Is glutamine a dangerous supplement?
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What is it?
Glutamine (abbreviated Gln) is a conditionally essential amino acid, present in our body in greater abundance than other amino acids, and concentrated particularly in muscle tissue.
A healthy 70 kg man contains about 80 g of glutamine, and its concentration in the blood is 500-700 μmol / L.
Precisely because it is so readily available, L-glutamine has many uses, and our body often uses it according to its needs, for example converting it into another amino acid as required.
Under normal conditions glutamine is synthesised by our body mainly in skeletal muscle and, in smaller amounts, in the liver, brain and lungs.
There are dozens of studies on glutamine in the literature examining its effects both in sport and in clinical settings.
Glutamine and physical activity
Glutamine has several functions: it helps prevent muscle catabolism, supports the absorption of nutrients in the intestine when our body is under intense strain, or is used as an alternative energy source.
Glutamine appears to play a role in delaying the onset of fatigue, supporting glycogen synthesis and reducing the build-up of ammonia.
It supports muscle recovery, particularly in men.
Glutamine, immune defences and health
Glutamine helps strengthen the immune defences.
This amino acid supports an increase in white blood cells, in particular two groups:
Some studies state that glutamine deficiency is a predictor of mortality in intensive care patients.
In particular, one published study (Prevalence of glutamine deficiency in ICU patients: a cross-sectional analytical study) found that about a third of the patients examined in the study (38%) were glutamine deficient on admission to intensive care.
Many of these studies relate in particular to patients suffering from acute fulminant liver failure.
Glutamine is also a key precursor of glutathione, a powerful antioxidant.
Glutamine and weight loss
Some recent studies, on the other hand, have highlighted the effectiveness of glutamine in supporting weight loss too.
Glutamine and the intestine
One of the areas of the body with the highest concentration of glutamine is the intestine.
The cells of the intestinal mucosa act as a barrier against bacteria and toxins entering the bloodstream directly, and an L-glutamine deficiency can impair their normal functioning.
Foods rich in glutamine
Which foods in a normal diet contain plenty of glutamine?
In general we can point to all foods of animal origin, so meat, fish, cheese, yoghurt, milk and eggs. People who follow a vegetarian diet can also obtain glutamine, particularly from cabbage, beans, spinach or beetroot.
As mentioned above, glutamine is a conditionally essential amino acid. Under normal conditions, therefore, it is a non-essential amino acid, meaning that our body is able to produce it on its own.
In particular conditions, however, such as sepsis or septicaemia, or under severe physical stress, supplementation may be necessary.
Glutamine Dosage
The recommended daily dosage of glutamine is 2.5/5 grams a day, to be taken with meals. In sport, glutamine is recommended at the same doses before or immediately after training.
Is Glutamine a dangerous supplement?
After what has been said in the previous lines, we can answer the question we often read online in the negative... there is currently no specific scientific evidence stating that glutamine taken as a supplement is dangerous. There may be some differing opinions on its effectiveness in certain specific areas, but these have nothing to do with any danger to our body.
Related Articles:
Glutamine (abbreviated Gln) is a conditionally essential amino acid, present in our body in greater abundance than other amino acids, and concentrated particularly in muscle tissue.
A healthy 70 kg man contains about 80 g of glutamine, and its concentration in the blood is 500-700 μmol / L.
Precisely because it is so readily available, L-glutamine has many uses, and our body often uses it according to its needs, for example converting it into another amino acid as required.
Under normal conditions glutamine is synthesised by our body mainly in skeletal muscle and, in smaller amounts, in the liver, brain and lungs.
There are dozens of studies on glutamine in the literature examining its effects both in sport and in clinical settings.
Glutamine and physical activity
Glutamine has several functions: it helps prevent muscle catabolism, supports the absorption of nutrients in the intestine when our body is under intense strain, or is used as an alternative energy source.
Glutamine appears to play a role in delaying the onset of fatigue, supporting glycogen synthesis and reducing the build-up of ammonia.
It supports muscle recovery, particularly in men.
Glutamine, immune defences and health
Glutamine helps strengthen the immune defences.
This amino acid supports an increase in white blood cells, in particular two groups:
- neutrophils, which help destroy foreign bodies inside cells, such as bacteria and fungi, thanks to specific enzymes; they also play a positive role in inflammatory reactions.
- lymphocytes, the cells that make up our immune system and our immunological memory, which fight a specific antigen they have learned to recognise, as well as viruses and tumour cells.
Some studies state that glutamine deficiency is a predictor of mortality in intensive care patients.
In particular, one published study (Prevalence of glutamine deficiency in ICU patients: a cross-sectional analytical study) found that about a third of the patients examined in the study (38%) were glutamine deficient on admission to intensive care.
Many of these studies relate in particular to patients suffering from acute fulminant liver failure.
Glutamine is also a key precursor of glutathione, a powerful antioxidant.
Glutamine and weight loss
Some recent studies, on the other hand, have highlighted the effectiveness of glutamine in supporting weight loss too.
Glutamine and the intestine
One of the areas of the body with the highest concentration of glutamine is the intestine.
The cells of the intestinal mucosa act as a barrier against bacteria and toxins entering the bloodstream directly, and an L-glutamine deficiency can impair their normal functioning.
Foods rich in glutamine
Which foods in a normal diet contain plenty of glutamine?
In general we can point to all foods of animal origin, so meat, fish, cheese, yoghurt, milk and eggs. People who follow a vegetarian diet can also obtain glutamine, particularly from cabbage, beans, spinach or beetroot.
As mentioned above, glutamine is a conditionally essential amino acid. Under normal conditions, therefore, it is a non-essential amino acid, meaning that our body is able to produce it on its own.
In particular conditions, however, such as sepsis or septicaemia, or under severe physical stress, supplementation may be necessary.
Glutamine Dosage
The recommended daily dosage of glutamine is 2.5/5 grams a day, to be taken with meals. In sport, glutamine is recommended at the same doses before or immediately after training.
Is Glutamine a dangerous supplement?
After what has been said in the previous lines, we can answer the question we often read online in the negative... there is currently no specific scientific evidence stating that glutamine taken as a supplement is dangerous. There may be some differing opinions on its effectiveness in certain specific areas, but these have nothing to do with any danger to our body.
Related Articles:
- Essential Amino Acids
- How to Choose a Supplement?
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