Glutamine is an amino acid that plays an important role in many processes in the body. Although the body can make some glutamine on its own, there are often times when the body needs more glutamine than it can produce. This is why it’s important to consume glutamine in our diets. This article will explain what glutamine is, its health benefits, and will list some of the best dietary sources of glutamine.

What is Glutamine?

Glutamine is an amino acid, which is a necessary building block of proteins. In fact, glutamine is one of the most abundant amino acids found in the human body.

Glutamine is considered a conditionally essential amino acid, meaning the body can make it, but under certain conditions the body requires more glutamine than it can produce naturally. The demand for glutamine might be higher after intense physical activity, during illness, or when there is increased physical stress to the body.

What are the Main Health Benefits of Glutamine?

Glutamine has many health benefits, since it is present in many necessary processes in the body. For one, glutamine is vital for immune health and can support a strong immune system (1).

Additionally, glutamine is found within the cells of intestinal lining, and is helpful for strengthening the intestinal barrier which in turn supports digestion, immunity, and overall health.

Glutamine is also helpful for muscle recovery especially after intense exercise. There is some research to support that glutamine supplementation after exercise can speed up recovery, reduce soreness, and may even contribute to increases in muscle mass (2).

10 Best Dietary Sources of Glutamine:

The following list will outline ten of the best dietary sources of glutamine.

1. Chicken and poultry: Chicken and poultry are rich in high-quality protein and provide a great source of glutamine.
2. Fish and seafood: All types of fish and seafood contain a significant amount of glutamine, not to mention other important micronutrients such as zinc and magnesium.
3. Eggs: Eggs are a great source of glutamine, however, the egg whites are especially rich in glutamine.
4. Dairy Products: Milk, yogurt, and cheese are a great source of glutamine.
5. Red Meat: Beef, lamb, and other types of red meats provide a substantial amount of glutamine per serving.
6. Soy Products: Despite being plant-based, tofu and other soy-based products contain glutamine and are of course suitable for those following plant-based diets.
7. Nuts and seeds: Nuts and seeds of all kinds provide glutamine, although not as much as animal-based sources of protein.
8. Red Cabbage: Despite being a vegetable, cabbage is actually one of the vegetables that is rich in glutamine, not to mention contains plenty of fiber, vitamins, and minerals.
9. Legumes: Beans, lentils, and peas are plant-based sources of glutamine, which makes a great choice for vegetarians or vegans.
10. Whole Grains: Consuming whole wheat, spelt, quinoa, barley, and other whole grains is another way to ensure you’re getting glutamine in your diet.

Is Glutamine an Essential Amino Acid?

Glutamine is not an essential amino acid.

The body can produce glutamine on its own, meaning we do not usually need to consume it through food or supplements.

However, under certain conditions, glutamine becomes essential. The following section will further explain what this means.

What is a Conditionally Essential Amino Acid?

Glutamine is considered a conditionally essential amino acid. Conditionally essential amino acids become essential under certain conditions when the body’s demand exceeds its ability to produce it.

For example, intense physical activity, illness, or injury may leave the body with an increased demand for glutamine, making dietary sources crucial.

Is it Necessary to Supplement With Glutamine?

Most people will likely not require a glutamine supplement if they consume a well-balanced diet.

If you eat a diet with a variety of protein sources, you can be pretty confident that you’re producing enough glutamine and getting enough from your diet.

However, there are certain people that would definitely benefit from adding a glutamine supplement into their daily routine.

If you do choose to add a glutamine supplement into your daily routine, choose a product that is free from additives or artificial ingredients such as Naked Glutamine.

Who Can Benefit From a Glutamine Supplement?

Athletes with intense training regimens may benefit from additional glutamine to help with muscle repair and recovery. Both endurance athletes and strength-training athletes would likely benefit, however, more research has been done in endurance athletes.

Additionally, those recovering from surgery, or individuals with specific digestive conditions such as Inflammatory Bowel Disease may benefit from glutamine supplements (3).

Even if you’re not a serious athlete or recovering from physical stress, including a glutamine supplement may help support the immune system and promote overall well-being in healthy individuals.

When to Take a Glutamine Supplement for Best Results?

For athletes, it may be best to take glutamine after a workout, when the muscles are most able to take in the amino acids.

Other individuals who wish to incorporate a glutamine supplement may benefit from taking it at any time of the day.

Ultimately, it comes down to personal preferences for when you choose to take your supplement. Some people like to take it first thing in the morning, while others feel best taking it with a meal or in the evening before bed.

It’s recommended to consult with a Registered Dietitian to best determine the ideal timing of your supplements.

Key Takeaways

Glutamine is a conditionally essential amino acid that the body can make on its own. However, there are several dietary sources of glutamine that are important to consume in a balanced diet. In addition to getting glutamine from foods, some people may find it helpful to consume a daily glutamine supplement to ensure they’re meeting their body’s needs. While most people may not need a supplement, it can be particularly important for athletes, those recovering from surgery, people with gastrointestinal issues, or anyone looking for an added immune system boost.