Benefits, Uses And Side Effects Of L Glutamine

Glutamine is a key amino acid with numerous body functions and many benefits of L- Glutamine.

It is a protein building block and the essential immune system part.

Furthermore, glutamine has a particular role in the gut.

The amino acid is formed by the body naturally and is also present in many foods. Nonetheless, you may not be sure if extra glutamine is required for optimal health from supplements.

The article explains how glutamine is important and how glutamine supplements are effective and safe.

What Is Glutamine?

The amino acid is glutamine. Amino acids are compounds that play a lot of body functions.

The primary aim is to act as protein building blocks.

Benefits, Uses And Side Effects Of L Glutamine
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For the liver, proteins are essential. It also executes certain functions, including the distribution of blood components and the battle against dangerous bacteria and viruses.

As with many other amino acids, L-glutamine and D-glutamine are in two different forms.

We are almost similar, but their chemical structure is slightly different.

The type of L-glutamine found in foods and supplements. Many compounds refer to L-glutamine, while others actually use the general term glutamine.

D-glutamine appears to be relatively irrelevant in living organisms, while L-Glutamine is used to make proteins and fulfill other functions.

In your blood, L-glutamine can be normal. It is indeed the most abundant blood and another body fluid amino acid.

Sometimes, however, your body's requirements for glutamine exceed its production capabilities.

This criterion is a therefore optional amino acid, which means that, in certain circumstances, such as injury or illness, it must be derived from the diet.

Glutamine is also an important immune and intestinal molecule.

L- Glutamine Found In Many Foods

In a variety of foods, glutamine is naturally found. A normal diet has been estimated to include 3 to 6 grams a day, but it can differ depending on your lifestyle.

Due to their high protein content, the greatest amounts are found in animal products.

Some herbal foods, however, have a higher percentage of their protein.

One research used sophisticated laboratory methods to determine the amount of L-glutamine found in different foods.

The protein composed of L-glutamine in each food is defined as follows:

  • Skim milk: (0.3 g of milk) 
  • Tofu: (0.6 g of tofu)  
  • White rice: (0.3 g of rice) 
  • Corn: (0.4 g per 100 g of corn)
  • Eggs: (0.6 g per 100 g of an egg)
  • Beef: (1.2 g of beef)

Although a large percentage of protein is made from glutamine in certain plant sources, such as white rice and maize, the protein content overall is fairly low.

Food is, therefore, the easiest way to receive high amounts of meat and other animal products.

Unfortunately, many specific foods have not studied the exact glutamine content.  Because glutamine is an essential protein ingredient, however, nearly every protein food can contain some glutamine.

To focus on getting sufficient protein into your overall diet is an easy way in which your glutamine is potentially increased.

It Is Good For Intestinal Health

The advantages of Glutamine's immune system rely on its position in the gut.

The bowel's largest part of the immune system is known in the human body.

It is because of the many immune functioning intestinal cells as well as the trillions of bacteria in your intestines that affect your immune health.

In intestinal and immune cells, glutamine is important energy source.

It also helps keep the gap between the inside of your intestines and the rest of the body, thereby preventing it from overflowing intestines.

It prohibits harmful bacteria or toxins from spreading into the rest of your body from your intestines.

It is also essential for normal intestinal cell growth and maintenance.

Glutamine can improve the general immune function by helping the bowel cells, because of the major role of the bowel in the immune system.

Important For Your Immune System

Glutamine's role in the immune system is one of the most important functions.

It is an essential source of fuel for immune cells such as white blood cells and certain intestinal cells.

But, due to major injuries, burns or surgeries, their blood levels can drop.

If a body needs glutamine more than its production capability, proteins such as muscle can break down in your body and more of the amino acid can be produced.

In fact, where inadequate glutamine is available, the work of the Immune System can be compromised.

High protein diets, high-glutamine diets or supplements of glutamine are therefore often prescribed following major injuries like burns.  

Studies have also shown that supplements with glutamines can improve health, lower infections and lead to fewer hospital stays following the surgery.

In addition, survival has been improved and costs for critically ill patients have been reduced.

Other studies have shown that supplements with glutamine can increase immune function in bacterial or virus-infected animals.  

Nevertheless, the advantages for healthy adults can not be strongly supported, and these people can meet their needs with food and natural development in the body.

Improve Muscle Gains And Exercise Performance

Because of its function as a protein building block, some studies have tested if the use of glutamine as a supplement increases muscle gain or exercise.

Benefits, Uses And Side Effects Of L Glutamine

During six weeks of weight training, 31 people received either glutamine or placebo in a study.

At the end of the study, the muscle mass and strength were improved for both groups. However, between the two groups, there was no difference.

Further tests have shown that there are no impacts on muscle mass or efficiency.

Some studies have however found that glutamine supplements can reduce muscle discomfort after intense exercise and increase recovery.

In one study, glutamine or glutamine and carbohydrates can actually help reduce a tiresome blood marker over two hours.

It was also used to increase the immune function of athletes, but the results are different.

Other studies have found that retrieving glucose (glycogen) from sugars and certain amino acids have not improved.  Ultimately, there is no evidence that these drugs have muscle gain or strength benefits.

Other results are minimal, but more work needs to be done.  It is also important to note that many athletes eat large amounts of glutamine in their daily diets without any substitute.

Dosage And Side Effects Of L- Glutamine

Because glutamine is a naturally occurring amino acid that is present in many foods in the body, there is no risk that it is toxic in normal amounts.

A typical diet should contain, it has been estimated, 3 to 6 grams a day, but this can vary by food type and quantity.

Glutamine supplement trials have employed a wide range of doses from about 5g / day to high doses of about 45g / day for the duration of six weeks.

Although this high dose has shown no negative side effects, blood safety markers have not been examined in particular.

Many reports have identified minimum safety concerns of up to 14 grams a day for short-term supplementation.

Generally, vitamins are considered to be safe for short-term use. Some scientists, however, have raised concerns about their continued application.

The introduction of glutamine to a regular diet may result in various changes in the body's fat absorption and amino acid digestion. Nevertheless, these improvements have uncertain long-term effects.

Further research on long-term supplementation is therefore required, especially in the case of high doses.

Glutamine can be added to the body's regular diet to digest amino acids and to store them. Nevertheless, these improvements are unclear to have long-term effects.

Further research on long-term supplementation is therefore required, especially when using high doses.

It is likely, relative to a low protein diet based on vegetables, that glutamine supplements do not have the same consequences if you eat a high protein diet based on animals.

You may be able to use nutrients when consuming a regular, total daily dose if you eat a plant-based diet with a low glutamine content.

It is probably best to start with a conservative dose of about 5 grams per day if you choose the glutamine supplement.


Glutamine has two forms of amino acid: L-glutamine and D-glutamine.

The essential factor that is naturally produced in the body and present in many foods is L-glutamine. A common diet of 3 to 6 grams a day is estimated.

This provides food for intestinal and immune cells and helps to maintain tight cohesion in your intestines.

If your body can not produce sufficient levels, such as damage or severe disease, it can be helpful to your immune system and healing.

Glutamine is also a sports supplement often used, but most research is not effective.

In the short term, supplements appear to be safe, but more research on their long-term effects is necessary.

Check that current evidence confirms the reason for taking a glutamine substitute before taking it.