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Healthy Aging Tips - #1 Amino Acid L-Glutamine
Posted by Jackie
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Healthy Aging Tips - #1 Amino Acid L-Glutamine August 25, 2015 02:29PM |
Registered: 6 years ago Posts: 18,881 |
This launches the first report in a series of Healthy Aging Tips focusing on unique, useful observations not typically mentioned as common aids for healthy aging. Since can be of interest to afibbers of all ages, I’m posting the here, but future “Tips” will appear in the General Health Forum. In reality though, Healthy Aging Tips apply to anyone breathing who would like to live well as long as possible.
Healthy Aging Tip #1 highlights the importance of the amino acid, L-Glutamine and briefly details how glutamine helps impact aging in a positive way starting with two primary concerns -- maintaining muscle health and strength and insuring healthy immune system function.
Much of the literature on glutamine focuses on its well-known benefit for intestinal health (smooth muscle function) controlled automatically by the autonomic nervous system. Glutamine’s role there is obviously very important and highly beneficial, especially in Leaky Gut Syndrome repair. But there is much, much more. This offers a glimpse of a few (of many) benefits.
Knowledge is Health,
Jackie
Important Caveat: Glutamine supplementation should not be used in those with kidney disease or severe liver impairment. Those with mild impairment should use only under medical supervision. It’s also contraindicated with bipolar disorders.
L-glutamine – what you need to know about this amino acid for healthy aging
Glutamine has a major role in tissue regeneration and is considered to be an anti-wear and tear, anti-aging amino acid. Amino acids are building blocks of the hundreds of thousands of proteins that comprise important body structures and are major components of muscles, heart, liver, bowel, kidneys and other organs. Amino Acids are not produced by the body but must sourced from food. Some amino acids are known to be essential and others are considered non-essential or conditionally essential. L-glutamine (L-GLN) is one of 20 basic amino acids in the human genetic code. Glutamine was typically considered nonessential. But, about 30 years ago, various studies found L-GLN to be more important than initially thought and has since become recognized as highly significant in rebuilding body protein and now is considered “conditionally essential.” However, even now, many recent reports still reference L-GLN as ‘non-essential’ and we still don’t see a lot of emphasis or recommendations for optimizing it. Thus, it’s the first topic for numerous, important reasons that will become obvious as you read.
A very informative, short book was written by Judy Schabert, MD, RD, tiled The Ultimate Nutrient – Glutamine… The Essential, Nonessential Amino Acid (1994).[1] This book and the L-Glutamine product data sheet from professional grade nutritional supplement supplier, Designs for Health[2], serve as primary references for this report. Many other sources exist via Google Search. I urge all those interested in adding glutamine to their preventive maintenance protocols to read the book as it is an important guide with researched information.
Note that Glutamine converts to glutamate and back again as a very normal body process. Glutamine is not neurotoxic as has been suggested.[2]
First, for clarification:
What Glutamine is Not
Glutamine is not glutamic acid.
Glutamine is not glutamate.
Glutamine is not monosodium glutamate (MSG)
Glutamine is not glutathione. [1]
Why Glutamine?
Glutamine is a nutrient with an impressive range of health benefits. Among many key functions, L-GLN helps balance blood sugar, builds lean muscle, strengthens the body’s immune system defenses and supports healthy kidney function since it helps alkalize body pH. Amino acids are unique in that they also contain nitrogen atoms. L-GLN uses a unique Robin Hood-like approach-- it distributes nitrogen freely to the cells which need it most.[2] L-GLN is unique in that it has two nitrogen atoms making it especially useful in that shuttling process. L-GLN is essential for recycling nitrogen.[1] Since many cells throughout the body – including immune, gut and muscle cells, endothelial lining of arteries – need nitrogen as a functional fuel as well as a basic build¬ing block, giving your body L-GLN has powerful and wide-ranging health effects. Glutamine is also an excellent brain fuel which helps keep mental energy up and cravings down. A 2013 study found L-GLN prevented digestive inflammation, atrophy of digestive tissue, scar tissue damage in the digestive lining and disintegration of tight junctions, indicating a vital role for everyone of all ages. And, for modern-day concerns, L-GLN protects and maintains gut barrier integrity following E. coli exposure by reducing E. coli’s inflammatory signaling that causes tissue damage.[3]
Maintain Muscle Tissue
