Vitamins
Minerals
Amino acids
Antioxidants
Omega-3 fatty acids
Probiotics
Melatonine
Plant substances
Superfoods
Vital mushrooms
Special formulas
Mental health & performance
Fear
Stress, exhaustion & burnout
Mood
Memory & concentration
Immune system
Strenghten the immune system
Allergy
Stomach & intestine
Intestinal cleansing & build-up
Digestive problems
Bloating
Heartburn
Hemorrhoids
Parasites
Bones, joints & muscles
Bones
Joints
Muscles
Beauty
Skin
Hair
Connective tissue
Women's health
Fertility
Hormone balance
PMS
Menopause
Pregnancy & breastfeeding
Libido
Heart health
Heart protection
Blood pressure
Circulation
Cholesterol
Vein health
Sleep & fatigue
Sleep disorder
Jet lag
Energy
Iron deficiency
Liver health
Liver protection
Detoxification
Weight loss & metabolism
Lose weight
Metabolism
Drainage
Men's health
Libido & erectile dysfunction
Prostate
Acid-base balance
Blood sugar
Longevity & cellular regeneration
Eyes & eyesight
Inflammations
Pain
Menge
Subtotal:
Rabatt:
Sie sparen:
Freunde-werben-Freunde Gutschein:
Total:
5 HTP capsules 200mg - from Griffonia - highly dosed - laboratory tested - without undesirable additives
R-alpha lipoic acid - patented R-form - 21x stronger - laboratory tested
Polyneuropathy-Aid-Package - natural treatment - laboratory-tested - effective and sustainable
Artichoke thistle capsules - for effective liver detoxification
Turmeric extract capsules - highly dosed with 95% curcuminoids - equivalent to 10,000mg turmeric - 30x more bioavailable
Intestinal cleansing capsules with psyllium and enzyme complex - for optimal intestinal health
Ginkgo Biloba capsules - 100% pure extract - no inferior powder - laboratory tested & highly dosed
Hair Active Capsules with fenugreek - effective nutrient complex with biotin & zinc - to promote hair growth
Melatonin capsules 5 mg - high-dose - laboratory-tested for fast sleep
MSM capsules - 500mg high-dose methylsulfonylmethane - laboratory tested - 100% ultra pure
Rhodiola capsules -100 % pure extract - high dosage - German premium quality - laboratory tested
Spermidine capsules - wheat germ extract - uniquely HIGH DOSAGE with 8mg spermidine per capsule
Nutritionist and dietician
Have you ever heard of the remarkable health-promoting properties of L-glutamine? If you are interested in building muscle and burning fat, you may no longer be a stranger to L-glutamine. But what can the amino acid do?
Originally, L-glutamine was mainly used in the fitness industry and was used to lose weight, burn fat and build muscle. Although the amino acid is still used for this purpose today, the numerous positive effects are also noticeable in other ways. For example, L-glutamine regulates the digestive system and has proven its worth in the treatment of intestinal problems and leaky gut syndrome - the condition in which the intestines are "leaky" and therefore responsible for many serious health complaints.
But what effects and side effects can you expect when supplementing with L-glutamine? Which foods contain L-glutamine? What are the symptoms of an L-glutamine deficiency and what should you bear in mind when taking it? Find out here.
Glutamine or L-glutamine is one of 20 naturally occurring semi-essential amino acids found in protein-containing foods. Semi-essential means that the body can produce it itself, but the amount it produces is not sufficient for a complete supply. A large proportion must therefore be obtained from food.
➤ Glutamine is the most abundant amino acid in the human bloodstream.
It can become an essential amino acid if a person suffers from certain diseases or muscle atrophy or does a lot of endurance sports. Supplementation with the amino acid can promote protein biosynthesis, i.e. the formation of new proteins in the cells, and balance the pH value in a natural way.
The amino acid glutamine is found in both animal and vegetable protein sources. However, it should be noted that proteins of animal origin are generally better processed by the body than plant proteins. Doctors assume that you should consume between 3 and 6 grams of glutamine daily with food.
Glutamine-rich foods are:
In order to absorb a sufficient amount of glutamine, it is recommended to consume at least three of the foods mentioned above per day.
Vegetarians and vegans in particular can be affected by a glutamine deficiency, as the body can process and absorb animal proteins more easily than plant proteins. As people who eat a mainly plant-based diet consume little or no animal protein, an additional intake of L-glutamine can be beneficial.
