Glutamine is an amino acid that is present in large quantities in the body. It participates in the production of antioxidants and in the maintenance of immune cell functioning, making it an important player in immunity.

Glutamine also helps to promote optimal functioning of intestinal cells to ensure normal levels intestinal flora. Therefore, it is is also beneficial for treating problems like constipation, diarrhea, colitis or Crohn's disease.

Glutamine can be found naturally in a variety of foods, like meat, fish, eggs, legumes and some vegetables. It can also be consumed in higher concentrations as a nutritional supplement, in capsule or powder form.

Health benefits

Glutamine may be beneficial for:

1. Improving bowel function

Glutamine is the main source of energy for the intestine, as it promotes cellular growth and strength. This can help to keep intestinal flora within normal levels and prevent or treat conditions such as constipation, diarrhea or bowel cancer.

Furthermore, by strengthening beneficial bacteria in the intestine, glutamine also helps to treat of inflammatory bowel diseases, such as colitis or Crohn's disease.

2. Helping to prevent cancer

Glutamine is the main amino acid that participates in the production of glutathione in the body. This an antioxidant that fights free radicals, and prevents the development of some types of cancer.

3. Preventing heart disease

Glutamine is an amino acid that acts as an antioxidant. It helps to prevent heart diseases, such as heart attack, atherosclerosis or stroke and can combat excess free radicals. These are compounds produced in the body through smoking, stress, alcohol intake and processed foods.

4. Strengthening the immune system

Glutamine is an important source of energy for the body's immune cells, and is therefore beneficial for boosting immunity. Supplementation with this amino acid is recommended for patients recovering from injuries, burns and surgeries, as it helps to speed up healing and prevent infections.

5. Preventing injuries when working out

Due to its antioxidant effect in the body, glutamine can help reduce muscle injuries after prolonged, high-intensity training, promoting. This can lead to a faster recovery.

It is important to highlight that, despite being generally known to promote muscle mass gain, there is still no scientific proof that glutamine supplementation provides this benefit. Read more about the best supplements for muscle growth and how to take them.

List of food with glutamine

Some foods that are rich in glutamine include:

Dairy products, such as milk, cheese and yogurt
Beef
Fish, such as salmon, tilapia, haddock, herring, anchovies or halibut
Eggs
Legumes, such as soybeans, chickpeas, lentils or beans

You can also obtain glutamine from other plant-based foods, such as rice, corn, spinach and beetroot.

How to take it

Glutamine supplements are normally found in its free amino acid form, which is called L-glutamine. The recommended daily amount varies according to each individual's nutritional needs and physical activity.

However, the general dose is between 8 and 15 grams daily, divided into 2 to 3 times throughout the day. It can be taken with water or fruit juice, before training or before going to bed.

It is important to remember that ingesting high amounts of amino acid supplements, such as glutamine, can cause kidney failure and should therefore only be consumed as guided by a registered dietitian.

Considerations when taking

People who have kidney or liver problems should always consult a doctor before starting to consume glutamine, as this supplement can harm the functioning of these organs.