Reports of glutamine’s role or effect with striated muscle are abundant. Striated or skeletal muscle such as the biceps connect one joint to another and is approximately 15 to 40% of an individual’s body weight compared to smooth or cardiac muscle which is only about 2% of the body mass. The amount of muscle mass is determined by genetics, gender, use (exercise) and state of health.[1]
In muscle cells, large amounts of L-GLN float around freely and are not linked to any other amino acid so it’s readily available when needed. As the most common amino acid in the human body, L-GLN represents about 60% of all free amino acids. Glutamine is found in high concentrations in the blood stream but is still only one-thirtieth of that in the intracellular pool. This high concentration allows cells to discharge glutamine into the blood when needed at other organ sites. [1]
Glutamine is a “must” supplement for anyone who skips meals. Why? One of the most important reasons to eat regular meals is to maintain muscle tissue. Your body needs a steady supply of protein or it will break down muscle for energy. Example: When you wake up in the morning, your body is already in the process of breaking down muscle tissue because you have not eaten for approximately 12 hours. To stop this catabolic state, it is important to begin the day with protein, either by eating a healthy protein-rich breakfast or, if that is not possible, by taking 1-2 teaspoons of L-GLN in water. By doing so, the body will instantly get the nitrogen it needs to build and maintain muscle.[2]
Sickness and glutamine
Metabolic stress causes catabolism which is the breaking down of tissue and can be caused by flu, dieting, starvation, infection, injury or burns so muscle tissue produces significantly more glutamine in order to maintain blood levels.
However, concentrations of glutamine within muscle cells may fall by at least 50%; and if not enough protein is taken in through food to meet the body’s requirements, the muscle begins to break down to supply the glutamine. This is catabolism.[1] For muscle wasting in cancer patients and in critically-ill patients, L-GLN is an essential amino acid for recovery, restoration and repair at the cellular level.
Often appetites wane in the senior population and lacking adequate glutamine, inactivity due to muscle weakness becomes a health issue. The more inactivity, the more muscle wasting. Supplemental glutamine offers convenience and reliable amounts of targeted dosing.
… “ Sarcopenia and dynopenia (age-related muscle loss and strength loss) are two independent problems that can be linked to poor quality and quantity protein intake, presumably from the shift in our diets away from meat and toward carbs. (Muscle strength in grip quadriceps and power generation are all directly or indirectly related to adequate protein intake and similarly to quality and quantity of life.)”[6]
Sports Applications
Glutamine combines ideally with exercise. Prolonged exercise lowers body glutamine levels, sometimes for as long as two weeks after the event. L-GLN also helps the body store more glycogen, the energy reserve in the liver and muscle that fuels exercise. It enhances growth hormone secretion which in turn increases muscle growth and overall health. Glutamine also helps prevent muscle soreness by speeding muscle recovery. Thus, taking a teaspoon before and after exercise is a good idea to help attain maximum results.[2]
Glutamine research on athletes and healthy people found “…the immune system is highly dependent on glutamine for cell maintenance. When immune cells need to replicate, they need even more glutamine and the main supplier is muscle. So, unfortunately, when an individual “over-trains,” the muscles are unable to supply adequate glutamine and blood glutamine levels fall. One study found in over-trained athletes, glutamine levels were 9% below normal. This fall in glutamine may occur because the body pulls glutamine from muscles to help kidneys clear acid buildup so less glutamine is available for the immune system. And, this may be why highly trained athletes are known to develop more than the normal amount of infectious diseases such as upper respiratory tract infections and delayed wound healing.[1]
When both muscle and blood levels of glutamine are measured simultaneously, concentrations can be quite low in muscle but not in blood. If blood levels are low, it’s a sure indication the individual is glutamine deficient.
Blood glutamine levels must be normal before muscle can be regenerated.
[Note: remember when reading about muscle strength and restoration, the heart is cardiac muscle.]
Kidney Health
Healthy kidney function for seniors becomes a key element in healthy aging. “The kidney takes up glutamine and metabolizes it to ammonia. This process is sensitive to pH and serves to maintain acid-base homeostasis and to excrete nitrogen. In this way, the metabolism of renal glutamine and ammonia is complementary to hepatic urea synthesis.”[4] Glutamine protects the body from high ammonia levels by transporting ammonia (as amino acid groups) to the kidneys for excretion or to liver for conversion to urea.