➤ Around 60 % of skeletal muscle is made up of glutamine
However, an increased need can also affect people after surgery, illness or during sepsis. Glutamine supplementation is used in many different clinical applications for patients with trauma, burns and post-injury . During metabolic stress, i.e. after injury or illness, more glutamine must be produced and released to meet metabolic needs. A lack of glutamine can therefore have serious consequences, as metabolic stress affects all body systems in different ways. For example, the immune system is inhibited, wound healing is slowed down and muscle strength is reduced.
Symptoms of a glutamine deficiency:
So what are the benefits of taking glutamine? Numerous clinical studies and investigations have shown that supplementation with L-glutamine can have a positive effect on various organs and systems in the body.
L-glutamine is generally beneficial to health as it supports intestinal function and digestive processes. Dietary supplements with L-glutamine can have a supportive effect on various complaints affecting the digestive system:
Various studies have shown that L-glutamine can reduce inflammation in the gut and help people recover from food intolerances.
The amino acid also plays an important role in maintaining healthy intestinal flora. Glutamine helps to reduce bacterial colonization of the intestine with pathogens and can thus reduce the risk of constipation or weight gain, for example.
Leaky gut syndrome is one of the main causes of autoimmune diseases. Leaky gut means something like "leaky gut". It is a disease in which harmful substances and pathogens can enter the bloodstream through the permeable intestinal membrane of the small intestine. This can lead to the development of autoimmune diseases such as Hashimoto's thyroiditis. A leaky gut also increases the risk of psoriasis, arthritis and other health problems. Treating leaky gut and maintaining gut health is supported by L-glutamine. A clinical study of 20 patients who had just had abdominal surgery shows that it also reduces inflammatory reactions such as those following surgery. Ten patients were given 30 grams of glutamine daily for a week, while the others were given a placebo drug. In the placebo group, serum glutamine levels fell and tests for leaky gut syndrome were positive. The group taking glutamine recovered much faster from the procedure. In addition, their heart values were better and their inflammation values lower.
Furthermore, glutamine contributes to the improvement of irritable bowel syndrome by balancing mucosal production. This can lead to improved bowel movements. Regular diarrhea or ulcers can be remedied with L-glutamine.
Positive effects can also be achieved with an additional intake of glutamine in the case of Hashimoto's thyroiditis or hypothyroidism.
L-glutamine has a significant impact on the psyche and brain health. As a precursor to the neurotransmitter glutamate, an important flavor enhancer in the culinary arts, especially in Asian dishes, glutamine is involved in many critical neurological processes. Although glutamate has a controversial reputation due to health concerns, it is essential for signal transmission between nerve cells, plays a crucial role in memory functions and is important for muscle building, appetite and sensory perception.
An outstanding property of L-glutamine is its ability to support brain function and potentially delay brain ageing. This effect can be attributed to the fact that L-glutamine promotes the health of neurotransmitters and thus ensures optimal communication within the brain.
➤ Glutamine can delay the ageing of the brain.
However, disturbances in the glutamate-glutamine cycle can lead to serious health problems, such as:
L-glutamine's ability to support this cycle makes it a valuable nutrient for maintaining mental health. A balanced diet and, where appropriate, targeted supplementation with L-glutamine can be important for cognitive function and mental health.
Do you want to increase your athletic performance, boost your metabolism, improve your regeneration or build muscle? L-glutamine can help you do this. During intensive training sessions, the body is stressed and the muscles and tendons need more glutamine than is supplied by the normal diet.
After intensive training, glutamine levels can drop by 50 %. This muscle-weakening condition causes the body to use muscles for energy instead of utilizing carbohydrates. Glutamine can prevent this. Taking L-glutamine allows the muscles to perform even better, thus increasing strength and repairing the skeletal muscles.
A study has shown that taking glutamine helps muscles recover faster from intensive strength training as it improves muscle hydration. This promotes the muscle recovery process and shortens the healing time for wounds and burns.
For this reason, the intake of glutamine is not only common among bodybuilders, but is nowadays useful in almost all sports.
Studies have shown that the level of human growth hormone (HGH) increases by almost 400 percent after supplementation with glutamine. This hormonal response leads to an increase in metabolism and improves the afterburn effect or EPOC after training.
This afterburning effect is crucial for burning fat, losing weight and building lean muscle mass.
So is glutamine helpful for weight loss? The amino acid helps burn fat and build lean muscle mass by lowering insulin levels and stabilizing blood sugar levels. This allows the body to use less muscle mass to maintain blood sugar and insulin sensitivity in the cells.
