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NMR Biomed. 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. 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 15 , Additionally, the function of the immune system can be compromised when insufficient amounts of glutamine are available 17 , For these reasons, high-protein diets , high-glutamine diets or glutamine supplements are often prescribed after major injuries like burns Studies have also reported that glutamine supplements may improve health, decrease infections and lead to shorter hospital stays after surgery 20 , Other studies have shown that glutamine supplements may also improve immune function in animals infected with bacteria or viruses 19 , 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 9 , It also helps maintain the barrier between the inside of your intestines and the rest of your body, thereby protecting against a leaky gut 6 , This prevents harmful bacteria or toxins from moving from your intestines into the rest of your body Additionally, it is important for the normal growth and maintenance of the cells in the intestine 6 , Due to the major role of the intestines in the immune system, glutamine may benefit your overall immune health by supporting the intestinal cells 19 , Due to its role as a building block of protein, some researchers have tested whether taking glutamine as a supplement improves muscle gain or exercise performance.
In one study, 31 people took either glutamine or a placebo during six weeks of weight training By the end of the study, both groups showed improved muscle mass and strength.
However, there were no differences between the two groups. Additional studies have also shown that it has no effects on muscle mass or performance 30 , However, some research has reported that glutamine supplements may decrease muscle soreness and improve recovery after intense exercise In fact, one study found that glutamine or glutamine plus carbohydrates can help reduce a blood marker of fatigue during two hours of running It has also been used to try to boost the immune function of athletes, but results vary 34 , 35 , Other research has found that it did not improve the recovery of carbohydrate stores glycogen in muscle when added to carbohydrates and certain amino acids In the end, there is no evidence that these supplements provide benefits for muscle gain or strength.
There is some limited support for other effects, but more research is needed. 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 Studies on glutamine supplements have used a wide variety of doses, ranging from around 5 grams per day up to high doses of approximately 45 grams per day for six weeks Although no negative side effects were reported with this high dosage, blood safety markers were not specifically examined.
Other studies have reported minimal safety concerns regarding short-term supplementation of up to 14 grams per day Medically reviewed by Natalie Butler, R. Does it work? L-glutamine deficiency Side effects Other options Studies Takeaway We include products we think are useful for our readers.
Does it work for IBS? L-glutamine deficiency. Side effects. Share on Pinterest Good sources of l-glutamine may be found in tofu. Other supplements for IBS? What is the overall scientific consensus? Exposure to air pollutants may amplify risk for depression in healthy individuals. Costs associated with obesity may account for 3. Related Coverage. All you need to know about irritable bowel syndrome IBS. Medically reviewed by Saurabh Sethi, M. A leaner you means you have less body fat, so, in essence, glutamine may help with the reduction of overall body fat.
On that minor fat burning note, there are some studies that suggest an ability for glutamine supplementation to manipulate tissue insulin sensitivity. This may help to partition nutrients away from fat storage and towards the muscles and liver.
One pretty awesome benefit of L-glutamine is that it has the ability to draw water and salt into the muscle cells.
You may question the water retention, which is minimal at best, but the key here is that a hydrated muscle is a healthy muscle! Protein synthesis happens faster when muscle cells are enlarged and swollen. This would mean that glutamine stimulates an increase in cell volume as well as muscle protein synthesis.
Glutamine possesses anabolic, as well as immunostimulatory effects, meaning it can help your immune system function properly and even give it a nice boost when needed.
In some studies, the supplementation of glutamine has been shown to stimulate the immune system and reduce the incidence of illness following prolonged endurance exercise.
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