L-Glutamine and Diet - Sources of L-Glutamine

L-Glutamine, a non-essential amino acid, occurs naturally in our body and is one of the very few amino acids that can cross the blood brain barrier directly. This article emphasizes the various available sources of L-Glutamine and its recommended dosages in diet.

L-Glutamine occurs abundantly in the muscle tissues of our body. The amino acid is synthesized in our body from glutamic acid or simply glutamate. Besides, it is found freely circulating in the blood. However, under certain conditions like illness, injury, or stress, our body fails to produce glutamine sufficient to meet demands and hence it becomes an essential amino acid. Apart from this internal synthesis, external sources are necessary. These external sources may be in the form of diet or through supplements. Recently, glutamine has gained popularity among the athletes owing to its various benefits.

Foods High in L-Glutamine

The dietary sources of glutamine includes especially the protein-rich foods like beef, chicken, fish, dairy products, eggs, vegetables like beans, beets, cabbage, spinach, carrots, parsley, vegetable juices and also in wheat, papaya, brussel sprouts, celery, kale and fermented foods like miso. These are the natural food sources for L-Glutamine. But this may constitute only 4-8% of the requirement of the body and hence the supplement form is a requisite at some situations.

The glutamine supplements are available in the form of powder or capsule forms. Owing to its reasonable price, the powder form is preferred. Alternatively, several capsules are necessary to replace one scoop of the powder form. The supplements may be glutamine peptides or L glutamine. Some people prefer glutamine peptides because, for some, it is more easily digestible compared to L-Glutamine.

Glutamine Supplements

Since the peptide form is bonded to other amino acids through peptide bonds, it can be better transported to muscle tissue through the blood stream. The digestive tract possesses peptide transport systems that permit these peptides to be absorbed and utilized better than the free form. In its free form, the glutamine is unable to make it to the blood stream and thus to the muscle tissues. Nearly 50-85% of the ingested free form is used up by the liver, intestines and the immune system. Only the remaining alone is transported to the muscle tissues through the blood. Hence muscle maintenance is not properly achieved through the use of free form.

On the other hand, glutamine peptides have a higher absorption rate and hence seem to be more beneficial to muscle maintenance. There are rare cases of side effects from ingestion of the peptide form. Those who have liver or renal failure or who is pregnant or nursing must not employ peptide supplements without being prescribed by the doctor. The only demerit of the peptide form is that these are expensive.

The recommended dosage for L-Glutamine supplements is between 2-15 grams a day. The dosage may not be specified certainly, since it varies among individuals based on the body weight, lifestyle stress, activity level, diet and overall health. Higher doses may cause side effects like constipation and bloating in some people.