Could You Benefit from Extra L-Glutamine?
In this article, we are going to tackle the most common questions we get about l-glutamine: What does l-glutamine do? Would I be a good candidate for l-glutamine? What are the best foods? How much l-glutamine should I take? Should glutamine be taken with or without food? How long should I take l-glutamine? We’ll answer all these questions plus give you meal plan ideas and a success story to go along with this useful information! Let’s dive in:
You may benefit from l glutamine if you show any of these symptoms:
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Anxiety
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Poor wound healing
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Slow recovery after workouts
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Digestive issues like Colitis, inflammatory bowel disease, diverticulitis, Crohn’s, celiac disease, or symptoms from food sensitivities
Benefits Of L-Glutamine:
What does l-glutamine do? Discover the variety of l-glutamine uses, from enhancing gut health to supporting cravings reduction and boosting immunity:
L-Glutamine Supports the Digestive Tract:
L-glutamine is one of the most important nutrients for a healthy digestive tract because of its ability to maintain the integrity of the intestinal wall. This essential amino acid (in fact it’s the most abundant of amino acids in the body) heals all tissue in the body, especially those irritated tissues in the digestive tract.
“L-Glutamine has helped to heal my intestines after years of periodic antibiotics. Along with NutriKey’s Bifido probiotics, it is part of a dynamic duo. A terrific value.” – Susan V.
L-Glutamine Supports Anxiety:
L-glutamine is also known as the calming amino acid since it’s very effective at reducing anxiety,
L-Glutamine Supports the Reduction of Cravings:
L-glutamine is known to be effective at reducing sugar and alcohol cravings. Some more progressive treatment centers will use it to reduce cravings.
L-Glutamine Supports the Immune System:
A 2011 study published in the Yonsei Medical Journal found that glutamine supports the immune system and is especially beneficial for patients in the hospital and those fighting viruses or overwhelming infections (Kim, 2011).
Dr. Mark Hyman explains it like this: “Your entire immune system (and your body) is protected from the toxic environment in your gut by a layer only one cell thick. This thin layer covers a surface area the size of a tennis court—yet it’s basically containing a sewer. If that barrier is damaged, you will get sick and create an overactive immune system, producing inflammation throughout the body.”
Repairing the gut lining can be done by getting enough gut-healing nutrients, like l-glutamine. Clinically, we have found this to be true with our clients looking for improved immune function, better digestion, and fewer cravings.
Real Food Sources Of L-Glutamine
At Nutritional Weight & Wellness we always look for real food sources of l-glutamine first. What l-glutamine foods can you incorporate into your meals?
For this important amino acid, we’re lucky that all animal protein foods are great sources of glutamine. The long list includes beef, bison, chicken, fish, free-range eggs, grass-fed dairy, lamb, pork and turkey.
Because the Weight & Wellness real food way of eating encourages animal protein at all meals and most snacks, you have plenty of opportunity to get a variety of meats (and therefore glutamine!) into your day. What might that look like?
Breakfast:
Lunch:
Dinner:
Another natural and tasty way to incorporate a real food source of l-glutamine is bone broth. Think of it as a glutamine drink! You can easily make your own to sip like a therapeutic beverage, use as a base for a healing soup, or incorporate into your cooking (like when you make your grains or meats).
Glutamine Supplementation:
If you or someone in your family isn’t eating sufficient amounts of animal protein and/or has the symptoms mentioned above and still needs relief, we recommend taking glutamine supplements.
How To Take Glutamine Supplements
A common question we get is, “how much l-glutamine should I take?”
L-Glutamine supplements come in two forms: capsules or powder. Our nutritionists recommend taking two capsules before or with every meal if you are doing the capsule form. For the powder, take ¼ to ½ tsp. in water before every meal. Or, if your cravings come and go, some clients put the l-glutamine powder right on their tongue to make the cravings go away immediately. You can open up the capsule for that quick dose of powder or keep a canister of the powder form on hand.
When To Take L-Glutamine
Ideally, it is best to take glutamine supplements about 10-15 minutes before a meal, on an empty stomach and we typically recommend taking l-glutamine 2-3 times per day (so before 2-3 meals per day). However, it’s better to get it in rather than not, so do the best you can in taking glutamine with or without food.
How Long Should I Take L-Glutamine?
The length of time to stay on l-glutamine depends on the person. For most people at least 4 months of daily use is beneficial and while for others, it could be 12 months. You can also go by symptoms. Some people find relief right away, but notice a difference when they stop taking glutamine supplements so they add it back in. For example, if you are taking l-glutamine for reflux, if your reflux symptoms flare up, you might want to continue a dose of l-glutamine at night and notice how your body feels.
You can discuss your specific needs with a nutritionist or dietitian who will help you find what you’d need for maintenance.
Our go-to spot for high quality supplements: NutriKey!
Who Could Benefit From L-Glutamine Supplements?
If you have anxiety, sugar or alcohol cravings, constipation or diarrhea, a poor immune system, low muscle mass, poor wound healing or slow recovery after workouts, you may want to consider supplemental glutamine. Make sure you are getting in enough animal protein at meals and snacks plus incorporate a high-quality l-glutamine supplement to support the healing of all your tissues.
Read Case Study on L-Glutamine
Learn more about l-glutamine's connection to your health:
- Class: Breaking The Sugar Habit
- Listen: How to Control Cravings
- Read: 6 Important Supplements You Should Know More About
- Case Study: How L-Glutamine Supplementation Helped Me Control My Sugar Cravings
- Get Help: Learn About Personalized Nutrition Counseling From Nutrition Weight & Wellness
Reference
- Kim, H. A. National Institutes of Health, US National Library of Medicine, (2011). Glutamine as an immunonutrient (PMCID: PMC3220259). Retrieved from Yonsei Medical Journal website: http://www.ncbi.nlm.nih.gov/pubmed/22028151
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