Glutamine – effects, action and properties

In the world of science and supplementation, amino acids are among the best-known substances that have a beneficial effect on human health in many cases. It is not without reason that preparations containing various amino acids are extremely popular among fans of a healthy lifestyle, strength training enthusiasts and others. However, it is worth bearing in mind that some amino acids can have a therapeutic effect on certain ailments.

1. What is glutamine?
2. How does glutamine work?
3. How to dose glutamine?
4. What should glutamine be combined with?
5. Glutamine – side effects

The current lifestyle of many people leaves much to be desired. Therefore, it is not surprising that metabolic, lifestyle-related and autoimmune diseases, as well as cancer and other conditions, are currently rampant. In view of this, it is worth taking steps to protect our bodies through preventive healthcare. One of the solutions provided by nature are amino acids, which are responsible for many functions in the body. One of the most interesting amino acids is glutamine. It has a holistic effect on the human body and brings many health benefits. Let's take a closer look at them.

What is glutamine?

Glutamine is one of the endogenous amino acids that perform many functions in the human body. It occurs mainly in the form of glutamic acid amide, and in its natural form it occurs as L-glutamine. It is found in both animal and plant products, so a properly balanced diet for all groups of people following different nutritional systems should meet the basic requirements for this component.

As already mentioned, glutamine is an endogenous amino acid. This means that the body is able to produce it on its own. However, this does not mean that it should not be supplemented in certain cases, which will be discussed in more detail later in this article.

Where is glutamine found?

As we already know, glutamine is found in animal and plant products. It is therefore worth learning more about the sources of this amino acid in order to know how to meet your basic requirements for this component and how to support your body naturally and through a proper diet.

The main dietary sources of glutamine are:

• beef
• eggs
• milk
• tofu
• soya
• white rice
• corn

Of course, glutamine is also found in other types of meat, but it is worth considering the amount of glutamine in these products. The food sources listed above have the highest glutamine content per 100 g of product.

How does glutamine work?

Glutamine is an amino acid with many health benefits for the body. Numerous studies show its beneficial effect on the digestive tract, which is constantly exposed to various pro-inflammatory factors. Glutamine also plays an important role in immunity, which is crucial for normal functioning in today's world.

In addition, glutamine is described as a factor that regenerates many tissues and improves athletic performance, which also plays a key role among athletes at various levels of advancement. Let's take a closer look at the uses of the amino acid glutamine.

The effects of using glutamine

The first important element of glutamine's action is its support of the immune system. Many types of bacterial or viral infections are quite a hot topic these days, severely limiting the efficient functioning of the body in the face of the ubiquitous demands of work and family responsibilities. It is therefore worth ensuring that the immune system functions efficiently and preventing the presence of unwanted pathogens in the body.

Glutamine is a component that contributes to increasing the amount of powerful antioxidants in the body. One such antioxidant is glutathione and its enzymes, such as glutathione reductase and glutathione peroxidase. They support the immune system, enabling it to efficiently remove all kinds of pathogens from the body. In addition, thanks to glutamine supplementation, the human body can experience better proliferation of various types of lymphocytes, which, as phagocytic cells, are responsible for recognising types of pathogens and their further utilisation.

An additional benefit of glutamine supplementation is the increased activity of Natural Killer (NK) cells, which are the body's natural pathogen killers. This information is extremely important for people at risk of developing infections. This risk group includes people who are prone to colds and have weak immunity, as well as athletes who, due to their lifestyle, are constantly exposed to infections that have a huge impact on their athletic performance. We must also not forget about the elderly, whose immune systems are no longer as efficient and whose bodies may be more susceptible to pathogens.

In such cases, it is worth considering the use of glutamine, which will not only act as an immunity booster, but also help other parts of the body. Therefore, it can be said that glutamine is a component that has a holistic effect on the body, i.e. it acts on the body as a whole.

The effect of glutamine on muscles

Glutamine is a component that can improve more than just the immune system. It turns out that it can also support muscle tissue, thereby improving athletic performance. This is obviously crucial for people who want to take care of their figure and those who practise competitive sports.

In the context of physical activity itself, it is worth mentioning the supply of energy to working muscles. Glutamine is a glucogenic amino acid. This means that when released into the bloodstream when needed, it can be converted to glucose through gluconeogenesis. Gluconeogenesis is a physiological series of reactions leading to the formation of glucose from so-called non-sugars. This process is extremely important when supplying working muscles and during episodes of hypoglycaemia, i.e. when there is a sudden drop in blood glucose levels.

Glutamine is also converted into alpha-ketoglutarate, which is a very important element of the Krebs cycle, i.e. a series of biochemical reactions leading to the production of energy in the form of ATP. ATP is crucial for the musculoskeletal system, where muscles are constantly under strain.

When there is a shortage of glutamine in the body, catabolic processes may occur, contributing to the release of muscle proteins from hard-earned muscle tissue, which will result in a loss of muscle mass and a deterioration in athletic performance. It is therefore important to ensure an adequate supply of protein in the diet, not only to provide sufficient amounts of glutamine, but also adequate amounts of dietary protein, which is the building block of muscle tissue. Glutamine, as a kind of fuel for working muscles, becomes an important factor influencing athletic performance.

