Is it true that an L-glutamine supplement helps with weight loss?

L-glutamine, sometimes called simply glutamine, is an amino acid that plays a key role in maintaining health. It is not among the 9 essential amino acids that must be obtained from food, but some experts believe that it could be added to the list of those chosen for its importance for the functioning of the immune system and metabolism.

Some authors also propose glutamine as a nutrient that promotes weight loss. It is true that there are studies in this regard. One of them, carried out at the University of Tehran and published in the journal Nutrients, shows that the intake of 30 g of powdered glutamine per day reduces body fat, especially belly fat, and reduces the risk of heart disease. The dose used is well above the daily needs.

Other investigations, carried out separately at the Brazilian University of Campinas and at the Sapienza University of Rome, confirm that glutamine is capable of reduce waist circumference in people who are overweight or obese. Both studies also used very high doses.

However, other scientific papers have not been able to corroborate the results, perhaps because smaller amounts were used.

How can glutamine promote weight loss?

Scientists who have investigated the properties of glutamine explain that it can act on body weight through several mechanisms:

Can modify the composition of the intestinal microbiota, the community of beneficial bacteria that inhabit the digestive system. As is known, the microbiota can influence the functioning of the metabolism and promotes weight loss or gain. Glutamine can reduce inflammation, which is linked to many chronic conditions, including obesity. increase insulin sensitivity in fatty tissue, which allows it to be transformed into energy.

How can you get more glutamine?

The body is capable of synthesizing glutamine from other amino acids provided by food. One of its main destinations is muscle tissue. It is also found in blood plasma, spinal cord, and cerebrospinal fluid.

One of its functions is “clean” from lactic acid and ammonia, a metabolic residue that can be toxic, both to the muscles and the brain. In fact, it is a popular supplement among athletes because it favors the repair of muscle tissue and allows you to train with more intensity (because it delays the appearance of stiffness).

Glutamine participates in the acid-base balance of the organism. It does so, for example, by favoring the elimination of acid in the kidneys. It is also involved in the production of new skin cells, hair and immune cells. It is also one of the precursor amino acids for glutathione, one of the most powerful endogenous antioxidants (produced by the body itself).

What foods is glutamine found in?

Glutamine is found naturally in a variety of foods, including tofu, legumes, nuts, spinach, eggs and, above all, dairy products.

It is also available in supplement form, including powders and capsules, which are considered safe when the dose does not exceed 14 g daily, although up to 30 g have been used in studies. The most frequently recommended doses range between 500 mg and 3 g daily, that are taken between meals.

Although it is a safe supplement, if you suffer from a disorder or take medication it is recommended consult with the doctor in case there are contraindications.

In any case, we cannot expect that a nutritional supplement, be it glutamine or any other, is going to be the only and quick solution to control weight. Obesity and overweight are complex problems that require comprehensive treatment that includes changes in diet, activity and rest routines, as well as stress control and emotional balance.

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