Supporting Digestive Health
Glutamine is the single most important nutrient needed for a healthy digestive tract. Glutamine is called “the intestinal permeability factor” because of its ability to maintain the integrity of the intestinal wall.[2] As recently emphasized in the Preface to the GMO alert post, it’s critically important to body and brain health to keep our intestinal tract free from hyper-permeability. L-glutamine has a variety of applications in naturopathic medicine for permeability. If large food, bacteria, viruses or chemical molecules are allowed through the gut wall, a host of problems can develop: arthritis, disturbed immune function, autoimmune diseases, food allergies, and even mood disorders and mental illness. Leaky gut syndrome can be helped greatly by taking 10-30 grams of glutamine (3-10 tsp) per day for a month.
Immune System Function Benefits
Glutamine is essential to immune system lymphocyte production and proliferation. It improves IgA antibody production and helps prevent immune-suppression so important in chemotherapy and burn patients. Glutamine is beneficial for Crohn’s disease, colitis, inflammatory bowel disease, ulcers, diarrhea and has also been shown to lessen stomach inflammation during chemotherapy.[2] Glutamine improves the ability of white cells to respond to infections and decreases the migration of disease-causing micro-organisms across the lining of the colon (translocation). L-GLN is especially useful in auto-immune disorders such as RA, lupus, polymyositis and scleroderma.[1]
Bonus Tip
For carb cravings, your brain can utilize glutamine as a substitute fuel or if you haven’t eaten recently and your blood sugar becomes too low, instead of eating candy, open a capsule of glutamine and let the powder dissolve under the tongue. Works quickly and spares adrenal stress stimulation. For sweet or carb cravings… 500 – 1000 mg early morning, mid-morning and mid afternoon, plus at bedtime if you tend to wake up hungry during the night. Also helps stabilize blood sugar in alcoholics. 95% of alcoholics are hypoglycemic and when blood sugar drops, they satisfy the crave with alcohol. A couple of glutamine capsules opened and placed under the tongue solves the crave quickly.[5]
Summary: Benefits of Glutamine Include[2]
Optimizes muscle growth
Promotes wound healing
Protects the body from stress
Fights colds & flu
Balances blood sugar
Cellular energy as a source; next to glucose
Helps stop sugar & alcohol cravings
Helps heal leaky gut & food allergies
Regulates acid-base balance in the kidney by producing ammonium
Important for removing excess ammonia (common waste product) from the body via kidneys
Helps counter the side-effects of chemotherapy
Food sources of glutamic acid which then converts to glutamine
Healthy individuals eating ample amino acid-containing protein foods can supply the body with enough amino acids or protein subunits needed to maintain body structure and function. These are metabolized by the liver into fuel (glucose), reassembled into new body proteins or transformed into other compounds. Protein foods (meat, chicken, fish, seafood, eggs and dairy) are sources of glutamic acid and glutamine is produced or converted from these foods. Red cabbage is considered the most dense vegetable source followed by nuts, beans, legumes, beets, spinach and parsley as higher glutamic acid content sources.
Dr. Shabert notes not to add glutamine to a regular diet without removing some food protein. For every 1 gram of glutamine ingested, 1 gram of protein should be subtracted from the diet. I.e. if you add 2 tsp. or 8 grams of glutamine a day, you should remove 8 grams (approximately 1 ounce of protein) from your diet. This is so you don’t overwork your kidneys or liver. She says supplementation should be physician directed.[1]
This side effect may be welcome in some individuals, but not in others. Since glutamine transports water from inside the colon back into circulation, it can be a welcome boon to those with diarrhea but a problem when one is prone to chronic constipation. Adding soluble fiber prevents resorption of water to counter-balance the constipation effect; ie, 1 gram of apple pectin plus at least 2 quarts of water/day helps prevent constipation when using L-GLN.[1] This makes glutamine an ideal companion/adjunct for those who have bowel tolerance issues even with low doses of magnesium which limits optimizing magnesium stores. And, also, magnesium helps prevent the constipation issue. (Taking both together seems to allow more magnesium intake… which is my experience.)
Dosing Recommendations for Glutamine from DFH product data sheet[2]
Aside: Often, directions for taking powdered glutamine say mix with water or juice. Juice should be avoided due to the high glycemic load from fruit sugar content. A low carb veggie juice is fine.
How to Use Glutamine (3.5 caps = 1 tsp)
Controlling appetite ......... 1-3 tsp.
Balancing Blood Sugar ..... 1-3 tsp.
Supporting Muscle Growth . 3-5 tsp.
Treating Colds & Flu ..... 3-10 tsp.
Healing Leaky Gut/Food Allergies .. 3-10 tsp.
