Benefits of Glutamine
Glutamine plays a crucial role in several vital functions within the body, such as supporting the immune system, aiding in detoxification, promoting gut health, and facilitating muscle growth and repair. Let’s delve into how glutamine contributes to these processes.
Detoxification and Liver Health
Eating meat can lead to an accumulation of ammonia in the body, which can adversely affect the brain and liver. Glutamine helps the kidneys and liver by stimulating detoxification processes that regulate ammonia levels. Additionally, it supports liver metabolism and maintains proper pH balance.
Gut Health
The digestive tract is protected by a barrier known as the mucosa. Without this barrier, toxins and harmful organisms could leak from the gut into the body, a condition known as leaky gut. Glutamine supports the mucosal lining, and studies have shown that it may reduce occurrences of diarrhea in individuals with digestive ailments.
Promotes Normal Body Weight
Certain illnesses can cause severe, unintended weight loss, known as wasting. In a study involving HIV patients, glutamine was found to be a cost-effective therapy for maintaining body weight. It promotes gut health and improves nutrient absorption, which are key factors in maintaining normal body weight.
Recovery and Immune Health
As amino acids are the building blocks of muscles, glutamine is a popular supplement among athletes looking to speed up recovery. It may also enhance endurance during aerobic exercise. Strenuous activities like marathon running can weaken the immune system, and it’s common for runners to feel ill after a long race. In a double-blind placebo-controlled study, athletes who took a glutamine supplement immediately after two hours of intense exercise reported feeling better over the following seven days compared to those who did not take the supplement.
Other Health Benefits of Glutamine
Glutamine offers several other health benefits, including supporting intensive medical treatments, potentially boosting growth hormone levels, preserving gut integrity, aiding nutrient absorption, supporting brain health and memory, reducing alcohol cravings, aiding wound healing, regulating blood glucose levels, and resisting harmful organisms.
Best Sources of Glutamine
While your body naturally produces glutamine, it can also be obtained from dietary sources such as raw vegetables, nuts, meat, eggs, and dairy. Supplementation is another option for obtaining glutamine.
Vegan Food Sources of Glutamine
Here are nine vegan food sources of glutamine. It’s important to consume these vegetables raw, as high heat can break down glutamine and reduce its bioavailability:
Red Cabbage, Nuts, Beans, Legumes, Spinach, Parsley, Broccoli, Beets, Asparagus
Glutamine Supplements
Most healthy adults get enough glutamine from their body’s natural production or their diet. However, in some cases, supplementation may be necessary or desired. Due to its close relationship with muscle mass, glutamine supplements are popular among bodybuilders and weightlifters. Doctors may also recommend glutamine supplements for gastrointestinal issues or other health concerns.
Glutamine is generally considered safe with few, if any, side effects. If you and your healthcare provider decide that a glutamine supplement is right for you, opt for a plant-based formula from a reputable company. Avoid products with synthetic, animal-based, or artificial ingredients.
When comparing glutamine supplements, you might see products labeled as “glutamine” and others as “L-glutamine.” Glutamine, like other amino acids, exists in two forms: L-glutamine and D-glutamine. L-glutamine is the form most desired by your body. All glutamine supplements, even if labeled simply as “glutamine,” are L-glutamine.
Does Dr. Group, DC Take a Glutamine Supplement?
Personally, I don’t take a standalone glutamine supplement. I follow an organic, plant-based diet that provides most of the nutrients I need. To fill any gaps in my diet, I take intraMAX? 2.0, a liquid multivitamin that offers over 415 essential vitamins and minerals, including glutamine, all derived from natural and organic plant sources. I believe it’s the best, most complete formula available.