L-Glutamine for gut support
L-Glutamine has probably been recommended by your functional medicine provider if you have ever had any gut problems. It is considered a gut nutrient supreme by most.
Why?
L-glutamine is a preferred fuel for enterocytes (small intestine cells). In fact enterocytes use the 70% of all glutamine absorbed. Also, L-glutamine is a precursor for glutathione biosynthesis and therefore a central component of maintaining antioxidant status in the body.
L-glutamine help keep the junctions between intestinal epithelial cells tight so foreign proteins cannot enter bloodstream.
Studies have demonstrated that glutamine supplementation may decrease intestinal permeability and improve gastrointestinal function in conditions such as Crohn's disease, advanced esophageal cancer undergoing radiochemotherapy, and post-infectious irritable bowel syndrome Kim & Kim (2017)Achamrah et al., 2017; Zhou et al., 2018; White et al., 2005).
Furthermore, research has indicated that glutamine can enhance the expression of tight junction proteins, thereby contributing to the maintenance of intestinal barrier function and reduction of permeability (Li et al., 2004; Bertrand et al., 2015; Rao, 2012).
Additionally, glutamine has been shown to prevent the disruption of tight junctions and adherens junctions in the colonic mucosa, further supporting its role in preserving intestinal barrier integrity (Rao, 2012; Basuroy et al., 2005).
In humans, enteral glutamine has been shown to maintain villus height (Coƫffier et al., 2003).
Incorporating L-glutamine rich foods in the diet are one way to get the foods involved
L-glutamine rich foods include: Seafood, such as fish, mussels, shrimps, and crabs, are excellent sources of glutamine. Grass-fed Meat, Red Cabbage, Milk, Eggs , Yogurt. Ricotta Cheese, and Nuts are other good sources of L-glutamine.
What is the best value/serving for glutamine?
Beef: Beef is an excellent source of glutamine, but prices can vary based on cuts and quality. So, a 3-ounce serving might contain approximately 2.1-3 grams of glutamine.
Chicken: Chicken, especially chicken breast, is a good source of glutamine and tends to be reasonably priced. A typical serving of chicken breast, which is about 3 ounces (85 grams), you might expect to find approximately 1.8 to 2.4 grams of glutamine.
Cottage Cheese: Cottage cheese is a dairy product rich in glutamine and is often reasonably priced. typical serving size of cottage cheese, which is around 4 ounces (113 grams), might contain roughly 2.4 to 3.6 grams of glutamine
Cabbage: On average, a cup (about 89 grams) of raw chopped cabbage contains around 0.1-0.2 grams of glutamine.
Given that most protocols of intestinal permeability call for 2-20 grams per day of L-glutamine we can see how difficult it is to get L-glutamine in food.
I have found the best value for L-glutamine is by Vital Nutrients
2 rounded teaspoons have 9600mg of L-glutamine! This is way more then most people need and would cause one to burn through the 225 gram bottle in about 15 days. That would cost about $3 per day at that rate as the 225 gram powder goes for $42. There is a 450 gram bottle available for $ 75 retail.
Most people with IBS that is active and flaring would notice benefit from taking 2-5 grams per day in combination with other treatments.
Discuss L-glutamine as a treatment with your provider when flaring with IBS and IBD or other gut-barrier related conditions. If you come to me; I am sure we have probably discussed it but let me know if we havenāt!