Wound Healing ............. 3-10 tsp.
HIV Infection ................. 3-10 tsp.
Cancer/Chemotherapy .. 3-14 tsp. (1-4 Tablespoons)
Glutamine can be taken in water, juice or mixed into healthy shakes. Co-factor nutrient: vitamin B6, 50mg per day, helps the body use glutamine more effectively. Taking 5 tsp. or more per day of glutamine decreases protein needs slightly, as glutamine helps the body use protein more effectively.[2]
Jarrow Formulas brand has a Pharmaceutical Grade bulk powder at a reasonable cost and generous quantity. It mixes easily with water and is tasteless. [www.iherb.com]
Glutamine powder loses potency with time, exposure to oxygen and heat; so keep it tightly sealed and refrigerated.
Last (Important role for glutamine) & Preview of Healthy Aging Tip #2 -
Glutamine increases production of the main antioxidant in the body, Glutathione, (GSH) considered the “master antioxidant” which then boosts immune function, protects tissues from damage and detoxifies harmful substances. Glutathione helps repair damage caused by stress, pollution, radiation, infection, drugs, poor diet, aging, injury, trauma and burns.[5]
The End
References:
[1] The Ultimate Nutrient – Glutamine, The Essential Nonessential Amino Acid by Judy Schabert, MD, RD and Nancy Ehrlich © 1994. 140 pages; well referenced. Used copies available on Amazon for one cent plus shipping.
[2] Designs for Health Product Data Sheet L-Glutamine - View at this link with the 23 references.
[www.rockwellnutrition.com]
[3] 2011 Study in British Journal of Nutrition: Glutamine Maintains Gut Barrier Integrity Following E. Coli Exposure Julia B. Ewaschuk, Gordon K. Murdoch, Ian R. Johnson Karen L. Madsen and Catherine J. Field
[4] Renal metabolism of amino acids: its role in interorgan amino acid exchange Am J Clin Nutr February 2004 vol. 79 no. 2 185-197 [ajcn.nutrition.org]
[5] The Mood Cure, Julia Ross, MA. © 2003
[6] The Immortality Edge, Michael Fossel, MD, PhD, Greta Blackburn, Dave Woynarowski MD, © 2011
Healthy Aging Tip #1 highlights the importance of the amino acid, L-Glutamine and briefly details how glutamine helps impact aging in a positive way starting with two primary concerns -- maintaining muscle health and strength and insuring healthy immune system function.
Much of the literature on glutamine focuses on its well-known benefit for intestinal health (smooth muscle function) controlled automatically by the autonomic nervous system. Glutamine’s role there is obviously very important and highly beneficial, especially in Leaky Gut Syndrome repair. But there is much, much more. This offers a glimpse of a few (of many) benefits.
Knowledge is Health,
Jackie
Important Caveat: Glutamine supplementation should not be used in those with kidney disease or severe liver impairment. Those with mild impairment should use only under medical supervision. It’s also contraindicated with bipolar disorders.
L-glutamine – what you need to know about this amino acid for healthy aging
Glutamine has a major role in tissue regeneration and is considered to be an anti-wear and tear, anti-aging amino acid. Amino acids are building blocks of the hundreds of thousands of proteins that comprise important body structures and are major components of muscles, heart, liver, bowel, kidneys and other organs. Amino Acids are not produced by the body but must sourced from food. Some amino acids are known to be essential and others are considered non-essential or conditionally essential. L-glutamine (L-GLN) is one of 20 basic amino acids in the human genetic code. Glutamine was typically considered nonessential. But, about 30 years ago, various studies found L-GLN to be more important than initially thought and has since become recognized as highly significant in rebuilding body protein and now is considered “conditionally essential.” However, even now, many recent reports still reference L-GLN as ‘non-essential’ and we still don’t see a lot of emphasis or recommendations for optimizing it. Thus, it’s the first topic for numerous, important reasons that will become obvious as you read.
A very informative, short book was written by Judy Schabert, MD, RD, tiled The Ultimate Nutrient – Glutamine… The Essential, Nonessential Amino Acid (1994).[1] This book and the L-Glutamine product data sheet from professional grade nutritional supplement supplier, Designs for Health[2], serve as primary references for this report. Many other sources exist via Google Search. I urge all those interested in adding glutamine to their preventive maintenance protocols to read the book as it is an important guide with researched information.
Note that Glutamine converts to glutamate and back again as a very normal body process. Glutamine is not neurotoxic as has been suggested.[2]
First, for clarification:
Glutamine is not glutamic acid.
