L-glutamine
L–glutamine (Gln) is an amino acid, a building block for protein synthesis that your body uses in large amounts each day. It is non-essential but also conditionally essential meaning that if your body is under stress, L–glutamine must be obtained from the diet. Most people use glutamine to lose weight, build muscle and burn fat fast but there are so many other reasons why glutamine can be useful to include in your diet. When the body is in a state where it has to build and repair, or healing from traumatic wounds or severe illness, glutamine becomes essential.
Here are a few examples of an increased demand for L–glutamine:
- Drinking large amounts of alcohol
- Infections
- Burns
- Sepsis
- Stress
- Shock
- Tissue injury
- Major surgery
Deficiency of L–glutamine include:
- Depression
- Diarrhoea
- Leaky gut syndrome
- Muscle wasting
- Poor immunity
- Poor gut immunity
There is so much science backing L–glutamine. Here are a few of its proven benefits:
- Brain health: L–glutamine acts as a precursor to the neurotransmitters glutamate (Glu), aspartate (Asp) and butyric acid (GABA), and can therefore help with improving memory, focus and concentration.
- Gastrointestinal health: Glutamine maintains the integrity of the intestinal mucosa helping heal leaky gut and ulcers and protecting the gut from damage. It helps the gut to rebuild and repair, improves IBS and diarrhoea resulting in healthy bowel movements by balancing mucous production. L–glutamine also improves metabolism and cellular detoxification.
- Musculoskeletal health: L–glutamine reduces muscle wasting, helps with muscle growth and with recovery from exercise, and improves athletic performance.
- Blood sugar regulation: L–glutamine improves blood sugar and diabetes.
- Oncology: L–glutamine can be useful for those with cancer.
- Cravings: L–glutamine reduces cravings for sugar, refined carbohydrates and alcohol.
Foods high in L–glutamine:
- Spirulina
- Beans
- Cottage cheese
- Legumes
- Grass-fed beef
- Bone broth
- Rolled oats
- Whey protein
- Asparagus
- Wild-caught fish (salmon, cod and tuna)
- Turkey
- Venison
It is not always possible to get enough L–glutamine from food alone and supplementing with L–glutamine powder may be necessary for those wanting to improve their athletic performance, build muscle, improve a health condition like leaky gut or diabetes, or boost the immune system.
Supplementing with L–glutamine
L–glutamine powder is best taken with meals. You can add it to breakfast or post workout smoothies to support weight loss, muscle building and recovery. Dosages vary between 2-5g twice daily depending on each individual and their activity or any existing health conditions so consulting with a Nutritional Therapist is important to ensure you are taking the right dosage. Athletes or those following trauma may require much higher doses. Be aware that overdosing with L–glutamine can cause a burning sensation on the lips and flushing and B vitamins may be needed for some supplementing regularly with L–glutamine. L–glutamine can also cause mania in some individuals so always start with small doses.
About the author: Lelani practices Nutrition, Herbal Medicine, and Naturopathy in London. You can email her at info@lelaniloubser.com if you have any questions or would like to book a free twenty minute consultation