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What Is Glutamine?
Glutamine, an amino acid, is potent and found throughout the body. It is considered the most abundant of all amino acids. Glutamine is converted into energy by the intestinal cells, helps with muscle recovery, detoxifies the liver, and improves immunity. Most importantly, glutamine helps to heal the gut and promote health. Learn more about the benefits of glutamine and how it can help you.
Your body produces glutamine naturally. A glutamine deficiency is rare and typically caused by a genetic disorder rather than inadequate intake. Many people use glutamine supplements for several health benefits, including relieving inflammation, diarrhea, vomiting, and nausea.
Foods Rich in Glutamine
Various foods contain glutamine. Animal products have the highest glutamine levels; however, certain plant-based foods are also rich in glutamine. Some of the top food sources of glutamine include:
- Beans
- Beef
- Beets
- Brussel Sprouts
- Cabbage
- Celery
- Chicken
- Corn
- Dairy Products
- Eggs
- Fish
- Leafy Green Vegetables
- Milk
- Miso
- Peanut
- Tofu
- Wheat
- White Rice
All foods containing protein will typically have glutamine; therefore, if you focus on getting the recommended .36 grams of protein per pound of body weight, you will probably get the glutamine needed for improved gut health. For example, if you weigh 120 pounds, you must consume around 43 grams of protein daily.
Most Americans consume approximately 3 to 6 grams of glutamine in their diet. If you do not eat many glutamine-rich foods, taking a glutamine supplement may be necessary. Talk to your doctor to ensure you are healthy enough for glutamine supplementation.
Glutamine Supplements
Adding a glutamine supplement can help improve digestive health. Glutamine supplements contain glutamine in its active form, making it easy for the body to utilize. Because the body produces glutamine, the risk of side effects is minimized; however, long-term supplementation and high quantities of this potent amino acid can result in some unpleasant side effects.
If you take a glutamine supplement for an extended period, how your body uses and distributes glutamine and other amino acids can change, leading to an increased risk of gastrointestinal or other health issues. If you notice changes in your skin color, blood in your urine, a rash, dizziness, low back pain, or a fast heartbeat, contact your functional medicine doctor immediately.
When you first begin taking a supplement, you may experience mild side effects like a change in bowel movements, an upset digestive system, or a cough. Studies have also found that individuals with kidney or liver disease should not take glutamine supplements as they can worsen symptoms.
Benefits of Glutamine
Strengthens the Immune System
Glutamine is a source of energy for the immune system, particularly for white blood cells. Its antioxidant properties bolster the immune system, reduce inflammation, stimulate the release of human growth hormone, and help rid the body of free radicals.
If you do not have enough glutamine, your body will break down your protein stores, such as your muscles. When broken down, protein stores release glutamine, which the immune system can use.
Improves Intestinal Health
Most of your immune system is within the gastrointestinal tract. Trillions of bacteria reside in the intestines. These bacteria control your immunity and impact your gut health. The intestinal cells use glutamine as an energy source.
One benefit of glutamine is that it helps maintain the epithelium in the gastrointestinal tract. The epithelium is the barrier within the intestines that prevents toxins and harmful bacteria from entering the rest of the body. If you do not consume ample protein, which may reduce the amount of glutamine in the intestines, a leaky gut may occur.
Reduces Inflammation
Glutamine blocks two types of pro-inflammatory mediators, thus reducing intestinal inflammation. Inflammation in the gastrointestinal tract reduces immunity and increases the risk of leaky gut and various autoimmune conditions, such as fibromyalgia, Hashimoto’s Thyroiditis, and pernicious anemia.
Helps Athletes
Athletes who compete in extreme conditions, such as exceptionally hot temperatures, are at an increased risk of developing reduced intestinal permeability (leaky gut syndrome). Glutamine supplementation and increased protein consumption can support gut health and minimize the risk of developing leaky gut syndrome.
Holistic Treatment for GI Issues
Glutamine is an essential amino acid vital to gut health, reduced inflammation, and improved immune health. Glutamine reduces intestinal inflammation and heals the tight junctions in the gastrointestinal tract. Additionally, it triggers the immune system to increase mucus production in the gastrointestinal tract to ensure proper digestion.
Gastrointestinal issues are very unpleasant. When your gastrointestinal system is not functioning correctly, your digestion is affected, you may begin to experience nutritional deficiencies, systemic inflammation can occur, and you will experience gastrointestinal distress. If you have gastrointestinal problems such as inflammatory bowel disease, Irritable Bowel Syndrome, leaky gut, ulcerative colitis, Crohn’s disease, or malabsorption issues, glutamine supplementation may help.
Our holistic medicine doctors understand the importance of a healthy diet and how nutritional deficiencies can impact health. Working alongside you, our team of specialists will identify the root cause of your gut problems. They will then utilize the latest conventional medical practices, lifestyle modifications, and nutritional supplementation to improve gut health.
