The Astonishing Health Benefits of L-Glutamine
What is L-Glutamine?
L-Glutamine is a non-essential amino acid. Amino acids are the smallest units of proteins. They are carbohydrates with a nitrogen-containing amino group, which is why proteins can be broken down into sugars and can thus be used as an energy source.
Amino acids often support various biological functions. Also, neurotransmitters are made of amino acids.
They’re two types of amino acids: essential and nonessential.
The essential amino acids phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine can’t be synthesized by the body, which means that they have to be supplied by your diet.
Alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine, on the other hand, are nonessential amino acids, i.e., they can be produced by your body.
Foods rich in glutamine are meat, fish, eggs, dairy, beans, spirulina, cottage cheese, whey protein, yogurt, or tofu.
Stress, illness, or injury can lead to a significant decrease in L-glutamine levels.
The Health Benefits of L-Glutamine
L-Glutamine can improve gut health
L-Glutamine is the most abundantamino acid in the body. One of its roles is healing tissues in the body, including those of the intestinal walls. That’s why L-Glutamine can help to improve digestive health and improve Irritable Bowel Syndrome (IBS).
L-Glutamine can support the immune system
L-Glutamine is essential for the growth, survival, and health of white blood cells. White blood cells, also known as leukocytes, help to fight infections.
According to research, supplementation with L-Glutamine can help to limit infections and shorten hospital stays after surgery.
Apart from that, a study with mice has shown that dietary L-Glutamine supplementation enhances immune function and thus might help to protect against viral infections.
L-Glutamine might help to lose weight
L-Glutamine can help to stabilize blood sugar, and sugar suppresses cravings, which can help you to lose weight.
A study with type-2 diabetes patients showed that supplementation with L-Glutamine over the curse of 6 weeks could help to reduce body fat and waist circumference.
However, please keep in mind that there’s no magic weight loss pill. L-Glutamine can only support weight loss in conjunction with exercise and a healthy diet.
L-Glutamine can support heart health
Research suggests that L-Glutamine supplementation can decrease cholesterol levels and thus be beneficial to improve hearth health.
Apart from that, L-Glutamine is also linked to improving hypertension.
L-Glutamine can improve sports recovery
Strenuous exercise causes micro-tears within the muscle fiber. L-Glutamine helps the muscles to repair themselves and thus improves the recovery process.
According to a study published in the International Journal of Sports Nutrition and Exercise Metabolism, L-glutamine supplementation does not only supports recovery but also decreases muscle soreness in athletes.
L-Glutamine can help to increase growth hormone secretion
The Human Growth Hormone (HGH) is essential for growth, cell regeneration, and cell reproduction, which helps to repair organ tissues and muscles. HGH, therefore, supports and accelerates the healing of injuries. It also helps to build and maintain muscle mass, which has a positive effect on your metabolism
A lack of this so-called “youth hormone” can lead to decreased bone density, reduced muscle mass, and increased body fat.
According to research, the oral supplementation of 2 grams of L-Glutamine can increase growth hormone secretion (HGH) significantly.
L-Glutamine can aid relaxation
L-Glutamine helps to increase GABA levels. GABA (Gamma-Aminobutyric acid) functions as a neurotransmitter that helps the brain to relax.
GABA might also help to control appetite and thus support weight loss. (1)
Is L-Glutamine supplementation safe?
Research suggests that the daily supplementation of up to 14 grams of L-Glutamine is safe for healthy individuals.
However, please make sure to check in with your health-care provider if you add supplements to your diet, especially if you’re suffering from any chronic condition or are taking medication.
In good health,