

Beef: 4.8% (1.2 g per 100 g of beef) approximately 1/5 pound, 0.099 kilo or 3.5 ounces

Skim milk: 8.1% (0.3 g per 100 g of milk) approximately 1/3 cup

Tofu: 9.1% (0.6 g per 100 g of tofu) approximately 1.25 cups

White rice: 11.1% (0.3 g per 100 g of rice) approximately less than 1 cups

Corn: 16.2% (0.4 g per 100 g of corn) approximately 1 cups

Although some plant sources, such as white rice and corn, have a large percent of protein made up of glutamine, they have fairly low protein contents overall. Thus, meat and other animal products are the simplest ways to get high amounts of it. Because glutamine is a necessary part of proteins, virtually any food containing protein will contain some glutamine. Almost any food containing protein will contain some glutamine, but amounts vary. Animal foods are good sources due to their protein contents. Getting enough protein in your diet can ensure you are getting enough. Focusing on getting enough protein in your overall diet is an easy way to potentially increase the amount of glutamine you are consuming.

Immune System Importance

One of the most important functions of glutamine is its role in the immune system. It is a critical fuel source for immune cells, including white blood cells and certain intestinal cells. However, its blood levels can decrease due to major injuries, burns or surgeries. If the body’s need for glutamine is greater than its ability to produce it, your body may break down protein stores, such as muscle, to release more of this amino acid. Additionally, the function of the immune system can be compromised when insufficient amounts of glutamine are available. However, its blood levels can decrease due to major injuries, burns or surgeries. If the body’s need for glutamine is greater than its ability to produce it, your body may break down protein stores, such as muscle, to release more of this amino acid. Additionally, the function of the immune system can be compromised when insufficient amounts of glutamine are available. For these reasons, High- protein diet high-glutamine diets or glutamine supplements are often prescribed after major injuries like burns. Studies showed that glutamine supplements may improve health, decrease infections and lead to shorter hospital stays after surgery. The study shown to improve survival and reduce medical costs in critically ill patients. Other studies have shown that glutamine supplements may also improve immune function in animals infected with bacteria or viruses. However, there is not strong support for benefits in healthy adults, and the needs of these individuals may be met through diet and the body’s natural production

Role in Intestinal Health

Glutamine’s immune system benefits are related to its role in intestinal health. In the human body, the intestines are considered the largest portion of the immune system. This is because of the many intestinal cells with immune functions, as well as the trillions of bacteria that live in your intestines and impact your immune health. Glutamine is an important energy source for intestinal and immune cells. It also helps maintain the barrier between the inside of your intestines and the rest of your body, thereby protecting against a leaky gut. This prevents harmful bacteria or toxins from moving from your intestines into the rest of your body

Safety and Side Effects

Since glutamine is an amino acid that is naturally produced in the body and found in many foods, there is no concern that it’s harmful in normal quantities. It has been estimated that a typical diet may contain 3 to 6 grams per day, although this amount could vary based on the types and

quantities of foods consumed. No negative side effects were reported with this high dosage. Overall, it is believed that the short-term use of supplements is likely safe. However, concerns have been ben raised by some scientists about their sustained use. Adding glutamine to a regular diet may cause a variety of changes in the way the body absorbs and processes amino acids. Yet, no report on long-term effects of these changes. Therefore, more information is needed concerning long-term supplementation, particularly when high doses are used. It is possible that glutamine supplements may not have the same effects if you eat an animal-based, high-protein diet, compared to a plant-based, lower-protein diet. If you follow a plant-based diet with low glutamine content, you may be able to consume supplements while still receiving a normal daily amount of it overall. If you decide to take a glutamine supplement, it is probably best to start with a conservative dose of around 5 grams per day. Therefore, Intake of the glutamine found in foods, as well as the short-term use of supplements, is safe. However, glutamine supplements can affect how your body processes amino acids. More studies on their long-term use are needed.

Health Benefits of Glutamine:

1.Improves gastrointestinal health. L-glutamine benefits your health if you have any type of digestive.

2.Helps leaky gut and ulcers. There are millions of people struggling with a condition called leaky gut.

3.Boosts brain health. A precursor to the neurotransmitter glutamate in your brain, glutamine is key.

4.Improves IBS and diarrhea. Glutamine helps improve IBS and diarrhea by balancing mucus.

5.Promotes muscle growth and decreases muscle wasting

6.Improves athletic performance and recovery from endurance exercise

7.Burns fat and improves diabetes

The bottom Line:

It provides fuel for immune and intestinal cells and helps keep the connections in the intestines strong. During times when your body cannot produce optimal amounts, such as during injury or severe illness, supplementing with it may be beneficial for your immune health and recovery. Glutamine is also frequently used a sports supplement, but most research does not support its effectiveness. Supplementing appears to be safe in the short-term, but more research is needed on its long-term effects. Before taking a glutamine supplement, consider whether the reason for taking it is support

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