Once thought of as purely a tool for body builders to repair and gain more muscle, glutamine is now known to have wide ranging benefits for overall health. Glutamine is an amino acid, meaning it is a building block of larger protein structures. It is considered a conditionally essential nutrient – while we can typically meet out glutamine needs through diet alone, this changes when we experience damage or stress. In these states, additional supplementation can yield impressive results.
Glutamine is typically referred to in two different ways: glutamine or l-glutamine. But don’t be confused as these two terms actually refer to the same thing. There is a different form called D-glutamine however this has no biological activity and hence is not used in any supplemental products.
Antioxidant support
Glutamine is crucial for the production of glutathione, one of the most important antioxidants produced in every cell of the body. Glutathione actively negates free radical damage, helping to preserve cellular function and reduce ageing. This study showed a 50% improvement in glutathione stores in patients undergoing a standardised medical procedure while supplementing with glutamine.
Immune support
Although the exact mechanisms are still poorly understood, it seems that glutamine can enhance the immune system via improvements in both lymphocyte and interleukin-6 function. These cells help the immune system both rapidly respond to a threat, and target a specific pathogen on an ongoing basis. This study shows a clear correlation between glutamine supplementation and ” a significant reduction in hospital mortality and hospital length of stay. “
Acid-base balance maintenance
When the body becomes too acidic, glutamine can be broken down into glutamate and ammonia. Ammonia can then act as an alkalising agent to shift the body from an acidic to a more alkaline state. With most standard western diets made up of excessive meat, dairy, grains and sugar (all highly acidifying foods) and a lack of fresh fruits and vegetables (all highly alkalising foods), an extra alkalising boost wouldn’t go astray.
Intestinal repair
This is my favourite use for glutamine – it can stimulate the growth and repair of the intestinal mucosa, healing what is widely known as ‘leaky gut’. Glutamine specifically strengthens the bonds between the cells of the gut – think of it as intestinal superglue! So many of my patients suffer from damage to their gut wall, and understandably so as there are many factors which can adversely affect it. These include alcohol, stress, infections, toxins, and many pharmaceutical drugs. Glutamine can get to work healing the gut while I investigate and resolve the cause of a patient’s health issues.
Conditions that may directly or indirectly relate to leaky gut can include:
- IBS
- Inflammatory bowel disease
- Chronic urticaria
- Diabetes
- Rheumatoid arthritis
- Coeliac disease
- Cystic fibrosis
- Asthma
- Major burn injuries
- Heavy metal toxicity
- and many more
Food sources of glutamine
Typical food sources of glutamine are animal and plant proteins. These may include fish, chicken, beef, tofu, miso, tempeh, and legumes.
Supplementing with glutamine
Glutamine will typically come in a powdered form. Dosage can be anywhere from a teaspoon to several tablespoons per day – a general rule when healing leaky gut is to dose around 0.3 to 0.5g of glutamine per kg of bodyweight, per day (ideally in divided doses). Be cautious with tableted or encapsulated forms of glutamine as it is extremely difficult to get an appropriate dosage with this form of administration.
Cautions with glutamine supplementation
High doses of glutamine may increase blood levels of glutamate, which can then act as a neuro-excitory stimulant. Thus excessive dosing of glutamine should be avoided in those with neurodegenerative disease (multiple sclerosis, ALS etc).
Conclusion
Glutamine is one of my favourite supplements for gut health. With so many chronic diseases tracing their origin back to the integrity of our gut lining, glutamine can be a great asset in improving health and restoring function. Have you had any experience using glutamine to improve your health? Comment below to share your story.
In wellness,
James