In a study, a six-week supplementation with 30 grams of glutamine powder per day significantly improved some cardiovascular risk factors as well as the physique of patients with type 2 diabetes. For this reason, L-glutamine is not only beneficial for diabetics, but also for people who suffer from sugar and carbohydrate cravings.
New evidence suggests that L-glutamine plays a fundamental role in cardiovascular health, as it serves as a substrate for the synthesis of DNA, ATP, proteins and lipids. In addition, it appears to have strong antioxidant and anti-inflammatory effects that can reduce the risk factors for cardiovascular diseases, for example:
In a study, 33 overweight and obese adults aged between 23 and 59 with a body mass index between 25 and 47 took either 30 grams of L-alanine or 30 grams of L-glutamine for 14 days. After these 14 days, the biomarker for obesity decreased from 0.85 to 0.57 in the L-glutamine group, while it increased in the L-alanine group. It was found that glutamine has a significant effect on weight reduction.
There are two forms of L-glutamine. Regular L-glutamine is available in the so-called free form, which should ideally be taken with food so that it can be properly absorbed by the body.
The other form is known as alanyl-L-glutamine. This is an amino acid that is bound to another amino acid. This basically means that it can be digested much better.
Both forms are best taken immediately after or before training - with a small meal immediately before or after training to support metabolism and weight loss as well as muscle building, recovery and maintenance.
It can take up to five days to replenish glutamine levels after an intense workout, so it is important to take it regularly if you are training intensively.
Some bodybuilders believe that glutamine works best in combination with certain BCAAs (Brained Chain Amino Acids), especially leucine. Others take it after training together with creatine to improve muscle recovery and replenish the body's energy stores.
All in all, glutamine is safe in moderate amounts and for short-term use. There is only a low risk of side effects with a dose of up to 30 grams per day.
Although the effects of excess glutamine rarely cause problems, it is advisable to take additional B vitamins with long-term oral glutamine intake. This applies in particular to vitamin B12, which controls the build-up of glutamine in the body.
People with kidney or liver disease, Reye's syndrome or cancer should only take this food supplement in consultation with a doctor, as these conditions can impair the absorption of amino acids.
Chronic intake of glutamine could have an effect on tumor growth and may therefore increase the risk of cancer.
In rare cases, allergic reactions to this food supplement have been reported. Discontinue use immediately if you experience symptoms such as nausea, vomiting, hives, dizziness or pain.
Sources (in English):
Cruzat, V., Macedo Rogero, M., Noel Keane, K., Curi, R., & Newsholme, P. (2018). Glutamine: Metabolism and Immune Function, Supplementation and Clinical Translation. Nutrients, 10(11), 1564. doi: 10.3390/nu10111564
Kim H. (2011). Glutamine as an immunonutrient. Yonsei medical journal, 52(6), 892–897. doi:10.3349/ymj.2011.52.6.892
Holecek M. (2013). Side effects of long-term glutamine supplementation. JPEN. Journal of parenteral and enteral nutrition, 37(5), 607–616. doi: 10.1177/0148607112460682
Labow, B. I., & Souba, W. W. (2000). Glutamine. World journal of surgery, 24(12), 1503–1513. doi: 10.1007/s002680010269
Perna, S., Alalwan, T. A., Alaali, Z., Alnashaba, T., Gasparri, C., Infantino, V., Hammad, L., Riva, A., Petrangolini, G., Allegrini, P., & Rondanelli, M. (2019). The Role of Glutamine in the Complex Interaction between Gut Microbiota and Health: A Narrative Review. International journal of molecular sciences, 20(20), 5232. doi: 10.3390/ijms20205232
de Souza, A. Z., Zambom, A. Z., Abboud, K. Y., Reis, S. K., Tannihão, F., Guadagnini, D., Saad, M. J., & Prada, P. O. (2015). Oral supplementation with L-glutamine alters gut microbiota of obese and overweight adults: A pilot study. Nutrition (Burbank, Los Angeles County, Calif.), 31(6), 884–889. doi:10.1016/j.nut.2015.01.004
Fujita, T., & Sakurai, K. (1995). Efficacy of glutamine-enriched enteral nutrition in an experimental model of mucosal ulcerative colitis. The British journal of surgery, 82(6), 749–751. doi:10.1002/bjs.1800820611
Quan, Z. F., Yang, C., Li, N., & Li, J. S. (2004). Effect of glutamine on change in early postoperative intestinal permeability and its relation to systemic inflammatory response. World journal of gastroenterology, 10(13), 1992–1994. doi: 10.3748/wjg.v10.i13.1992