L-glutamine is the most abundant amino acid in your body, making up approximately 60 percent of those acids. Amino acids are classified as essential or nonessential. However, glutamine is considered a "conditionally" essential amino because, even though your body is usually able to produce adequate amounts, supplementation is often needed. Certain conditions, such as prolonged exercise, surgery, burns and infectious diseases, may deplete necessary glutamine levels.
Glutamine and the Enterocytes
Glutamine is the main fuel source for enterocytes, which are the cells lining the walls of the small intestines. Insufficient amounts may lead to a loss of mucosal integrity, which can allow toxins to be absorbed through the walls of the intestines, leading to health problems such as allergies, skin disorders and Crohn's disease.
Villi Health
Inadequate levels of glutamine can also affect the health of the villi, which are fingerlike formations lining the small intestine. The villi help to increase the absorption area and support optimal absorption of vitamins and nutrients after food is broken down in the stomach. Glutamine supplementation may help increase the height of the villi, thereby maximizing surface area absorption. Those suffering from celiac disease may benefit from glutamine supplementation, as the body's abnormal response to gluten is associated with deterioration of the villi.
Dosing and Absorption
Glutamine and other amino acids are absorbed by the enterocytes in the small intestine. According to Memorial Sloan-Kettering Cancer Center, approximately 50 to 80 percent is absorbed when taken from external sources through diet or supplementation. The amino acid is then stored mainly in skeletal muscle, lung, liver, brain and stomach tissue. Glutamine supplements are commonly sold in health stores, and they can be found in powder, capsule, tablet or liquid form. The University of Maryland Medical Center states that dosages of 500 mg, 1 to 3 times daily, should be taken with cold or room temperature liquids. Glutamine supplements are generally considered safe for adults.
Benefits
Glutamine may also benefit athletes, as endurance events such as marathons may reduce glutamine levels in the body. It helps support immune system function and is needed for normal brain functioning. Glutamine fuels white blood cells, which are essential in regulating immune response, and it plays an important role in the body's antioxidant systems. When combined with L-cysteine and glycine, glutamine promotes glutathione synthesis in the liver, which neutralizes damaging free radicals.
Dietary Sources
Glutamine can be found in a number of plant and animal sources, including beef, pork, poultry, milk, yogurt, ricotta cheese, cottage cheese, spinach, parsley and cabbage. Including a wide variety of these foods in your diet will help ensure that you are getting adequate glutamine levels.
Side Effects
Although glutamine is generally well tolerated by most individuals and is considered safe, people with kidney disease, liver disease or Reye syndrome should not take glutamine. You should not add glutamine to hot beverages, as the heat will destroy the amino acid. You should also consult with a health care provider about any medications you may be taking, as there may be a potential for side effects and interactions.
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