Glutamine is an amino acid that's found in your muscles. It's a popular supplement among athletes and bodybuilders because it's thought to improve exercise performance and help build muscle mass.
Glutamine supplements are also sometimes used to treat medical conditions like Crohn's disease, ulcerative colitis, and radiation enteritis. While glutamine supplements have many potential health benefits, more research is needed to confirm these effects.
This article will take a closer look at the potential benefits or uses of glutamine as a health supplement.
About Glutamine
Amino acids are the building blocks of protein. Glutamine is one of the essential amino acids, accounting for around 60% of all free amino acids in the body. It is a nonessential amino acid, meaning the body can synthesize it from other amino acids. Glutamine is found in high muscle concentrations, which play a vital role in protein synthesis and energy production. It is also essential for gut health, helping to maintain the integrity of the intestinal barrier and promote gut cell growth. Glutamine supplementation has been shown to boost immune function and improve muscle recovery after exercise.
Top 11 Benefits Of Glutamine
The benefits of glutamine are many and varied. Here are some of the most important ones that you need to know about:
- May improve exercise performance
Glutamine is a popular supplement among athletes and bodybuilders. It's thought to improve exercise performance by reducing muscle soreness and fatigue. For example, a study showed that glutamine supplementation helped reduce oxidative stress in runners after a long-distance race. Another study found that glutamine supplementation improved time trial performance in cyclists.
This is why glutamine is often called an "endurance supplement." Many people believe that it can help you exercise for more extended periods and delay the onset of fatigue.
- May improve strength training recovery
One of the benefits of glutamine is that it may help you recover from strength training faster. A study showed that glutamine supplementation improved muscle recovery and soreness after a strength-training session. Glutamine is thought to work by reducing inflammation and promoting cell repair.
It holds a significant promise for people looking to improve their physical performance and recovery time. This supplement is also popular among people trying to build muscle mass.
- May boost immune function
Glutamine is essential for immune system function. It helps to protect gut cells and maintain the integrity of the intestinal barrier. A strong gut barrier is essential for preventing infections. Glutamine supplementation has been shown to boost immune function in people with HIV and cancer. It may also help to prevent infections in people who are undergoing surgery.
In a study, marathon runners supplemented with glutamine reduced the incidence of upper respiratory tract infections. This is likely because glutamine helps to boost immune function.
- May promote gut health
Glutamine is essential for gut health. It helps to maintain the integrity of the intestinal barrier and promotes gut cell growth. A healthy gut is essential for preventing infections and absorbing nutrients from food. Glutamine supplementation has been shown to improve gut health in people with ulcerative colitis and Crohn's disease. It may also help to prevent radiation enteritis, a condition that can occur after radiation therapy for cancer.
- May reduce inflammation
Glutamine is a critical amino acid for reducing inflammation. It helps to regulate the immune system and protect gut cells. Glutamine supplementation has been shown to reduce inflammation in people with Crohn's disease, ulcerative colitis, and radiation enteritis.
So, why is it practical for inflammation?
Glutamine is known as a conditionally essential amino acid. This means that under certain conditions, such as during periods of stress or illness, the body may not be able to synthesize enough glutamine to meet its needs. Supplementing with glutamine can help to ensure that the body has enough of this vital amino acid.
- May help with weight loss
Glutamine supplementation has been shown to help with weight loss. For example, a study of 39 obese women showed that those who supplemented with glutamine lost more weight and body fat than those who didn't. In addition, it's thought that glutamine helps to reduce appetite and promote muscle growth, both of which can lead to weight loss.
- May improve brain function
Glutamine is a critical amino acid for brain function. It helps to regulate blood sugar levels and provides the body with energy. A lack of glutamine has been linked to cognitive impairment and depression. Conversely, glutamine supplementation has been shown to improve brain function in people with Alzheimer's and age-related cognitive decline.
What is more surprising is that glutamine may also improve brain function in healthy people. For example, a study of healthy adults showed that those who supplemented with glutamine had better memory and attention than those who didn't supplement.
- May have anticancer effects
Glutamine has been shown to have anticancer effects. It helps to regulate the immune system and protect cells from damage. Glutamine supplementation has been shown to improve survival in people with cancer. It may also help to prevent cancer recurrence.
- May help with wound healing
Glutamine is a critical amino acid for wound healing. It helps to repair damaged cells and promote cell growth. Glutamine supplementation has improved wound healing in people with pressure ulcers and leg ulcers.
Much of the success of glutamine in wound healing is said to be due to its ability to reduce inflammation.
- May help treat type 2 diabetes
Glutamine is a critical amino acid for regulating blood sugar levels. A lack of glutamine has been linked to insulin resistance and type 2 diabetes. Conversely, glutamine supplementation has been shown to improve blood sugar control in people.
- May have anti-ageing effects
Glutamine is a critical amino acid for cell proliferation. It helps to repair damaged cells and promote cell growth. A lack of glutamine has been linked to accelerated ageing. Glutamine supplementation has been shown to improve the appearance of wrinkles and skin elasticity.
Final Thoughts
To this day, researchers are still discovering more and more benefits of glutamine. This amino acid is worth supplementing if you want to improve your health.
Glutamine is safe for most people. However, if you have any medical conditions, please consult your doctor before supplementation.
