Glutamine is an important amino acid that has many functions in the body. Glutamine is one of the effective compounds in protein production and therefore is known as one of the important components in the immune system. In addition, glutamine plays a special role in intestinal health. The body naturally produces this amino acid, and many foods contain glutamine. But some people wonder if they need more glutamine to improve their health and should they take glutamine supplements.
This article explains the reasons for its importance and the benefits and side effects of supplements. Examines glutamine. Be with Digitica Mag.
What is glutamine?
Glutamine One It is an amino acid, and amino acids are molecules that are involved in many of the body's natural functions. The main function of amino acids is to be used as effective compounds in the production of proteins. In addition to being vital to the organs, proteins have other functions; For example, transporting substances in the blood and fighting harmful viruses and bacteria. Many amino acids have two types of LD and D. In fact, both types of an amino acid have the same chemical composition but are slightly different in molecular structure. Glutamine also has two different molecular structures; Glutamine and diglutamine. The glutamine in foods and supplements is the type of glutamine that some manufacturers include in their products, but others simply include the general title glutamine. While glutamine is involved in protein production and many bodily functions, diglutamine does not appear to play an important role in the life of living organisms.
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Glutamine is produced naturally in the body. In fact, it is the most abundant amino acid in the blood and other body fluids. But in some cases, the body needs more glutamine; That is, more than it can produce. Therefore, glutamine is an amino acid that is considered essential in certain special conditions, such as injury or disease, and must be provided through diet. In addition, glutamine is known to be one of the molecules influencing the function of the immune system and intestinal health.
Glutamine sources in food
Glutamine is found in many foods. A typical diet contains 3 to 6 grams of glutamine a day. Of course, these are approximate amounts, and calculating the exact amount of glutamine you receive depends on each person's diet.
The highest amount of glutamine is found in animal products because they contain a lot of protein. However, some plant foods that contain protein also contain a significant percentage of it.
In one study, advanced laboratory techniques were used to determine the amount of glutamine in various foods. In the following list, in addition to the amount of glutamine, the percentage of protein composed of glutamine in each food is also specified:
- Eggs: 4.4% (per 100 g containing 0.6 g)
- Beef: 4.8% (per 100 g contains 1.2 g)
- Skim milk: 1.8% (containing 0.3 g per 100 g)
- Soy cheese: 1.9% (containing 100 g/100 g)/li>
- White rice: 11.1 percent (each 100 grams contains 0.3 grams)
- Corn: 16.2 percent (Each 100 grams contains 0.4 grams)
Although a large percentage of protein in plant sources such as white rice and corn is glutamine, these foods contain small amounts of protein. Therefore, eating meat and other animal products is the easiest way to increase glutamine intake.
Unfortunately, the exact amount of glutamine in many foods has not been studied. But since it is one of the essential molecules in the formation of proteins, almost every food that contains protein also has some glutamine. A proper diet that helps you get enough protein is the easiest way to increase your glutamine intake. If you eat enough protein, you will get enough glutamine.
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Benefits of glutamine for the body
Glutamine has several functions in the body and is one of the effective compounds in Protein production. Here are some of the benefits of glutamine and its role in the body. Strengthening the immune system The role that glutamine plays in immune function is one of its most important functions. Glutamine is a vital source of fuel for cells involved in immune function. White blood cells and the lining of the gut are two examples of these cells.
Severe injuries, burns, and surgeries reduce the level of glutamine in the blood. If the body is in a situation where the amount of glutamine it can produce is less than it needs, it may be able to compensate by breaking down protein stores such as muscle. The body breaks down protein sources to release more of this amino acid into the body. In addition, if enough glutamine is not available, the immune system will malfunction. This is why a protein-rich diet, a glutamine-rich diet, or supplements containing glutamine are usually prescribed after severe injuries have been treated. Research shows that glutamine-containing supplements help with the healing process. They reduce infections and are effective in reducing the length of hospital stay after surgery. In patients with more serious conditions, these supplements increase the chances of recovery and reduce treatment costs.
In some studies, animals infected with bacteria or viruses were studied. Studies have shown that supplements help the immune system to function better in these animals. The amount that the body naturally produces is provided.
