Have you ever heard of protein? Protein helps build muscle, heal wounds, and protect us from disease. Just like building a house requires bricks, our bodies need protein. So, protein is made up of small blocks called amino acids. Today, we are going to talk about one such very important amino acid, Glutamine.
What exactly is Glutamine?
Simply put, glutamine is the most abundant amino acid in our bodies. It is essential for our bodies. What makes it special is that it is a "conditional nonessential amino acid."
Now you're probably wondering what that word means. Let's break it down simply.
- Why is it called "nonessential"?: There are some amino acids that our body cannot make, and we must get them from food. They are called "essential" amino acids. But glutamine is one that our body can make on its own. We also get it from the food we eat. It is called "nonessential" because the body can make it on its own.
- Why is it called "conditional"?: Normally, when we are healthy, our body makes enough glutamine. But there are special situations, called "conditions," when our body needs more glutamine than usual. Imagine you have a serious injury, a burn, a major surgery, or a serious illness. At times like these, the body uses up a lot of glutamine. Then the amount the body makes may not be enough. That's when we need to get more glutamine from the outside, either through food or perhaps through supplements.
But remember, the average healthy adult has enough glutamine in their body to maintain good health, so there's no need to take extra glutamine for no reason.
What does glutamine do for our body?
Glutamine is like a silent worker in our body. It does two main things.
1. Strengthens the Immune System: Our body has an army-like part. That is our immune system. When germs come and infections occur, this system fights them. The main soldiers in this system are white blood cells. So, these white blood cells need energy, that is, fuel, to work and fight. Glutamine is one of the main fuels needed by these white blood cells. Glutamine also helps repair injured tissues.
2. Keeps the digestive system healthy:Our intestines are not just a tube. They have a strong barrier made up of cells lining their walls. This barrier prevents unwanted germs and undigested food particles from entering the bloodstream. Glutamine nourishes the cells in these intestines and helps keep this wall strong. This means that glutamine is very important for maintaining a healthy intestinal system.
What foods can you get glutamine from?
Most of the time, we get enough glutamine from the protein-rich foods we eat. If you eat a balanced diet, you don't need to worry about glutamine.
Here are some foods that are rich in glutamine.
| Food category | Examples |
|---|---|
| Animal food | Meats such as beef, pork, and chicken, and dairy products such as eggs, milk, yogurt, and cheese. |
| Plant-based protein | Nuts like cashews, peanuts, and tofu. |
| Vegetables | Corn, red cabbage. |
| Cereals | Rice, oats. |
Why are glutamine supplements used?
This is a problem that many people have. A healthy person does not need a glutamine supplement. Because the body makes it and also gets it from food. However, doctors may recommend glutamine in some specific medical conditions.
The most important thing is, never use glutamine or any other supplement at will.Always consult your doctor and only use it if he recommends it.
Now let's see in what situations glutamine is being researched and used.
Sickle Cell Disease
This is the only time the U.S. Food and Drug Administration (FDA) has officially approved the use of glutamine. Sickle cell disease is a genetic disorder in which our red blood cells change shape, becoming sickle-shaped. These altered cells can get stuck in small blood vessels, causing severe pain and other complications. Taking a form called L-glutamine has been found to reduce complications such as pain caused by this disease.
Burns or severe injuries
As we discussed earlier, when the body undergoes major trauma, such as a severe burn, major surgery, or a serious accident, glutamine levels in the body suddenly drop. This weakens the immune system and makes it more susceptible to infections. Some research has shown that giving glutamine to hospitalized patients (such as those receiving tube feedings) can help prevent infections and reduce organ damage. However, it is not yet clear whether this works the same for everyone.
Cancer
There is a somewhat complex relationship between cancer and glutamine.
- On the one hand, cancer cells use a lot of energy to grow rapidly. Surprisingly, glutamine is one of the main foods for cancer cells. So sometimes cancer cells can absorb all the glutamine in the body, leaving healthy cells glutamine-deficient.
- On the other hand, some studies have shown that glutamine may help reduce some of the side effects of cancer treatment, especially chemotherapy. For example, glutamine may help reduce painful sores in the mouth and throat (mucositis) and pain caused by nerve damage (neuropathy).
Research is still ongoing on this, so only the doctor treating the patient should decide whether or not glutamine is appropriate for a cancer patient.
Athletic performance
Many athletes believe that taking glutamine can help build muscle and reduce post-workout muscle soreness. Some small studies have shown that glutamine may help reduce post-workout muscle soreness to some extent. However, there is no solid scientific evidence that glutamine helps with muscle growth (muscle building).
Can taking glutamine cause side effects?
Glutamine is generally considered safe when taken in recommended doses, but some people may experience minor side effects.
- Stomach pain
- Back pain
- Constipation
- Headache
- Nausea
Although very rare, some people may experience allergic reactions. If you develop symptoms such as skin irritation or rash, stop taking the medicine immediately and see your doctor.
Also, research is still needed to determine whether long-term glutamine supplementation may affect the way the body uses amino acids. This is why we repeatedly say not to use any supplements without medical advice.
Does glutamine reduce belly fat?
This is also a question that many people ask. There is no solid scientific evidence yet that taking glutamine reduces belly fat or weight. Therefore, there is no point in using glutamine to lose weight.
Take-Home Message
- Glutamine is an amino acid that is very important for our body's immune system and the health of our digestive system.
- A healthy person usually produces enough glutamine on their own, and a balanced diet also provides the necessary amount.
- Glutamine supplements are only needed in special disease conditions such as sickle cell disease or in cases of severe injuries or burns.
- Never use glutamine or any other supplement on your own, as it can cause unexpected side effects.
- The best and most appropriate person to talk to about whether you need glutamine or any health concerns is your doctor.
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