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Introduction

L-Glutamine is one of the most abundant amino acids in the human body and plays a crucial role in many physiological processes. This amino acid is not only important for tissue maintenance and repair, but also for the immune system and energy metabolism. It is especially well known in the sports and nutrition science communities and is often used as a dietary supplement to support the body in certain situations. But what makes it so special and how exactly does it work in the body?

The discovery of L-glutamine

The discovery of L-glutamine dates back to the early 1930s. Researchers realized that this amino acid plays an important role as a building block of proteins and is found in particularly large amounts in muscle tissue. It was quickly categorized as a non-essential amino acid because the body can synthesize it itself. Its importance for cell division and muscle building was only discovered later. Since then, it has become an indispensable component of sports nutrition and medical therapy, particularly for supporting the immune system and healing tissue damage.

Forms and routes of administration of L-glutamine

L-glutamine is available as a powder, capsule or tablet and is often taken as a dietary supplement. The powder form is particularly popular because it can be easily stirred into liquids such as water or juice. Capsules and tablets allow for easy dosing and are ideal for people on the go. An important advantage of the powder form is that it can be quickly absorbed by the body, which is particularly beneficial during sporting activities or in the case of illness.

Dosage and recommended intake

The dosage of L-glutamine depends largely on the respective purpose and the individual situation. For athletes and people with increased needs, a dosage of 5 to 10 grams per day is recommended. In a medical context, e.g. for intestinal complaints or to support the immune system, the dose can also be up to 20 grams per day. These amounts should ideally be taken in consultation with a doctor or nutritionist to meet specific needs and goals.

Possible health benefits and uses

L-glutamine has a wide range of uses and can be helpful in treating or supporting various conditions and ailments:

  • Bowel repair and digestive problems: It strengthens the intestinal mucosa and helps to improve its barrier function. It is often used for leaky gut syndrome to repair the intestinal wall and alleviate the symptoms of diarrhea, bloating, and other digestive problems.
  • Immune system support: Because glutamine is an important energy source for immune cells, it can help strengthen the immune system and speed recovery from infections and inflammation.
  • Muscle recovery and wound healing: Especially after intense exercise or injury, it can support muscle repair and speed recovery.
  • Stress and mental stress: It can improve mental resilience and lower cortisol levels, which has a positive effect on stress resistance.

How does L-glutamine work in the body?

L-glutamine has a broad effect on cell division, detoxification and the immune system. Because it is converted to glutamate in the body, it is important for the production of GABA, a neurotransmitter that has a calming effect on the brain. It also plays a role in nitrogen metabolism, which is essential for muscle recovery and cell building. It also serves as an energy supplier for rapidly dividing cells, making it particularly important for tissue regeneration and immune defense.

When should you take L-glutamine?

L-glutamine is often taken as a supplement when the body is exposed to increased stress, whether from intensive training, illness or physical strain. It can also be useful to take it when dieting to prevent muscle loss, especially when following a low-calorie or low-protein diet. Athletes in particular often take it after training to aid recovery and strengthen the immune system.

Who should avoid taking L-glutamine?

Although L-glutamine is harmless for most people, there are certain groups of people for whom taking it is not recommended. People with liver or kidney disease should only take it under a doctor’s supervision, as increased stress on these organs should be avoided. Caution is also advised for people with epilepsy or disorders of glutamate metabolism, as it can stimulate the central nervous system.

Foods with high glutamine content

In addition to taking it as a dietary supplement, L-glutamine is also found in many foods. Particularly rich sources are

  • meat and poultry (e.g. beef, chicken)
  • fish (e.g. salmon)
  • dairy products (e.g. cheese, yoghurt)
  • pulses (e.g. lentils, beans)
  • spinach and parsley

These foods are good natural sources and can help to cover your needs in a natural way.

Which dietary supplements or medicinal plants are also useful?

Zinc and vitamin B6 can be helpful as dietary supplements to support the effect of L-glutamine. Zinc promotes immune function, while vitamin B6 supports amino acid metabolism. Medicinal plants such as aloe vera and turmeric can also have a supportive effect because they have anti-inflammatory properties and promote gut health.

Possible side effects and risks of overdose

L-glutamine is generally safe and well tolerated at the recommended doses. However, side effects such as gastrointestinal complaints, nausea and cramps can occur at high doses above 20 grams per day. It is advisable to increase the dose slowly and observe the individual reactions. Long-term overdosing can also affect the nitrogen balance and possibly impair kidney function. Therefore, intake should always be monitored and in consultation with a doctor.

L-glutamine in naturopathy

In naturopathy, L-glutamine is often used to support intestinal health and to treat chronic inflammation. It is considered a natural remedy that primarily protects the intestinal wall and supports the healing of ulcers and inflammations. It is also used in orthomolecular medicine to specifically compensate for nutrient deficiencies and to stabilize bodily functions.

Conclusion

L-glutamine is a versatile amino acid with numerous health benefits. It supports the immune system, promotes intestinal health, accelerates muscle regeneration and helps to cope with stress. It can be taken as a dietary supplement in powder or capsule form and is also found in numerous foods. However, anyone who decides to take it should pay attention to the dosage and, if they have existing health problems, consult a doctor before taking it.

Sources and further information:

Published on: 10. December 2024

Daniel

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