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Maintaining Intestinal Health
The benefits of glutamine for the immune system are related to the role of glutamine in intestinal health. In the human body, the intestines are known to be the largest part of the immune system. This title is not unreasonable for the intestines; Many intestinal cells are involved in the functioning of the immune system, and trillions of bacteria live in the gut that affect the health of the immune system. Glutamine is an important source of energy for intestinal cells and other cells that are involved in the functioning of the immune system. By protecting the intestinal wall, glutamine prevents leaky gut syndrome and prevents the transfer of toxins and harmful bacteria from The intestine attaches to other organs in the body. In addition, glutamine is involved in the normal growth and maintenance of intestinal cell health. Due to the important role that the intestines play in the functioning of the immune system, glutamine can help the health of the immune system by protecting the cells of the intestine.
Effect on muscle building and improving athletic performance
The fact that glutamine is one of the constituent molecules of protein has been studied on the effect of taking glutamine-containing supplements on increasing muscle mass and improving athletic performance.
In one study, 31 athletes who did weight training They were studied for 6 weeks. In this study, participants were divided into two groups; One group took glutamine and the other a placebo.
At the end of the study, the results were the same in both groups; Improve muscle strength and increase muscle mass. As a result, there was no difference between the glutamine group and the placebo group. Other studies have shown that taking glutamine supplements has no effect on muscle volume or function.
However, some studies have shown that taking glutamine supplements after strenuous exercise can reduce muscle soreness and improve recovery. Muscles help. In one study, a blood test showed that taking glutamine or glutamine with carbohydrates after two hours of running could reduce fatigue. Although the results vary from person to person, taking these supplements has also been shown to boost the immune system in athletes. However, some studies show that combining glutamine with carbohydrates or some other amino acids does not help regenerate glycogen stores in muscle. In fact, these supplements have no effect on improving the recovery process.
Therefore, there is insufficient evidence to prove the role of glutamine supplements in strengthening muscles and increasing muscle mass, and more research is needed. Research to date confirms other effects.
Of course, it should be noted that athletes' diets are usually high in protein, which makes them high even without supplements. Receive glutamine.
Dosage and side effects of glutamine
Because glutamine is an amino acid that is naturally produced in the body and is found in many foods, getting the right amount of it is not harmful. A typical diet can contain 3 to 6 grams of glutamine a day. Of course, these are approximate amounts and change the type and volume of food consumed.
In different studies on glutamine, different doses have been studied; From 5 grams per day to 45 grams per day for 6 weeks. Even at high doses, no side effects have been reported. However, the changes resulting from high doses have not been accurately studied using blood tests.
Some studies show that a daily cross-sectional intake of 14 grams of glutamine is almost without side effects.
In general, short-term use of supplements is likely to be safe. An issue that worries some experts is the constant use of some supplements.
Adding glutamine to a regular diet can change the way the body absorbs and breaks down amino acids. It is unknown at this time what he will do after leaving the post. Therefore, more information is needed to comment on the benefits or harms of long-term use of these supplements, especially in cases of high doses.
On the other hand, the effects of glutamine supplements on the diet of individuals It depends. The effects of these supplements along with a plant-based diet and low-protein will be different from their effects with a diet high in animal products and high in protein. If you follow a plant-based diet that is low in glutamine, it may not exceed your normal intake, even with supplements.
If you decide to take glutamine supplements, it is best to take a dose. Start with 5 grams per day. This is a good way to take this supplement.
Glutamine is an amino acid that has two different molecular structures; Glutamine and diglutamine. Oglutamine is very important and in addition to being produced naturally in the body, it is also present in many foods. A typical diet provides about 3 to 6 grams of glutamine per day.
Glutamine is a source of energy for intestinal cells and other cells that are involved in the functioning of the immune system. Glutamine also protects the intestinal wall.
In certain conditions, such as injuries and severe illnesses where the body can not produce enough glutamine, taking glutamine supplements can help improve immune function and improve recovery. It is faster.
Taking glutamine supplements is safe in the short term and has no side effects, but more research needs to be done on its long-term effects. Although this supplement is commonly used as a sports supplement, most studies do not confirm the effectiveness of glutamine. Before choosing a supplement, do more research; Does the scientific evidence support your choice to achieve that goal?This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .