L Glutamine is an essential amino acid that plays a critical role in a variety of bodily processes. It’s used by the body for protein production, energy metabolism, and muscle maintenance to name a few. Supplementing with l-glutamine has been touted as a way to boost recovery from injuries and illnesses, boost muscle growth, reduce stress levels, and improve the immune system.
What is L Glutamine?
It’s important to first understand what they are and why they’re advantageous. L Glutamine, often abbreviated as “L-Gln” or simply “Gln,” is an amino acid that occurs naturally within the human body. It is classified as a non-essential amino acid because the body can produce it on its own in limited amounts.
L Glutamine is an important building block for proteins, and it plays a major role in various bodily functions including metabolism regulation and muscle repair. It helps support healthy digestion, tissues and organs such as skin, hair, nails and certain brain regions that help with mental performance, energy levels and coordination.
Importance of L Glutamine
The importance of L-Glutamine lies in the fact that it can bring us closer to optimal health if we have a high concentration of this nutrient in our bodies – especially if we have increased physical activity that uses up our natural reserves of this important nutrient.
Its benefits include: Improved cognitive function, increased strength, balanced blood sugar, improved sleep quality, reduced unhealthy food cravings, reduced stress, improved cell fluidity, slowing down the signs of aging such as wrinkles and fine lines, and many other positive effects on overall health.
Sources of L Glutamine
L Glutamine supplementation may be acquired from food sources such as fish, red meat, eggs, yogurt, cheese or almonds OR via fortified foods like breakfast cereals or energy bars. High dosages usually come from commercially manufactured powder blends or capsule forms (mixed with other ingredients). Trustworthy suppliers can be found online or at your local health store – always be sure to check ingredients labels before purchasing any supplement.
The Benefits of L Glutamine Supplements
Whether taken as a daily supplement or for targeted benefits, L glutamine has been widely used for various reasons. Let’s explore the numerous advantages of taking it in more depth:
Improving Gut Health
L-glutamine helps maintain healthy integrity and permeability of the intestinal walls. It is an important part of maintaining gut health, being an amino acid that lines the intestinal lumen and plays an integral role in wound healing, thus strengthening the protective mucosal layer by improving barrier functionality.
Boosting Immune Function
L-glutamine helps not just maintain immune system balance but improves its efficacy to fight foreign substances due to its ability to increase levels of both T cells and B cells that are critical for immunity. When levels are optimal and modulated correctly, glutamine also stimulates cytokine production which further helps with immune function.
Muscle Building and Recovery
When muscles work intensely they require more nutrients than they produce through normal metabolism, thus creatine supplements provide faster results in gaining muscle mass due to easier absorption rates when compared to other supplements.
Glutamine works together with creatine becoming a combination that enhances muscle tissue repair and protein synthesis—both contributing heavily to strength building and post-exercise recovery processes respectively.
Supporting Intense Exercise
Glutamine is a conditionally essential amino acid that is important for the immune system and the gut. During intense exercise, glutamine homeostasis is placed under stress, and falls in the plasma glutamine level have been reported. Supplemental glutamine can increase exercise performance and enhance fluid and electrolyte uptake when combined with glucose and electrolyte. It can also enhance the ability of the immune system to deal with the stress of the workout.
It is important to note that the efficacy of glutamine supplementation in human exercise and sport is still under investigation.
Supporting Blood Sugar Levels
Glutamine works alongside both alpha-ketoglutaric acid, which are two important elements within glucose metabolism helping support insulin production aiding blood glucose levels remain balanced without much change after excessive glucose utilization from food or drink consumption.
This makes it especially ideal for those looking for ways to regulate fasted-state glucose response naturally without added chemicals or calories from food additives regarding hypoglycemia control plans when following strict ketogenic programs -all while being soy free.
Types of L Glutamine Supplements
Understanding the types of L-glutamine supplements available is essential to maximizing their potential benefits. There are three common forms: glutamine powder, glutamine-containing products, and supplementation with L-glutamine.
L Glutamine Powder
Before choosing any type of supplement, it’s important to understand what form L-glutamine takes when purified. The purest form is a white powder that has few impurities, intense flavor and smell and can be dissolved easily in liquid.
Powders usually contain at least 95% pure L-glutamine depending on the machinery employed for its creation. This is the most popular form for administering glutamine due to its excellent solubility and rapid uptake by the body.
Glutamine Supplementation
This involves taking an oral supplement in conjunction with meals or snacks on a daily basis to guarantee enough intake of this amino acid.
This method requires regular dosing in order to achieve the desired effects but is one of the most convenient methods since there are no easy ways to measure how much our bodies actually absorb after consuming other types of supplementary glutamines such as gels or pills.
Glutamine Supplements
Certain products contain additional sources of glutamates as part of their formulation such as protein powders or gels that work together synergistically to provide more potency than if they were ingested alone.
These supportive substances include carbohydrates, vitamins, minerals and other nutrients that not only aid absorption but also provide a complete solution dietarily speaking in terms of providing adequate amounts from all major food groups into your system quickly and healthily.
How to Use L Glutamine Supplements
L Glutamine Supplements can be taken in many different forms and each form depends on your individual needs.
Suggested Use
Generally, it is recommended that adults take between two and five grams of L Glutamine per day, either as a powdered supplement in a shake or capsule form. For best results, spread out your doses throughout the day. Start with the smallest dose possible and work up until you reach the optimal amount for your individual body and lifestyle needs.
Serving Size
It is important to pay attention to the dosage instructions on any given product’s label as this will give you accurate knowledge of what is an appropriate serving size depending on age, weight, activity level, etc.
One should always check with their doctor to determine if a certain supplement is right for them given their particular medical history. Overall, taking proper servings of L Glutamine can help you get desired results while avoiding side effects that could come from overuse or misuse of supplements in general.
Risks and Side Effects of L Glutamine Supplements
Excessive L-glutamine can cause adverse effects, including indigestion, temporary water retention in muscles, and headaches.
Glutamine is classified as a nonessential amino acid at normal doses but has several potentially serious side effects when consumed in large doses or taken frequently over long periods of time. Individuals should consult with their healthcare provider before beginning any dietary supplement regimen.
Glutamine Deficiency
Glutamine deficiency can occur when levels of the amino acid fall below healthy levels for prolonged periods of time. Symptoms may include impaired focus, fatigue, anxiety and depression, lowered immunity and increased healing times after muscle injuries or tissue damage. Supplementation can help to restore these deficiencies and help keep your body functioning efficiently.
Conclusion
From helping maintain intestinal health to supporting brain function and providing immune system support there’s no denying that L Glutamine supplements may offer some added benefit in many areas.
Understanding proper dosage instructions prior to trying them out should always be done first followed by ensuring both diet and lifestyle meets broad wellness parameters before committing to using them regularly for optimal health results over time.