Glutamine is not glutamate.
Glutamine is not monosodium glutamate (MSG)
Glutamine is not glutathione. [1]
Why Glutamine?
Glutamine is a nutrient with an impressive range of health benefits. Among many key functions, L-GLN helps balance blood sugar, builds lean muscle, strengthens the body’s immune system defenses and supports healthy kidney function since it helps alkalize body pH. Amino acids are unique in that they also contain nitrogen atoms. L-GLN uses a unique Robin Hood-like approach-- it distributes nitrogen freely to the cells which need it most.[2] L-GLN is unique in that it has two nitrogen atoms making it especially useful in that shuttling process. L-GLN is essential for recycling nitrogen.[1] Since many cells throughout the body – including immune, gut and muscle cells, endothelial lining of arteries – need nitrogen as a functional fuel as well as a basic build¬ing block, giving your body L-GLN has powerful and wide-ranging health effects. Glutamine is also an excellent brain fuel which helps keep mental energy up and cravings down. A 2013 study found L-GLN prevented digestive inflammation, atrophy of digestive tissue, scar tissue damage in the digestive lining and disintegration of tight junctions, indicating a vital role for everyone of all ages. And, for modern-day concerns, L-GLN protects and maintains gut barrier integrity following E. coli exposure by reducing E. coli’s inflammatory signaling that causes tissue damage.[3]
Maintain Muscle Tissue
Reports of glutamine’s role or effect with striated muscle are abundant. Striated or skeletal muscle such as the biceps connect one joint to another and is approximately 15 to 40% of an individual’s body weight compared to smooth or cardiac muscle which is only about 2% of the body mass. The amount of muscle mass is determined by genetics, gender, use (exercise) and state of health.[1]
In muscle cells, large amounts of L-GLN float around freely and are not linked to any other amino acid so it’s readily available when needed. As the most common amino acid in the human body, L-GLN represents about 60% of all free amino acids. Glutamine is found in high concentrations in the blood stream but is still only one-thirtieth of that in the intracellular pool. This high concentration allows cells to discharge glutamine into the blood when needed at other organ sites. [1]
Glutamine is a “must” supplement for anyone who skips meals. Why? One of the most important reasons to eat regular meals is to maintain muscle tissue. Your body needs a steady supply of protein or it will break down muscle for energy. Example: When you wake up in the morning, your body is already in the process of breaking down muscle tissue because you have not eaten for approximately 12 hours. To stop this catabolic state, it is important to begin the day with protein, either by eating a healthy protein-rich breakfast or, if that is not possible, by taking 1-2 teaspoons of L-GLN in water. By doing so, the body will instantly get the nitrogen it needs to build and maintain muscle.[2]
Sickness and glutamine
Metabolic stress causes catabolism which is the breaking down of tissue and can be caused by flu, dieting, starvation, infection, injury or burns so muscle tissue produces significantly more glutamine in order to maintain blood levels.
However, concentrations of glutamine within muscle cells may fall by at least 50%; and if not enough protein is taken in through food to meet the body’s requirements, the muscle begins to break down to supply the glutamine. This is catabolism.[1] For muscle wasting in cancer patients and in critically-ill patients, L-GLN is an essential amino acid for recovery, restoration and repair at the cellular level.
Often appetites wane in the senior population and lacking adequate glutamine, inactivity due to muscle weakness becomes a health issue. The more inactivity, the more muscle wasting. Supplemental glutamine offers convenience and reliable amounts of targeted dosing.
… “ Sarcopenia and dynopenia (age-related muscle loss and strength loss) are two independent problems that can be linked to poor quality and quantity protein intake, presumably from the shift in our diets away from meat and toward carbs. (Muscle strength in grip quadriceps and power generation are all directly or indirectly related to adequate protein intake and similarly to quality and quantity of life.)”[6]
Sports Applications
Glutamine combines ideally with exercise. Prolonged exercise lowers body glutamine levels, sometimes for as long as two weeks after the event. L-GLN also helps the body store more glycogen, the energy reserve in the liver and muscle that fuels exercise. It enhances growth hormone secretion which in turn increases muscle growth and overall health. Glutamine also helps prevent muscle soreness by speeding muscle recovery. Thus, taking a teaspoon before and after exercise is a good idea to help attain maximum results.[2]
Glutamine research on athletes and healthy people found “…the immune system is highly dependent on glutamine for cell maintenance. When immune cells need to replicate, they need even more glutamine and the main supplier is muscle. So, unfortunately, when an individual “over-trains,” the muscles are unable to supply adequate glutamine and blood glutamine levels fall. One study found in over-trained athletes, glutamine levels were 9% below normal. This fall in glutamine may occur because the body pulls glutamine from muscles to help kidneys clear acid buildup so less glutamine is available for the immune system. And, this may be why highly trained athletes are known to develop more than the normal amount of infectious diseases such as upper respiratory tract infections and delayed wound healing.[1]
When both muscle and blood levels of glutamine are measured simultaneously, concentrations can be quite low in muscle but not in blood. If blood levels are low, it’s a sure indication the individual is glutamine deficient.
