Clients often ask me how much L-glutamine they should take a day, what are the health benefits associated with L-glutamine. Also, which foods are rich and high in L-glutamine? Finally, how much L-glutamine should you take to benefit symptoms of leaky gut? Let’s talk about all this.
Glutamine is synonymous with bodybuilding. But do you know it’s helpful for so much more than just muscle recovery?
L- glutamine helped heal my leaky gut, strengthen my digestive system and recover faster. I also like to think the L-glutamine benefits help my tired muscles.
What is Glutamine?
It is a non-essential amino acid. It’s available in abundance from the foods we eat, but often most people still don’t get enough to stimulate deep repair.
The more energy you put out, the more wrecked your digestive system is, and the more time you’ve allowed passing eating processed foods, the more likely you’re deficient.
My journey with this supplement has been surprising. I never expected it to work, but it did. The science behind why this helps repair the digestive tract is interesting.
In fact, I even created my own brand of nutrition supplements that include my gut boosts, like Restore L-Glutamine powder.
How Glutamine Rich Foods Repaired My Gut?
Basically, it works in the gut by protecting against mucosal breakdown.
HOW GLUTAMINE WORKS
Now imagine this environment. You’ve got stomach acid that’s so strong it could burn through the carpet (no joke, and this is healthy and natural).
Then a little way down the road in your intestines, a more alkaline, lubricated environment is necessary because otherwise evacuating our bowels would be quite painful and horrible.
When things get out of whack in the gut, the important mucosal lining can start to lose its tenure. This helps it stay strong and protect us against the potential for a leak to spring.
L- Glutamine Health Benefits
The second way this has helped me is its amazing ability to diminish cravings for sugar and carbohydrates.
This amino acid becomes a quick energy boost for our brains (where those cravings are coming from). It signals to the body the need has been met and the craving dissipates.
Because let’s face it, it’s not our bodies that want that chocolate bar, it’s our addicted brains.
Paired with a change in diet, probiotics, and plenty of stress reduction, L- glutamine has helped me repair my gut and experience genuine, lasting health.
I also discovered some amazing exercise and gut health benefits.
What Are the Benefits of L-Glutamine for Adrenal Health?
When you think of L-glutamine, you probably think of bodybuilders using a powdered supplement to help maintain muscle mass. 💪
But in fact, this amino acid does so much more!
Beyond its role in fitness, L-glutamine plays a crucial part in supporting adrenal health, primarily through its involvement in various metabolic and physiological processes.
Here are just some of ways it can support your adrenals.
GLUCOCORTICOID SYNTHESIS SUPPORT
Glucocorticoids like cortisol are hormones produced by the adrenals and L-glutamine serves as a vital precursor for cortisol production, crucial for stress response and energy regulation.
CELLULAR ENERGY PRODUCTION
The adrenal glands demand ample energy, especially during stress. L-glutamine fuels the tricarboxylic acid (TCA) cycle, sustaining energy for adrenal cells to function effectively during stress.
IMMUNE SYSTEM MODULATION
L-glutamine supports the immune system by serving as an energy source for immune cells. This ensures that the immune system remains robust and responsive during times of stress.
GASTROINTESTINAL INTEGRITY
The gut-brain axis is closely linked to adrenal health. L-glutamine helps maintain the integrity of the gastrointestinal lining, helping with leaky gut, as it is the primary energy source for the rapidly dividing cells of the intestinal mucosa.
NEUROTRANSMITTER BALANCE
L-glutamine is crucial for neurotransmitter production, which affects mood regulation and emotional well-being—especially important under chronic stress.
ANTIOXIDANT DEFENESE
Oxidative stress can harm adrenal health by upsetting the balance between free radicals and antioxidants.
L-glutamine aids adrenal health by boosting glutathione synthesis, a potent antioxidant that safeguards adrenal tissue from damage.
How Much Glutamine a Day is Optimal?
So how much glutamine a day is optimal to gain the benefits I discussed? Studies indicate between 20 and 30 grams per day is the beneficial dosage for most individuals.
It’s not only enough to understand how much we should be taking, but also what foods contain glutamine.
High Glutamine Rich Foods
Foods That Contain L-Glutamine
Here are the top foods I recommend, which are rich in L-glutamine. Trying to get in extra is easy when you understand which foods you should choose that contain L-glutamine.
SEAFOOD
Seafood is an excellent source of protein and glutamine. Grilled fish and shrimp are excellent choices.
For example, studies indicate salt-water seafood has a higher content than freshwater fish (1), so trying some flounder, yellowtail tuna, mahi-mahi (my personal favorite), and grouper are wonderful choices.
BEEF
Next aim for leaner cuts of beef, because this is better for your heart health, but also because leaner cuts of beef contain higher levels of protein, which supplies the body with more glutamine.
How Much Glutamine is in Eggs?
EGGS
Eggs are also another suitable source of glutamine. So, not only are eggs full of protein, but they are also an excellent source of vitamin K, B vitamins, vitamin D, iron, and selenium.
So, how much glutamine is in eggs? Roughly 2 large eggs will provide the body with 0.6 grams of glutamine.
BEANS
Beans are great for vegans, vegetarians, and anyone following a plant-based diet, as they are an excellent source of protein and another glutamine rich food.
Pair the beans with a serving of rice and you have complete protein in a very inexpensive meal. Tofu, which is made from soybeans, is a good plant-based source of protein.
By incorporating beans into your diet you increase your fiber intake as well as get the necessary vitamin and minerals that your body needs to function properly.
NUTS
Nuts are another plant-based source of glutamine. Snacking on a handful of nuts is great for fiber, omega-3 fatty acids, protein, and antioxidants.
You can also add nuts to your morning oatmeal to bump up the nutritional content, rounding out the meal with added protein too.
KEY TAKEAWAY
By ensuring a steady supply of L-glutamine, the body can better cope with and adapt to the physiological demands of stress, ultimately supporting overall adrenal and gut health!
Start Eating More Glutamine Rich Foods for Good Gut Health!
If you find these tips on how much L-glutamine you should take for a leaky gut, which foods are rich in this amino acid, and also if you found this list of foods with glutamine helpful for great gut health.
Let me know in the comment section below.
In addition, I would also love to hear what you think, or take a photo and tag me@Eat_Your_Nutritionon Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva
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REFERENCES
- Andersen, S. M., Waagbø, R., & Espe, M. (2016). Functional amino acids in fish nutrition, health and welfare.Frontiers in bioscience (Elite edition),8, 143–169. https://doi.org/10.2741/757
