What is glutamine?
Glutamine is one of the non-essential, proteinogenic amino acids and is the most abundant free amino acid in the human body. Proteinogenic amino acids are required for protein biosynthesis, which produces proteins from simple amino acids based on our genetic information (DNA). In proteins, we find only L-glutamine. Bacterial cell walls and components of some antibiotics as well as fungal toxins contain D-glutamine. The nomenclature "L" or "D" (or currently "R - S") refers to the spatial arrangement of certain atoms in a molecule. Glutamine is synthesized from glutamic acid and ammonia, with the production occurring particularly in muscle cells. In medicine, glutamic acid is often referred to as glutamate.The latter is partially used as a food additive (E 620), which is usually understood to be derived from the salts of glutamic acid.
Where does glutamine occur?
The molecule represents a central metabolite in the metabolism of all living beings and occurs both protein-bound and in free form in animals, fungi, plants, and bacteria. Our muscles consist of about 60% of this amino acid! According to medicine, we should consume between 3 – 6 g of glutamine daily . Beef, turkey, wheat, spirulina, peanuts, quark, cottage cheese, salmon, and milk have a particularly high content. Certain life circumstances make additional supplementation necessary.According to medical studies, positive results of glutamine supplementation have been achieved in endurance sports, intense short-term exertion, injuries, surgeries, and burns. Therefore, it is not surprising that L-Glutamine is a staple in training and bodybuilding. What functions does the molecule have in the human body? The glutamine produced from glutamic acid is primarily responsible for water retention in the cells and leads to an increase in cell volume during physical exertion. This sends an anabolic signal to the body that promotes protein and glycogen formation. Glycogen is the carbohydrate storage form of glucose. The liver and muscles are among the most important storage sites.In addition to the anabolic (muscle-building) effect, the vital substance also has anti-catabolic properties that counteract the breakdown of muscle tissue during physical exertion. Furthermore, it improves physical recovery during sleep. Glutamine also plays an important role in nerve and gut function. It increases the production of the neurotransmitter GABA (gamma-aminobutyric acid), which serves as an important inhibitory messenger in the brain. Since glutamine provides nitrogen and carbon, which are necessary for cell growth and division, it strengthens the immune system. For this reason, it is often used after surgeries, accidents, or chronic illnesses.Medical studies show that glutamine improves the healing of burned skin and slows down general skin aging. As an energy supplier, it also nourishes the intestinal mucosa.
In the human body, alpha-ketoglutarate (AKG) and glutamine are involved in energy metabolism in the mitochondria .
Did you know?
The amino acid taurine, which is often mixed as an ingredient in energy drinks, also has performance-enhancing effects in sports. However, there was a lot of attention due to another study. In 2023, researchers were able to prove through an animal experiment that taurine extended the lifespan of mice by more than 15%. If you want to know more about this exciting study or the molecule, feel free to read our Taurine article.
Benefits of supplementing with Glutamine
Glutamine is responsible for a variety of metabolic processes and the body's water balance. It is one of the amino acids with the highest plasma concentration. This is influenced by physical activities. After intense training, glutamine levels can be reduced by up to 30%, with the portion contained in the muscle being released first. This can lead to muscle breakdown. Additional supplementation offers clear benefits.
- Prevents the breakdown of muscle mass and promotes muscle growth
- Delays muscle fatigue
- Supports physical recovery
- Energy supplier for immune-competent cells
- Regulates the acid-base balance
- Tightens the skin
- Strengthens hair follicles
- Nourishes the stomach and intestinal mucosa
- Counteracts fat storage
Impact on Longevity
Glutamine is an important amino acid that plays a role in many bodily processes. It is known for its positive effects on the immune system, muscle metabolism, and recovery after training. These properties could indirectly affect longevity by helping to maintain a healthy body and prevent diseases.
Some studies have shown that glutamine can strengthen the immune system, which is particularly important as a strong immune system helps fend off diseases and thus increases life expectancy. Additionally, the amino acid can support gut health, which is also significant for overall health and well-being.
The ability of glutamine to shorten recovery time after training could also contribute to longevity. Regular and effective training is a key factor for good health and longevity, and glutamine could help achieve this goal.
