Glutamine (also known as L Glutamine) is an amino acid that serves as a building block for protein, aiding in muscle gain and exercise performance.
It is considered a "non-essential amino acid" because it is an abundant amino acid within your body. However, under certain conditions, such as intense exercise or injury, the body's demand for Glutamine may exceed its supply, and it can become a "conditionally essential amino acid." Glutamine has a number of functions in the body, including serving as a source of fuel for cells in the immune system and is responsible for helping repair and maintain the gut barrier function of the small intestines. It is also important for maintaining proper pH balance in the body. Glutamine supplement is used particularly by regular gym goers, athletes and bodybuilders.
What Are The Benefits Of Glutamine Supplementation?
Glutamine supplementation may have several benefits, including:
Improving gut health: Glutamine can help maintain the integrity of the intestinal cells in your gut lining, which can improve gut function and reduce the risk of inflammatory bowel disease, irritable bowel syndrome, and aid digestive issues commonly associated with celiac disease.
Enhancing athletic performance: Boosting your glutamine metabolism may improve muscle recovery, reduce muscle soreness, and boost skeletal muscle mass.
Boosting the immune system: Glutamine is an important fuel source for the immune system cells, and supplementation may help to improve immune function, particularly for those who are recovering from illness or injury.
Reducing muscle wasting: Glutamine may help to reduce muscle wasting and maintain body composition in both healthy and ill individuals.
Managing stress: Glutamine may help to reduce the negative effects of stress on the body.
Is Glutamine Safe?
Due to Glutamine being the most abundant amino acid in your body, Glutamine supplementation is generally considered safe when taken in the recommended dosages. However, as with any supplement, it's important to consult with a healthcare professional before starting to take it, especially if you have any underlying health conditions. Some individuals may experience minor side effects such as stomach upset, headaches, or allergic reactions.
It's also worth noting that high doses of glutamine supplementation may have negative effects on the body. Long-term use of high dosages may lead to the accumulation of ammonia in the blood, which can be toxic to the body's cells, and high doses may also cause kidney or liver disease.
It's important to note that if you are pregnant or breastfeeding, have kidney or liver problems, or have any serious medical conditions, it is recommended that you avoid using glutamine supplements without consulting your doctor first. Also, critically ill patients and individuals who are on regular medication should consult with a doctor before taking glutamine supplements, as they may interact with certain medications.
How Often Should You Take Glutamine?
The recommended dosage and frequency of glutamine supplementation can vary depending on the goal you are working to achieve, as well as an individual's age, sex, and overall health.
For general health and wellness, a daily dosage of 2-5 grams of Glutamine is usually recommended.
For bodybuilding or athletes, the recommended dosage can be between 5-20 grams, taken before and after exercise.
It's important to note that, as with any supplement, it's best to start with the lowest effective dosage and gradually increase it as needed. It's also important to consult with a healthcare professional to determine the right dosage and frequency for your specific needs.
It's also important to note that Glutamine can be found in many foods such as meats, fish, eggs, dairy products, and some fruits and vegetables.
How Long Until You See Results From Glutamine?
The effects of L Glutamine supplementation may vary depending on -an individual's overall health and dosage taken. In some cases, the effects may be noticed within a few days or weeks of starting supplementation, while in other cases, it may take several weeks or longer to see the benefits.
For example, when used for muscle recovery and reducing muscle soreness, the effects may be noticed within a few days or weeks of starting supplementation. However, when used to improve gut health or boost the immune system, the effects may take longer, as it may take some time for the gut lining or immune system to recover.
It's also worth noting that the results of supplementation may vary from person to person, and in some cases, glutamine supplementation may not be effective for some individuals.
What Supplements Do You Combine With Glutamine?
It depends on the specific goal or condition that the individual is trying to achieve. Glutamine can be used alone or in combination with other amino acids and supplements. However, It is important to note that taking multiple supplements at the same time can increase the risk of side effects and interactions, and it's best to consult with a healthcare professional to determine the best supplement regimen for you.
Here are some examples of supplements that may be taken with Glutamine:
Protein powder: Glutamine supplementation combined with a protein supplement can help to support muscle growth and recovery.
Branched-chain amino acids (BCAAs):Amino acids, such as leucine, isoleucine, and valine, are also important for muscle growth, recovery and protein synthesis, and they may be taken with Glutamine to enhance their effects.
Vitamin C: Vitamin C is an antioxidant that can help to boost the immune system, and it may be taken with Glutamine to enhance its effects on immune health.
Probiotics: Probiotics are beneficial bacteria that can help to improve gut health, and they may be taken with Glutamine to enhance their effects on gut health.
Omega-3 fatty acids: Omega-3 fatty acids can help to improve heart health, and they may be taken with Glutamine to enhance its effects on overall health.