Blood glutamine levels must be normal before muscle can be regenerated.
[Note: remember when reading about muscle strength and restoration, the heart is cardiac muscle.]
Kidney Health
Healthy kidney function for seniors becomes a key element in healthy aging. “The kidney takes up glutamine and metabolizes it to ammonia. This process is sensitive to pH and serves to maintain acid-base homeostasis and to excrete nitrogen. In this way, the metabolism of renal glutamine and ammonia is complementary to hepatic urea synthesis.”[4] Glutamine protects the body from high ammonia levels by transporting ammonia (as amino acid groups) to the kidneys for excretion or to liver for conversion to urea.
Supporting Digestive Health
Glutamine is the single most important nutrient needed for a healthy digestive tract. Glutamine is called “the intestinal permeability factor” because of its ability to maintain the integrity of the intestinal wall.[2] As recently emphasized in the Preface to the GMO alert post, it’s critically important to body and brain health to keep our intestinal tract free from hyper-permeability. L-glutamine has a variety of applications in naturopathic medicine for permeability. If large food, bacteria, viruses or chemical molecules are allowed through the gut wall, a host of problems can develop: arthritis, disturbed immune function, autoimmune diseases, food allergies, and even mood disorders and mental illness. Leaky gut syndrome can be helped greatly by taking 10-30 grams of glutamine (3-10 tsp) per day for a month.
Immune System Function Benefits
Glutamine is essential to immune system lymphocyte production and proliferation. It improves IgA antibody production and helps prevent immune-suppression so important in chemotherapy and burn patients. Glutamine is beneficial for Crohn’s disease, colitis, inflammatory bowel disease, ulcers, diarrhea and has also been shown to lessen stomach inflammation during chemotherapy.[2] Glutamine improves the ability of white cells to respond to infections and decreases the migration of disease-causing micro-organisms across the lining of the colon (translocation). L-GLN is especially useful in auto-immune disorders such as RA, lupus, polymyositis and scleroderma.[1]
Bonus Tip
For carb cravings, your brain can utilize glutamine as a substitute fuel or if you haven’t eaten recently and your blood sugar becomes too low, instead of eating candy, open a capsule of glutamine and let the powder dissolve under the tongue. Works quickly and spares adrenal stress stimulation. For sweet or carb cravings… 500 – 1000 mg early morning, mid-morning and mid afternoon, plus at bedtime if you tend to wake up hungry during the night. Also helps stabilize blood sugar in alcoholics. 95% of alcoholics are hypoglycemic and when blood sugar drops, they satisfy the crave with alcohol. A couple of glutamine capsules opened and placed under the tongue solves the crave quickly.[5]
Summary: Benefits of Glutamine Include[2]
Optimizes muscle growth
Promotes wound healing
Protects the body from stress
Fights colds & flu
Balances blood sugar
Cellular energy as a source; next to glucose
Helps stop sugar & alcohol cravings
Helps heal leaky gut & food allergies
Regulates acid-base balance in the kidney by producing ammonium
Important for removing excess ammonia (common waste product) from the body via kidneys
Helps counter the side-effects of chemotherapy
Food sources of glutamic acid which then converts to glutamine
Healthy individuals eating ample amino acid-containing protein foods can supply the body with enough amino acids or protein subunits needed to maintain body structure and function. These are metabolized by the liver into fuel (glucose), reassembled into new body proteins or transformed into other compounds. Protein foods (meat, chicken, fish, seafood, eggs and dairy) are sources of glutamic acid and glutamine is produced or converted from these foods. Red cabbage is considered the most dense vegetable source followed by nuts, beans, legumes, beets, spinach and parsley as higher glutamic acid content sources.
