Glutamic acid is a common amino acid that has various functions in the human body. Glutamic acid is important in brain function as well as muscle growth and maintenance. Supplements of the amino acid can also be taken. However, adequate levels of glutamic acid can be consumed through the diet, in high protein foods such as meat, fish and poultry.
What is Glutamic Acid?
Amino acids are the building blocks of protein. There are 20 different amino acids, nine of which are considered essential because our bodies cannot produce them naturally, and therefore they must be obtained through food. Glutamic acid is a nonessential amino acid. Under normal circumstances, the human body is able to produce adequate levels of glutamic acid.
What Does It Do?
Glutamic acid has many functions in the body, and has health claims ranging from treatment for depression to increased IQ. The functions of glutamic acid mainly include building muscle and supporting brain function. Amino acids are the building blocks of proteins. All of the muscle and tissue of our bodies are made up of protein, and thus amino acids are vital in maintaining the structural integrity of the body.Glutamic acid is sometimes referred to as brain "food." The amino acid is one of only a few nutrients that can enter the brain by passing through the blood-brain barrier. By doing so, glutamic acid helps support brain function. It does this by picking up ammonia, a waste byproduct of metabolism and transforms it into another amino acid. Additionally, it provides powerful antioxidant levels to the brain. For these reasons, glutamic acid has been claimed to help mental alertness and boost IQ.
Food Sources
High protein foods are the best sources of glutamic acid. Items such as meat, fish, poultry, eggs and dairy products all have high levels of the amino acid. Protein rich vegetables may also contain the substance. Certain legumes, such as beans and lentils, have high levels of glutamic acid. Aside from being found naturally in some foods, glutamic acid is added as a flavor enhancer to certain products, including monosodium glutamate (MSG).
Supplements
Glutamic acid can also be consumed through supplements. Most supplements actually contain glutamine, a substance very similar to glutamic acid. Supplement use can range between 500 and 2,000 mg a day. A consultation with your doctor should take place before you take any supplements.
Side Effects
Glutamic acid is considered to be safe, but certain side effects such as fatigue and headaches have occurred. Additionally, supplementation can have complications in those with kidney or liver disease, as well as people suffering from neurological diseases.
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