Is Glutamine Good for Gut Health?

In recent years, glutamine has become popular for its potential health benefits, particularly when it comes to gut health. For a long time, it has been recognized as a non-essential amino acid, but it’s possible importance as it relates to digestive health has sparked increased interest among researchers, healthcare professionals, and wellness enthusiasts alike. 

As more and more people seek holistic approaches to health, the spotlight shines bright on the importance of gut health and how nutrition and supplementation can promote well-being. 

What is Glutamine?

There is no shortage in the body of the amino acid glutamine. It serves as a necessary component for a number of cellular functions, including the synthesis of proteins, regulation of acid-base balance, and support of the immune system. While the body can produce glutamine on its own, there are instances where it cannot make enough to support the body’s needs. This has guided the exploration of the potential benefits of glutamine supplementation. 

Is Glutamine an Essential Amino Acid?

Essential amino acids cannot be synthesized and must be obtained through the diet. Glutamine is considered non-essential under normal circumstances. This means that the body can produce enough of it on its own. 

During periods of intense physical stress, illness, or trauma, the body’s demand for glutamine may outpace its ability to produce it, categorizing it as conditionally essential in specific situations.

What is a Conditionally Essential Amino Acid?

Conditionally essential amino acids are those that become essential in certain situations where the body’s usual capacity for synthesis is compromised. Conditions such as illness, surgery, or intense physical exercise can increase the body’s demand for glutamine, to the point that the body is unable to make enough on its own. During these times, getting glutamine through the diet or supplements is necessary for maintaining optimal health.

Is Glutamine Good for Gut Health?

The cells that line your digestive tract rely heavily on glutamine for energy, growth, and tissue maintenance (tissues are like tiny teams of cells working together to do specific jobs, for example, your intestines). It is a crucial component in supporting the integrity of the intestinal barrier, which helps prevent the leakage – for lack of a better word – of harmful substances from the gut into the bloodstream. 

Some studies suggest that glutamine supplementation may help the gut continue to function properly during periods of stress, such as illness or injury. It is also believed to contribute to the repair of the mucosal lining, which may benefit individuals with certain gastrointestinal conditions.

What are the Other Benefits of Glutamine?

Beyond its potentially positive effects on gut health, glutamine offers other health benefits. It is recognized for its ability to boost immunity as it supports the function of immune cells and aids in the production of antioxidants. Glutamine also plays an important role in building muscle, making it a popular supplement among athletes and fitness enthusiasts for post-exercise recovery. It’s also involved in maintaining acid-base balance, which is essential for overall metabolic health.

When to Take Glutamine for Gut Health?

You may be wondering if there’s a specific time that you should take glutamine for gut health. While there is no one-size-fits-all answer, supplementing with glutamine when your body is subject to increased stress, illness, or intense physical training may be beneficial. 

Some research suggests that dividing the daily dose into several servings throughout the day may optimize absorption and utilization. Talking to a healthcare professional is the best way to determine the most appropriate dosage and timing based on individual health needs.

What are the Best Dietary Sources of Glutamine?

Protein-rich foods are the primary sources of glutamine, like beef, poultry, fish, dairy products, and eggs. For those focusing on plant-based diets, legumes, beans, and certain grains also provide glutamine. Eating a variety of these foods helps ensure your body gets enough glutamine to support overall health and gut function.

You can also consume glutamine from supplements. L-glutamine powder is one of the most popular forms of glutamine supplements. It usually comes in a powder form that can be easily mixed with water or added to shakes and smoothies. The powder form allows for flexibility in adjusting the dosage, however, it can be messy and inconvenient sometimes. 

For those who prefer a more convenient and portable option, there are these convenient glutamine capsules from Naked Nutrition. 

Naked Glutamine contains only L-glutamine from naturally fermented plants, with no additives. Plus it’s third-party tested, so you know you’re getting what the label says.

Conclusion

Although it is not considered an essential amino acid under normal circumstances, glutamine plays an important role in the body’s physiological functioning, particularly in supporting gut health. The fact that it is conditionally essential during times of stress or illness goes to show its significance in maintaining overall well-being. 

Whether you get it through dietary sources or supplementation, glutamine can be a valuable addition to your health and wellness routine.

Written by Kristen Carli, MS, RD