Dr. Shabert notes not to add glutamine to a regular diet without removing some food protein. For every 1 gram of glutamine ingested, 1 gram of protein should be subtracted from the diet. I.e. if you add 2 tsp. or 8 grams of glutamine a day, you should remove 8 grams (approximately 1 ounce of protein) from your diet. This is so you don’t overwork your kidneys or liver. She says supplementation should be physician directed.[1]
This side effect may be welcome in some individuals, but not in others. Since glutamine transports water from inside the colon back into circulation, it can be a welcome boon to those with diarrhea but a problem when one is prone to chronic constipation. Adding soluble fiber prevents resorption of water to counter-balance the constipation effect; ie, 1 gram of apple pectin plus at least 2 quarts of water/day helps prevent constipation when using L-GLN.[1] This makes glutamine an ideal companion/adjunct for those who have bowel tolerance issues even with low doses of magnesium which limits optimizing magnesium stores. And, also, magnesium helps prevent the constipation issue. (Taking both together seems to allow more magnesium intake… which is my experience.)
Dosing Recommendations for Glutamine from DFH product data sheet[2]
Aside: Often, directions for taking powdered glutamine say mix with water or juice. Juice should be avoided due to the high glycemic load from fruit sugar content. A low carb veggie juice is fine.
How to Use Glutamine (3.5 caps = 1 tsp)
Controlling appetite ......... 1-3 tsp.
Balancing Blood Sugar ..... 1-3 tsp.
Supporting Muscle Growth . 3-5 tsp.
Treating Colds & Flu ..... 3-10 tsp.
Healing Leaky Gut/Food Allergies .. 3-10 tsp.
Wound Healing ............. 3-10 tsp.
HIV Infection ................. 3-10 tsp.
Cancer/Chemotherapy .. 3-14 tsp. (1-4 Tablespoons)
Glutamine can be taken in water, juice or mixed into healthy shakes. Co-factor nutrient: vitamin B6, 50mg per day, helps the body use glutamine more effectively. Taking 5 tsp. or more per day of glutamine decreases protein needs slightly, as glutamine helps the body use protein more effectively.[2]
Jarrow Formulas brand has a Pharmaceutical Grade bulk powder at a reasonable cost and generous quantity. It mixes easily with water and is tasteless. [www.iherb.com]
Glutamine powder loses potency with time, exposure to oxygen and heat; so keep it tightly sealed and refrigerated.
Last (Important role for glutamine) & Preview of Healthy Aging Tip #2 -
Glutamine increases production of the main antioxidant in the body, Glutathione, (GSH) considered the “master antioxidant” which then boosts immune function, protects tissues from damage and detoxifies harmful substances. Glutathione helps repair damage caused by stress, pollution, radiation, infection, drugs, poor diet, aging, injury, trauma and burns.[5]
The End
References:
[1] The Ultimate Nutrient – Glutamine, The Essential Nonessential Amino Acid by Judy Schabert, MD, RD and Nancy Ehrlich © 1994. 140 pages; well referenced. Used copies available on Amazon for one cent plus shipping.
[2] Designs for Health Product Data Sheet L-Glutamine - View at this link with the 23 references.
[www.rockwellnutrition.com]
[3] 2011 Study in British Journal of Nutrition: Glutamine Maintains Gut Barrier Integrity Following E. Coli Exposure Julia B. Ewaschuk, Gordon K. Murdoch, Ian R. Johnson Karen L. Madsen and Catherine J. Field
[4] Renal metabolism of amino acids: its role in interorgan amino acid exchange Am J Clin Nutr February 2004 vol. 79 no. 2 185-197 [ajcn.nutrition.org]
[5] The Mood Cure, Julia Ross, MA. © 2003
[6] The Immortality Edge, Michael Fossel, MD, PhD, Greta Blackburn, Dave Woynarowski MD, © 2011
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Re: Healthy Aging Tips - #1 Amino Acid L-Glutamine August 29, 2015 09:08AM |
Registered: 12 years ago Posts: 239 |
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Re: Healthy Aging Tips - #1 Amino Acid L-Glutamine August 29, 2015 01:20PM |
Registered: 6 years ago Posts: 18,881 |
Lynn - I do eat meat, chicken and fish along with veggies and nuts and protein powders as protein sources and in addition, I supplement with an amino acid complex. After refreshing my memory about the L-glutamine as a muscle strength aid, I just added the glutamine powder to the pea protein powder that I use either for breakfast, lunch or snack if I need one. I seem to notice it makes a difference and doesn't add much to the cost since I'm already using the other aminos.
