Glutamine 101: Basics, Benefits & Essential Info

Glutamine is one of the most abundant and versatile amino acids in the human body. It plays a vital role in many biological processes, such as protein synthesis, energy production, immune function, and intestinal health. But what exactly is glutamine, and why should you care about it? In this article, we will answer these questions and more. We will explain what glutamine is, what are its benefits, what foods contain it, how much you should take, and what are the best glutamine supplements in Singapore. By the end of this article, you will have a better understanding of glutamine basics and benefits, and how to use it to improve your health and performance.

What is glutamine?

Glutamine is an amino acid, which means it is a building block of proteins. Proteins are essential for the structure and function of every cell in your body. Glutamine is classified as a conditionally essential amino acid, which means that your body can usually produce enough of it on its own, but under certain circumstances, such as stress, injury, illness, or intense exercise, you may need more glutamine than your body can make. In these situations, you may benefit from taking glutamine from external sources, such as food or supplements.

Glutamine has many functions in your body, such as:

• Serving as a fuel source for cells that have high energy demands, such as intestinal cells, immune cells, and muscle cells.
• Helping to maintain the balance of nitrogen and acid-base in your body.
• Supporting the synthesis of other amino acids, glucose, nucleotides, and antioxidants.
• Regulating gene expression and cell signaling.
• Participating in the detoxification of ammonia and other waste products.

What are the benefits of glutamine?

Glutamine has been shown to have various benefits for your health and performance, depending on your goals and needs. Here are some of the main benefits of glutamine:

Supports gut health

Your gut is not only responsible for digesting food and absorbing nutrients, but also for hosting trillions of beneficial bacteria that help regulate your immune system, metabolism, mood, and more. Glutamine is essential for maintaining the integrity and function of your gut lining, which acts as a barrier between your gut contents and your bloodstream. Glutamine helps to prevent the breakdown of the gut lining, which can lead to inflammation, infection, and leaky gut syndrome. Glutamine also provides energy for the cells that line your gut wall, helping them to repair and regenerate.

Assists with muscle recovery

If you exercise regularly or engage in any physical activity that causes muscle damage or soreness, you may benefit from taking glutamine to speed up your recovery. Glutamine helps to prevent muscle protein breakdown and stimulate muscle protein synthesis after exercise. Glutamine also helps to replenish muscle glycogen stores, which are depleted during exercise. Glycogen is the stored form of glucose that provides energy for your muscles. Glutamine also helps to reduce muscle soreness and fatigue by lowering the levels of creatine kinase and lactate dehydrogenase, which are markers of muscle damage.

Helps heal leaky gut and stomach ulcers

Leaky gut syndrome is a condition where the gut lining becomes more permeable than normal, allowing undigested food particles, toxins, bacteria, and other substances to enter the bloodstream. This can cause inflammation, allergies, autoimmune diseases, and other health problems. Glutamine can help to heal leaky gut by strengthening the gut barrier function and reducing inflammation.

Stomach ulcers are sores that develop in the lining of the stomach or duodenum (the first part of the small intestine) due to excessive acid production or infection by a bacterium called Helicobacter pylori (H. pylori). Glutamine can help to heal stomach ulcers by increasing the production of mucus that protects the stomach lining from acid erosion. Glutamine also inhibits the growth of H. pylori by interfering with its metabolism.

Supports brain health

Your brain uses about 20% of your total energy intake, and glutamine is one of its main fuel sources. Glutamine helps to maintain the balance of neurotransmitters in your brain, such as glutamate and gamma-aminobutyric acid (GABA), which are involved in learning, memory, mood, and cognition. Glutamine also helps to protect your brain from oxidative stress and inflammation, which can impair your brain function and increase the risk of neurodegenerative diseases, such as Alzheimer’s and Parkinson’s.

Improves irritable bowel syndrome (IBS)

Irritable bowel syndrome (IBS) is a common disorder that affects the large intestine, causing symptoms such as abdominal pain, bloating, gas, diarrhea, and constipation. The exact cause of IBS is unknown, but it may be related to factors such as stress, diet, gut bacteria, and gut motility. Glutamine can help to improve IBS by reducing inflammation, restoring the gut barrier function, modulating the gut microbiota, and enhancing the gut motility.

Helps ease the side effects of cancer treatments

Cancer treatments, such as chemotherapy and radiation therapy, can cause severe side effects, such as nausea, vomiting, diarrhea, weight loss, and mucositis (inflammation and ulceration of the mouth and throat). Glutamine can help to ease these side effects by preventing the damage to the intestinal cells and mucosal cells caused by the treatments. Glutamine also helps to maintain the immune system function and prevent infections in cancer patients.

