La glutamine is a very important amino acid for the organism that has a wide variety of functions for the body. In addition, it is essential for the formation of proteins and for the immune system.
But one of the things that most characterize this amino acid is its action on intestinal health.
It is an amino acid that we can find in many foods and that our body produces naturally. Even so, it depends on the diet we follow or if we are people who exercise a lot, we may need to supplement ourselves with this amino acid. Let's see in more detail the importance of this amino acid.
What is glutamine?
As we have discussed, glutamine is an amino acid and as such, it is important for the body. In this case it is essential to serve as a building block for proteins, which are essential to carry out some functions of the organism and to transport substances in the blood. They are also of great help to fight against bacteria and viruses that attack the body.
There are two forms of glutamine, which is very common in amino acids. We can find the L-glutamine and D-glutamine. In this case they differ in terms of molecular composition but their final function is very similar from one to the other.
Normally, in food and nutritional supplements we will find the "L" form. So much so that many times they simply put glutamine and it is already assumed that it is the L-glutamine form.
Can we produce it?
Our body naturally produces the L-glutamine form as well. It should be noted that among all the amino acids, this one in particular is the one that we could find in greater abundance in the blood and other body fluids.
Even so, we do not always have the amount of glutamine that our body needs, which is why it is often considered an essential amino acid. We can achieve this through diet, as we will see later, or through supplements.
In what foods can we find it?
As we will see, there are several foods from which we can obtain this amino acid. The ideal amount per day would be about 3 to 6 grams, but everything will depend on the diet and the physical effort we make. According to a study published in the Journal of Nutrition, if athletes consume between 20 or 30 grams of glutamine a day for two weeks (14 days), whenever they are subjected to intense physical stress, it is not harmful to health. But in cases where this physical effort is not made, the amount of this amino acid should be less.
Let's see the amount of glutamine that we can find in different foods:
| Food | % | by 100g |
| Egg | 4,4% | 0,6 grams |
| Beef | 4,8% | 1,2 grams |
| Skimmed milk | 8,1% | 0,3 grams |
| Tofu | 9,1% | 0,6 grams |
| White rice | 11,1% | 0,3 grams |
| Corn | 16,2% | 0,4 grams |
But be careful with the % because there are products such as corn or rice that have a high percentage of glutamine in the protein, but nevertheless have a low percentage of protein in their composition. To be more specific, it could be said that products of animal origin, such as meat, have the highest percentage of protein, and therefore, glutamine.
It still remains to be studied exactly but it is believed that glutamine, being an essential amino acid for the formation of proteins, is present in all foods that contain protein. Therefore, the greater the amount of protein, the greater the amount of glutamine.
How does glutamine act on the immune system?
If this amino acid is essential for the formation of proteins, we must say that it is also essential for the immune system. It acts as fuel for our immune system, both for white blood cells and for certain cell structures in the intestine.
But it is very sensitive to certain changes in the body. For example, in the face of trauma or a burn or surgery, glutamine levels are greatly reduced. At this time we will produce less glutamine than the body needs, and it will be necessary to consume foods that contain this amino acid or take a glutamine supplement. Why is the amount of glutamine reduced in these cases? The body, in the face of this type of "attacks", what it will do is use glutamine reserves to release more amino acids. When these levels are reduced, our immune system is affected.
In fact, after a surgical intervention, the consumption of glutamine is recommended to recover more quickly and to reduce the risk of infections.
Glutamine and our gut health
This amino acid is also of great importance in keeping our intestines healthy. Let's remember at this point that intestinal health also influences the immune system since the walls of the intestines contain a large number of immune cells. In addition, trillions of bacteria live in the intestines that directly and indirectly influence the immune system.
Glutamine is a good source of energy for the cells of the immune system and keeps the barrier between the body and the inside of the intestines safe.
Sport, muscle growth and performance
Being a fundamental amino acid for the formation of proteins, supplementing with glutamine when practicing a sport helps muscle growth and sports performance.
Según un study, athletes who took glutamine supplements reported less muscle pain and recovered sooner after an intense training session.
Regarding the difference between muscle growth or improvement in resistance, it was not significant, but it is not surprising, it must be taken into account that athletes already consume a high amount of protein, and therefore, glutamine. A greater contribution of glutamine in these cases is not noticeable.
These effects are more noticeable if protein intake is low. Moreover, in these cases glutamine prevents muscle catabolism, that is, the destruction of the muscle. Increases the immune system and glycogen reserves.
Glutamine and our brain
In brain activity, where it performs a stimulating activity, glutamine is able to penetrate the blood brain barrier and enter the brain. There it is converted to glutamate. excitatory neurotransmitter most important and widespread the central nervous system. This amino acid is also a forerunner of GABA, a neurotransmitter that has inhibitory effects on nerve transmission.
Is it advisable to take supplements?
In the cases in which meat is consumed and the physical exhaustion is not intense, glutamine from food is enough. As long as there is no injury, as we have seen before. But if the consumption of foods rich in glutamine is low or some sport is practiced, it is okay to take it.
In the case of the elderly, for example, who have so many problems with sarcopenia (muscle loss), it would be advisable.
How much glutamine should you take and when should you not take it?
In normal quantities we have already seen that there is no problem. What is considered "normal" is taking 3-6 grams per day, taking into account food and supplements (if taking supplements).
If we follow a diet high in protein and animal products, we will not notice the benefits of glutamine as we would notice in the case of vegetarian diets or vegan diets, or in which many animal products are not consumed. In these cases, it would not hurt to supplement the diet with an L-glutamine supplement. The dose for this type of diet usually starts with 5 grams per day, although it can be reduced to 3 grams per day. Everything will also depend on the exercise that is done.
take glutamine might reduce the effectiveness of lactulose, some anti-cancer and anti-seizure drugs.
Oral intake is considered safe in an adult as long as 40 grams per day is not exceeded. In ages between 3 and 18 years should not exceed 0,7 grams per kilo of body weight per day.
Glutamine is contraindicated in cases of liver disease, sensitivity to monosodium glutamate, if you have seizures. Furthermore, there is not enough information to certify the safety of taking glutamine-based products during pregnancy and lactation.
Summary of what we have discussed
In this article we have given a lot of information about the amino acid L-glutamine. Let's see the ideas that should be clear to us.
It is an amino acid that we find in different foods, especially those of animal origin, and that our own body synthesizes in the form of L-glutamine. The recommended dose that we must obtain, either from food or from supplements, should be between 3 and 6 grams. No more.
The most notable effect of this amino acid is to help increase our immune system and act on intestinal health.
In specific situations such as trauma, blows, burns... or if we do high-intensity exercises, we must supplement ourselves with L-glutamine or consume foods rich in this amino acid. In this way we will be able to recover much faster and reduce the risk of infection.