I think the key is that the recommended amount of protein intake (from all sources) is 60 - 70 grams/day... in order to provide enough amino acids... so however you achieve that level is appropriate. In some cases, more may be needed.
Jackie
I think the key is that the recommended amount of protein intake (from all sources) is 60 - 70 grams/day... in order to provide enough amino acids... so however you achieve that level is appropriate. In some cases, more may be needed.
Jackie
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Re: Healthy Aging Tips - #1 Amino Acid L-Glutamine August 29, 2015 02:30PM |
Registered: 12 years ago Posts: 239 |
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Re: Healthy Aging Tips - #1 Amino Acid L-Glutamine September 01, 2015 12:14PM |
Admin Registered: 11 years ago Posts: 2,779 |
L Glutamine powder or capsules at 2 grams to 4 grams max at night time just before bed ... just stir it in a small 6 to 8 ounce glass of water ... and drink it right down before going to bed is the single best way out side of taking Recombinant-DNA Growth Hormone ( which is s tough prescription to get and is very expensive) for boosting your own endogenous GH past 60 years of age. .. Its GH boosting impactnot at all surprising in light of Glutamine being the most important of the anabolic ( tissue, bone and muscle building) amino acids.
Taken during the day only and not at night before bed, Glutamine has minimal impact on GH release except in much higher doses. GH is almost exclusively a nocturnal hormone peaking around midnight to 2am before dropping quickly before dawn. GH is also the night time companion hormone of Melatonin.
The various secretagogues advertised which combine various amino acids nutrients and herbs to boost GH only work at all in younger folks, for the most part.
L- Glutamine powder is very cheap and a great adjunct to sleep as it promotes too the relaxing neurotransmitter GABA release as well.
Shannon
Edited 1 time(s). Last edit at 09/02/2015 11:15AM by Shannon.
Taken during the day only and not at night before bed, Glutamine has minimal impact on GH release except in much higher doses. GH is almost exclusively a nocturnal hormone peaking around midnight to 2am before dropping quickly before dawn. GH is also the night time companion hormone of Melatonin.
The various secretagogues advertised which combine various amino acids nutrients and herbs to boost GH only work at all in younger folks, for the most part.
L- Glutamine powder is very cheap and a great adjunct to sleep as it promotes too the relaxing neurotransmitter GABA release as well.
Shannon
Edited 1 time(s). Last edit at 09/02/2015 11:15AM by Shannon.
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Re: Healthy Aging Tips - #1 Amino Acid L-Glutamine September 01, 2015 02:25PM |
Registered: 6 years ago Posts: 18,881 |
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Re: Healthy Aging Tips - #1 Amino Acid L-Glutamine September 03, 2015 05:42PM |
Admin Registered: 11 years ago Posts: 2,779 |
Hi Jackie,
Im moving this thread over to the General Health Forum now where it more rightly belongs for long term reference and will leave a pointer from the LAF forum.
Ditto with the electro-pollution thread, which while very interesting too, is more in the General Health category ...
Shannon
Im moving this thread over to the General Health Forum now where it more rightly belongs for long term reference and will leave a pointer from the LAF forum.
Ditto with the electro-pollution thread, which while very interesting too, is more in the General Health category ...
Shannon
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Re: Healthy Aging Tips - #1 Amino Acid L-Glutamine September 15, 2015 11:53PM |
Registered: 12 years ago Posts: 139 |
Congrats to Shannon on the award. I think there are a lot of contributors over the years Starting with Hans and Judie and going right down the line. From Fran Jackie PC and Erling in the early years to a host of diverse characters with valid opinions and advice in the latter years. A great place to be informed.
Having said that, thank you very much for the post Jackie, I Have recently been having knee problems and think that boosting GH by adding L glutamine to the regimen might be something I want to try. At the present time I am on Long Term Disability from work and even though I have had arthroscopic surgery on both knees and more recently Monovisc injections, which I must say helped but I still don't feel I can return to work just yet. Must rebuild some cartilage.
Cheers
Adrian
Having said that, thank you very much for the post Jackie, I Have recently been having knee problems and think that boosting GH by adding L glutamine to the regimen might be something I want to try. At the present time I am on Long Term Disability from work and even though I have had arthroscopic surgery on both knees and more recently Monovisc injections, which I must say helped but I still don't feel I can return to work just yet. Must rebuild some cartilage.
Cheers
Adrian
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