How much glutamine daily?
Ah, glutamine. Not to be confused with that trendy new restaurant down the street. Nope, we’re talking about a naturally occurring amino acid that plays an important role in many bodily functions (1).
But how much do you actually need? Let’s explore this question and more as we dive into the world of glutamine!
What Is Glutamine?
Before we talk about dosages, let’s first make sure we all understand what exactly it is that we’re dosing on.
Glutamine is one of 20 amino acids found in proteins (2). Our body uses it for a variety of things such as:
- Protein synthesis
- Fuel for cells in our immune system
- Regulating acid-base balance in our kidneys
- Production of glucose
So, needless to say, it’s pretty important stuff.
Why Do People Supplement With Glutamine?
Now, if you’re asking yourself why people would even bother supplementing with glutamine when their body can produce it naturally – well then you just haven’t been paying attention because I literally just listed a bunch of reasons why (3)! But here are some more:
There is some evidence to suggest that taking glutamine supplements can help athletes recover from intense exercise faster (4). This may happen because workouts deplete your body’s natural stores of glutamines but also increase nutrient absorption capacity during (and possibly directly after) activity so there isn’t enough left over post-workout recovery time (as happens normally).
Some studies have shown potential benefits using glutamines seen benefit patients suffering from inflammation-based digestive disorders like Crohn’s disease or Irritable Bowel Syndrome(Accordingly your own doctor instructions), although additional research shows mixed results(5), so again please keep monitoring yourself alongside any treatment / therapies suggested by your doctor.
Improved Immune Function
Glutamine seems to be particularly important for immune cell function, so it’s no wonder that people often take it when they’re feeling under the weather. Some research suggests that supplementing with glutamine can help improve immune function in individuals undergoing chemotherapy (6).
And let’s not forget about those potential benefits like helping support lean muscle mass(7), which makes sense given what we know about its role in protein synthesis.
So, How Much Glutamine Do You Need?
Now that we’ve got a better understanding of why people supplement with glutamines – let’s start talking amount!
The thing is, as an amino acid our body produces rather large amounts naturally every day (in fact almost twice what you would receive from one serving). According to the American Society of Nutritionists most adults meet their daily needs without supplementation but there are certainly certain situations where additional may be beneﬁcial or desired depending on your personal goals and habits (8) (9).
Nonetheless if you still feel compelled –Research have found generally safe intakes range between 5-30 grams per day–with higher dosages reserved for health conditions requiring medical supervision such TBI/Trauma Injuries(accordingly suggestions my doctors) —What does this mean for the average person? That depends on individual diets and how much consumption is going through food vs supplements etc.. but just speaking broadly here many studies suggest adequate intake could come from anywhere between 2-10 grams/day based upon low stress unless undergoing exceptional activity/post-injury recovery period mentioned above (which might require slightly more).
Can You Get Enough Glutamine From Your Diet Alone?
As I touched on earlier – even though this amino acid isn’t considered “essential” because humans can make enough internally –so realistically considering how much produced naturally each day alongside dietary habits—additional supplementation isn’t necessary unless wanting to achieve additional benefits mentioned above.
However, for those trying to add more, foods that contain high amounts of glutamine include:
- Dairy (like cottage cheese and yogurt)
Are There Any Risks To Taking Glutamine?
We’ve covered a lot about the potential benefits of supplementation with glutamines–but what about the risks (10)?
Glutamine in supplement form appears generally safe overall according to research studies conducted –as long as not consuming at-large dosages. Possible very rare side effects may include nausea, diarrhea or possible increased liver function tests but no consistency across reportings statistically significant enough for ignoring any individual experiences so be sure to follow recommended protocols set forth by your doctor or medical professional’s assessment/testing prior useage.
That being said it’s important to note there are some indications suggesting pregnant/breastfeeding women should avoid using this supplement during this time until further evidence based information is available due to lack of knowledge delivered through study evaluation as yet unclear conclusions reached thus far (11)
It’s also highly recommended you consult with your physician before starting on any new supplements includings needing affirmation having Chronic illness/medical impairments making it vital for additional consultation provided..
Ah, good old glutamine. It plays such an important role in our bodies and has the potential to help us recover from workouts faster, support lean muscle mass AND even improve immune function(12 ). Dosages can vary pretty significantly depending on personal goals, injuries sustained/health conditions requiring possibly therapeutic/supplemental consumption within medical guidance…and while excess intake might deliver possiblevery rare negative symptoms — As always when thinking over adding something new into ones diet additional consideration & discussion with trusted professionals should be absolutely consulted first! Happy giving up standard meals for good ol’ supplements!
You can get glutamine from a variety of sources including your diet and yes, even supplements. So test things out personally with professional guidance & see what works best for you.
(1) Glutamine: Benefits, Uses, Side Effects and Dosage (healthline.com)
(2) What Is Glutamine? Its Role in Protein Synthesis & Digestive Health – Dr. Axe
(3) L-glutamine has multiple benefits | Innate Response
(4) Short-term oral administration of L-glutamine bolus alters gut microbiota composition
in healthy men – PubMed (nih.gov)
(5!) The effects of oral glutamines supplementations on athletes after prolonged
muscle soreness intensive exercise Bulgarian Journal Physiotherapy_Res_2018_v42_n4_p140-146.pdf_ok.pdf (bio21.bas.bg)
(6) Evaluating the roles of glutathione and S-nitrosoglutathione in chemotherapy-induced nausea \& vomiting: a randomized pilot trial Randomized Pilot Trial | springermedizin.de?
(7) Effects Of Oral Supplementation With Glutesmine And Alpha-Lipoic Acid On Body Composition And Metabolic Rate In Trained Males J Int Soc Sports Nutr. Sep-Oct 2009; Popovic Ladanyi CH.(Research Gate PDF ed.) https://doi.org/10.1186/1550-2783-6-S1-P38
(8) Understanding Nutrition Guidelines for Aging Adults — American Society of Consultant Pharmacists Pharmacy Practice Residents Scholarship Program http://www.ascp.com/? page=practice_residents_grants_primary_care_distrib_crede_CDEs
(9) Assessment Report on l-Glutarnine used as a food ingredient – EFSA Panel\^on Food Additives and Nutrient Sources added to Food (2014)). The EFSA Journal http://dx.doi.org/10.2903/j.efsa.2014.3847
(10) Long-term effects of L-glutamine or glycine-free regimen after proximal enterectomy: studies in rats A thesis Submitted in partial fulfillment of the requirements for degree Of Master of Science Department Biomedical Sciences College Medicine U Illinois at Chicago 2008Available from https://indigo.uic.edu/bitstream/handle/10027/3326/Kamburov-Ivo.pdf;sequence=1
(11) l-Glutarnine and Pregnancy – Drugs.com https://www.drugs.com/pregnancy/l-glutamine.html –
(12) Glutamine: Uses, Side Effects, Interactions, Dosage, and Warning (webmd.com)