Have you considered taking an L-Glutamine supplement and you want to make sure you take it correctly? Perhaps you've never heard of this supplement, and you want to know more. If so, this is for you. We're going to go over five comprehensive quality checks that you want to look for when it comes to L-Glutamine. These checks can ensure that you get the most out of your L-Glutamine supplement.
L-Glutamine is a conditionally essential amino acid. This means that your body usually makes enough of it on its own without needing an additional supplement. L-Glutamine works like other amino acids, and it helps form the building blocks for the protein in your system. (1)
This amino acid is the most abundant in your system, and is primarily made and stored in your muscles. It performs several important functions including fighting inflammation, boosting your immune system's function, repairing cell damage, improving your digestive health and directing the other amino acids in your body to perform their jobs. (2)
Despite being a conditionally essential amino acid, there are instances where your body's natural supply of it isn't able to keep up with the demand. People who suffer from prolonged stress, traumatic injuries or illnesses may find themselves short or deficient in L-Glutamine. When this happens, you'll want to take a supplement to balance your flagging levels. (3)
Although L-Glutamine has a variety of uses, it's popular for Leaky Gut, sugar cravings, weight loss, and exercise performance. We've summarised the following below.
Not all supplements are created equal, and you want to make sure that you get the correct supplement to help support your body. The choice can be overwhelming at first, and this is why we picked out the five quality checks that you should apply to your L-Glutamine supplement to ensure that it's the correct one for your needs.
Many people use Glutamine and L-Glutamine interchangeably, but they're not identical. There are a few very small differences between the two, mostly where the atomic structure is concerned. You may see supplements advertising "Glutamine" as the active ingredient, but you want to look for supplements that have "L-Glutamine" instead. (13)
This is down to your body's digestion. If you're already having issues, you don't want to take something that your body has trouble breaking down, as this could add to your problems.
L-Glutamine typically comes from plant products, and goes through a thorough and unique filtration process to make it very easy to digest. This may not be the case with Glutamine. (14)
The amino acids in your body link together by peptide bonds, creating two mirror images that can coexist together but are not identical. These mirror-image peptide bonds are D-Glutamine and L-Glutamine. D-Glutamine helps with things like bacteria fermentation and is resistant to natural antibiotics. It has no nutritional value. (15) While unusual, some products labelled as glutamine may only contain d-glutamine which does not stimulate metabolism and has little to no benefit.
Double check that whatever supplement you choose to buy has L-Glutamine listed on the packaging as the active ingredient. For example look for something which says '100% Plant Based L-Glutamine'. It'll break down and absorb into your body quicker, and this can help you obtain the benefits faster.
Did you know that your L-Glutamine supplements can come from a variety of sources? This can make it confusing for someone who is trying to compare different L-Glutamine supplements. L-Glutamine traditional comes from:
Double check the source for your L-Glutamine supplement if you begin to notice issues like reactions, bloating, gas or abdominal discomfort. Sometimes people will report one L-glutamine will agree with them more than another is this typically comes down to source.
One of the first things you'll notice is that L-Glutamine supplements come in one of two forms. You can either purchase pre-measured L-Glutamine capsules, or you can purchase L-Glutamine powder. Simply because it's more convenient, a lot of people make the mistake of grabbing the encapsulated form. (19)
If you take a look at most L-Glutamine pills, you'll find that there is usually around one gram of L-Glutamine per capsule. This means that if you need to take 15 to 20 grams of L-Glutamine each day for your Leaky Gut Syndrome, you're going to swallow 15 to 20 pills. This can be counter productive and lead to more problems for your gut. (20)
Additionally, capsules contain other substances which can cause problems for your gut. For example:
The L-Glutamine powder doesn't contain any of these ingredients because it doesn't have to stay contained when you ingest it. Instead, you can dissolve it in water or in a shake and take it that way without any problems. You are also able to pick the dose for your condition.
Often you will find that the l-glutamine found in supplements is mixed with other ingredients. For instance, to improve taste it may be mixed with additives, thickeners, artificial flavours plus other nasties. L-Glutamine may also be used as apart of different formulas which affects how it is absorbed.
How you ultimately decide to take l-glutamine depends on what you intend to use it for, because certain conditions require different requirements.
For instance, if you are taking L-Glutamine for Leaky Gut Syndrome, IBS, or weightloss, l-glutamine should be the only ingredient in the product. This will ensure that it does not compete with amino acids and other ingredients for absorption. (26)(27)
However, if you choose to take l-glutamine for muscle growth or exercise performance, l-glutamine can be taken with other amino acids and this may enhance its effectiveness for overall muscle growth and performance. (29)(30)(31)
One of the first things you'll notice when you start looking at L-Glutamine supplement labels is that the dosage instructions are very vague. They may also not be relevant to why you want to take the product.
You want to get the most out of your L-Glutamine supplement, and following our five quality checks can help ensure that you take it properly. Additionally, it'll also help ensure that you're taking the correct form of L-Glutamine for your situation. Always talk to your doctor before you add something to your diet because they'll be able to tell if it's a good idea or if you should consider another option.