Supports the immune system

Your immune system is your body’s defense mechanism against foreign invaders, such as bacteria, viruses, fungi, and parasites. Glutamine is crucial for the optimal function of your immune system, as it provides energy and building blocks for the immune cells, such as lymphocytes, macrophages, and neutrophils. Glutamine also helps to regulate the production of cytokines, which are chemical messengers that coordinate the immune response. Glutamine can help to boost your immunity and prevent infections, especially during times of stress, injury, or illness.

What foods contain glutamine?

Glutamine is found in both animal and plant sources of protein. Some of the foods that are rich in glutamine are:

• Meat: chicken, turkey, beef, pork
• Dairy: milk, cheese, yogurt
• Eggs
• Fish: tuna, salmon, cod
• Nuts: almonds, walnuts, pistachios
• Seeds: sunflower seeds, pumpkin seeds
• Beans: soybeans, kidney beans
• Lentils
• Peas
• Corn
• Spinach
• Cabbage
• Broccoli
• Brussels sprouts

These foods are rich in protein, which is the main source of glutamine in your diet. However, the amount of glutamine in these foods may vary depending on factors such as cooking methods, processing, and storage. Therefore, you may want to consider taking a glutamine supplement if you have higher glutamine needs or if you follow a plant-based diet. Glutamine supplements can provide a pure and concentrated form of glutamine that can be easily absorbed by your body.

Best glutamine supplement in Singapore

If you are looking for a high-quality glutamine supplement in Singapore, you may want to consider one of these options:

• Muscletech, Platinum 100% Glutamine, 60 servings: This product contains pure micronized glutamine powder that dissolves easily in water or any beverage of your choice. It provides 5 grams of glutamine per serving and supports muscle recovery and growth. It is also free of sugar, fillers, preservatives, and artificial flavors or colors.
• MusclePharm, Glutamine Essentials, Unflavored, 600g (120 servings): This product contains a blend of three types of glutamine: L-glutamine, glutamine peptides, and alanyl-L-glutamine. It provides 5 grams of glutamine per serving and supports muscle repair and immune function. It is also unflavored and can be mixed with any drink or food.
• Mutant GLUTAMINE, Unflavoured, 300g: This product contains pure Japanese-grade L-glutamine powder that is micronized for faster absorption. It provides 5 grams of glutamine per serving and supports energy production and immune system health. It is also unflavoured and can be added to any beverage or meal.

How much glutamine should I take?

The optimal dose of glutamine depends on several factors, such as your body weight, your activity level, your health status, and your goals. There is no official recommended daily intake (RDI) for glutamine, but some general guidelines are:

• For general health and wellness, you may take about 5 to 10 grams of glutamine per day, divided into two or three doses.
• For muscle recovery and performance, you may take about 10 to 20 grams of glutamine per day, preferably before and after exercise.
• For gut health and healing, you may take about 20 to 30 grams of glutamine per day, divided into three or four doses.
• For immune support and infection prevention, you may take about 30 to 40 grams of glutamine per day, divided into four or five doses.

However, these are only approximate values, and you should consult your doctor or nutritionist before taking any supplements. You should also monitor your response to glutamine and adjust your dose accordingly. Some people may experience side effects from taking too much glutamine, such as nausea, diarrhea, bloating, gas, headache, or mood changes. If you notice any of these symptoms, you should reduce your dose or stop taking glutamine.

Conclusion

Glutamine is a conditionally essential amino acid that has many benefits for your health and performance. It supports gut health, muscle recovery, brain health, immune system function, and more. You can get glutamine from various foods that are rich in protein or from supplements that are available in different forms and dosages. However, you should always consult your doctor or nutritionist before taking any supplements and follow the instructions on the label. Glutamine is generally safe and well-tolerated by most people when taken in moderate amounts.

References

• Cruzat V., Rogero M.M., Keane K.N., Curi R., Newsholme P. (2018). Glutamine: Metabolism and Immune Function, Supplementation and Clinical Translation. Nutrients. 10(11):1564.
• Gleeson M. (2008). Dosing and efficacy of glutamine supplementation in human exercise and sport training. The Journal of Nutrition. 138(10):2045S-2049S.
• Kim M.H., Kim H. (2017). The Roles of Glutamine in the Intestine and Its Implication in Intestinal Diseases. International Journal of Molecular Sciences. 18(5):1051.
• Legault Z., Bagnall N., Kimmerly D.S. (2015). The Influence of Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise. International Journal of Sport Nutrition and Exercise Metabolism. 25(5):417-426.
• Rao R., Samak G. (2013). Role of Glutamine in Protection of Intestinal Epithelial Tight Junctions. Journal of Epithelial Biology & Pharmacology. 6(Suppl 1-M7):47-54.