Last updated: August 16, 2021

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Glutamine is an amino acid that can be found in our muscles but can also be produced from other amino acids and can be found throughout the body. One of its main functions is to improve the athlete's performance and recovery after physical activity where glutamine levels decrease.

Given the endless possibilities, we wonder what are the best dietary supplements with glutamine on the market? That is why at Mondederosmart we will present you with all the information you need to make the best purchasing decision.




The Best Glutamine: Our Picks

Buying guide: what you need to know about glutamine

Glutamine is an amino acid that can be found in our muscles but can also be produced from other amino acids and can be found throughout the body.
(Photo: Irina L/ Pixabay.com)

What is glutamine and what are its benefits?

Glutamine is one of the amino acids involved in protein formation. It acts as a source of energy for lymphocytes and intestinal cells. Our body naturally synthesises and contains glutamine in our muscles, blood plasma, spinal cord and brain.

It is super important for our body, participating in 60% of the processes. Although it is generated naturally, the body tends to demand more glutamine due to mental and physical stress. In other words, the more stress a person endures, the more glutamine their body needs.

The main advantage of glutamine is that it prevents our muscle mass from decreasing due to ageing and oxidative stress, which can even lead to cell death. Many athletes take this amino acid in supplement form to prevent their muscles from bulking up.

Advantages
  • Improves intestinal function and absorption, as it is a vital nutrient for intestinal cells. Improves memory and concentration as it is an essential neurotransmitter in the brain. Helps treat diarrhoea by balancing mucus production and can even be combined with probiotics to improve intestinal flora. Improves metabolism and cellular detoxification. Combats anxiety, depression, insomnia and irritability. Promotes tissue and muscle recovery. Relieves pain caused by altralgia. It is effective in treating attention deficit hyperactivity disorder. Helps to fight cancer. Helps to alleviate the symptoms of diabetes. Balances acid-base balance during states of acidosis. Promotes the body's detoxification of nitrogen and ammonia. Strengthens your immune system. Recommended for people recovering from injuries, burns, cancer treatment or surgery, as it helps speed healing and prevent infection.
Disadvantages
  • If taken off-label or in excess, it may promote fat accumulation in the body. Excess glutamine is released through the urine, so people with kidney problems may find it difficult to get rid of this supplement. May cause allergic reactions such as swelling, itchiness, hives, etc. May cause adverse gastrointestinal side effects such as nausea, vomiting, abdominal pain, dehydration, diarrhoea or constipation. High amounts of glutamine may be detrimental to health, causing dry cough, hoarseness, frequent urination or stomach upset. Normal doses often have side effects such as thirst, gas or minor cramps. There is minimal chance of mild dizziness, headache or itching.

Glutamine Peptides or L-Glutamine - What to look out for?

There are many glutamine options on the market that are likely to confuse you. You can find it in different presentations and with different components as the main base and here we will tell you what each one entails so that you can make the best purchasing decision.

Glutamine Peptides L-Glutamine
They are better absorbed but you need to consume more to get a considerable amount of glutamine. They are poorly or slowly absorbed but provide more glutamine in each serving.
They reach the bloodstream intact and penetrate the muscle in this way. When digested, they are transformed into glutamic acid and a lot is lost in the process.
They are the most stable form of glutamine in the body. It is recommended for consumption in powder, capsule or tablet form.
They represent a superior form of glutamine in athletic supplementation. Avoid consumption in ready-made drinks or bars, as glutamine is unstable.
Boosts the immune system and reduces the risk of overtraining. Reduces the frequency of pain episodes (crises) in adults and children 5 years of age and older people with sickle cell anaemia.
It is affordable, reliable and versatile.
Improves rehydration and performance.

These are just some of the features you may want to consider when buying glutamine. However, you may also notice that supplements are available in different textures or for different purposes. These extras you may or may not want to consider depending on your tastes and needs.

Buying Criteria

When choosing the best glutamine supplement, it's not uncommon to be unsure of what criteria to look for. In addition, you should always choose a product of excellent quality and origin, as they are intended for human consumption. In that case, consider the following aspects:

Efficacy

To really benefit from a dietary supplement containing glutamine, you need to know for which situations it is effective or ineffective. For example, it has been shown to be effective in scenarios such as:

  • Chemotherapy patients with low levels of glutamine.
  • People who have suffered traumatic injuries benefit from the use of this amino acid to increase their quality of life. Glutamine shuts out bacteria, preventing intestinal infections that can occur after serious injuries.
  • Rapid muscle recovery after physical exertion.
  • To recover lost weight after illnesses such as HIV.

Conversely, glutamine is ineffective in cases of:

  • Diarrhoea during lactation.
  • When combined with drugs used to fight cancer such as "taxol".
  • In case of cystinuria, which is a complication of the urinary system.
  • In people with Crohn's disease.

Glutamine is one of the amino acids involved in protein formation. It acts as a source of energy for lymphocytes and intestinal cells.
(Photo: The Lazy Artist/ Pexels.com)

Form of Use

If you are a person with a hectic lifestyle, you probably don't have much time to prepare drinks to which you can add glutamine. In that case you can buy it in the form of capsules or protein bars and take them with you wherever you go.

In any case, if you buy it in powder, capsule or tablet form, make sure it is L-Glutamine, as it will work much better for you. However, if you want to consume it as a drink or in the form of bars, look for another type of presentation such as glutamine peptides.

Dosage

Taking too much glutamine is a waste of money because the body does not use it properly. That is why you should first consult a doctor to recommend your necessary dosage, as there are some diseases for which a higher amount of this amino acid should be consumed.

A normal dose of glutamine to replenish muscle wasting usually comprises between 3 and 30 g per day. To improve athletic performance, it is recommended to ingest 5g after the physical routine and 5g more two hours later.

In other cases, for peptic ulcer treatment, 500-1000 mg per day is recommended, while for diarrhoea, 136 mg per pound of body weight is recommended.

Contraindications

There are restrictions on the use of glutamine for people in the following situations:

  • Pregnant or breastfeeding women.
  • Patients with severe liver disease
  • Patients with mental conditions such as mania may also be affected by glutamine intake
  • Epileptics or people who have frequent seizures should also avoid taking this amino acid.

(Featured image photo: Steve Buissinne/ Pixabay.com)

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