Although glutamine can provide practical support during training, it turns out that it can also be extremely helpful in the post-workout recovery process and beyond. Glutamine influences the transport of amino acids to target tissues which, when damaged by inflammation, require building material (such as protein) to repair and rebuild their structure. As a result of training sessions, muscle fibres suffer microdamage and micro-tears, creating what is known as DOMS. This contributes to muscle soreness.

Glutamine is able to shorten the duration of DOMS and contribute to more efficient regeneration of ‘damaged’ muscle tissue. In this case, glutamine is responsible for the transport of nitrogen compounds, which are very often found in the structure of amino acids. Therefore, glutamine can play an important role not only in recovery after physical exertion (thus improving muscle tissue efficiency between training sessions), but also in the case of burns and defects in various types of tissue.

Glutamine and its effect on the intestines

As is already known, glutamine is an amino acid with a holistic effect on the body due to its biochemical properties. The regenerative support provided by glutamine should also not be overlooked. It turns out that this amino acid can have a very beneficial effect on the digestive tract, including the intestines, which are often exposed to various adverse factors.

Glutamine is an excellent source of substances that nourish intestinal epithelial cells, known as colonocytes. Thanks to the proper nutrition of intestinal cells, this organ is able to efficiently absorb various nutrients from food, which translates into better nutrition and proper functioning of the body. In addition, glutamine has a soothing effect on various types of inflammation within the digestive tract.

A fairly well-documented phenomenon in medicine is leaky gut syndrome, which involves damage to the tight junctions between intestinal villi, resulting in various undigested substances broken down into small particles entering the bloodstream. In addition, the body is exposed to a greater transfer of pathogens and their metabolites into the bloodstream, which can result in mild chronic inflammation.

These can then develop into serious metabolic problems. It is therefore important to ensure tight junctions between intestinal villi and maintain homeostasis in this area. Glutamine is one of the components that has a significant impact on the regeneration of tight junctions, which has a beneficial effect on well-being and gastrointestinal comfort.

In addition, it is worth noting the importance of glutamine in the context of the regeneration of other structures of the digestive tract. These may include the gastric mucosa, which is also regularly exposed to various environmental stressors, often resulting from an unhealthy lifestyle and consumption of highly processed foods.

How to dose glutamine?

Glutamine is available on the supplement market in various forms. These are mainly encapsulated versions of glutamine and the amino acid itself in powder form. Glutamine is also found in amino acid blends, as an additive to whey protein, whey protein extracts, or protein isolates and hydrolysates. Of course, protein supplements are more commonly used by fans of strength training and physical activity.

However, let's focus on capsules and powder. The standard dosage of glutamine in these forms is as follows.

In the case of the capsulated form of glutamine, it is worth referring directly to the manufacturer's recommendations, which are printed on the packaging label. Glutamine supplementation in powder form is different. The daily amount of glutamine should be increased gradually to allow the body to get used to larger amounts of this amino acid. It is worth starting with a daily dose of about 10 g, divided into 2-3 equal portions throughout the day. Over time, the daily amount of glutamine can be as high as 30 g to 40 g, but it is worth sticking to the rule of dividing this preparation into equal portions, with a daily amount of about 3-4 portions. It is worth considering the dosage of glutamine and consulting a specialist.

What should glutamine be combined with?

Depending on individual requirements, there are various ways of combining glutamine with other supplements. Undoubtedly, the main purpose of using glutamine is to prevent excessive muscle loss during possible catabolic processes. In this case, it is worth combining glutamine with creatine and BCAA amino acids, which are an excellent source of energy for working muscles and a good solution for accelerating regeneration processes between training sessions.

However, when the main goal is health prevention and gastrointestinal comfort comfort, glutamine can be combined with dedicated probiotics, vitamin D and Omega-3 acids, which together reduce excess inflammation, support the regeneration of the digestive tract, and contribute to better well-being and proper transmission of nerve impulses through neurotransmitters.

Another interesting solution may be to support the body's natural regeneration time, i.e. during sleep, with glutamine. In this case, you can try combining glutamine with melatonin, which will contribute to the efficient functioning of the regeneration process in virtually all tissues of the body, and will also be accompanied by many growth factors and growth hormone, which will prevent excessive muscle loss or contribute to its growth, and more. It is worth remembering that sleep is one of the most effective methods of regeneration for the human body. It is worth maximising these opportunities.

Glutamine – side effects

Despite the fact that glutamine is an extremely useful aid in the fight for better health and physique, it is worth bearing in mind that in excess it can cause certain symptoms and side effects. Chronic use of glutamine in large amounts can lead to:

• headaches and dizziness
• bowel movement disorders
• neurological problems
• chills
• dizziness
• skin changes

In view of the above information, it is worth exercising moderation and consulting a specialist doctor, dietitian or personal trainer about the amount of glutamine that can be used daily, or using the doses suggested by the manufacturer.

Despite certain ‘risks’, glutamine remains an extremely helpful supplement that can be successfully used by people who exercise regularly and those who take care of their health on a daily basis.

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