Add glutamine to your supplement routine for better gut health

Gut health is on the decline, with inflammation and digestive issues rising globally¹. 

While the prevalence is greatest in Westernised countries, more people are also suffering from digestive issues in newly industrialised countries like South Africa, where urbanisation and socioeconomic development are accelerating.

Lifestyle choices that directly influence gut health include the foods we eat, with diets consisting of highly processed foods, refined sugars, saturated fat, and minimal healthy fatty acids and antioxidants encouraging chronic inflammation that will affect the microbiome².

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Inflammatory response gone wrong

While some level of inflammation is a normal immune response, when the mechanisms that regulate inflammation in the gut malfunction, we may experience chronic, often systemic inflammation, which can impact your health and body.

In this regard, IBD is a broad term that indicates non-infectious chronic inflammation of the gastrointestinal tract that generally includes conditions like Crohn’s disease and ulcerative colitis.

Other conditions associated with chronic gut inflammation include irritable bowel syndrome (IBS) and leaky gut syndrome. While not a recognised medical condition, the term ‘leaky gut’ generally refers to increased intestinal permeability, which is common in established medical conditions like celiac disease and Crohn’s disease.

Although the cause of IBD is still not completely understood, it is suggested that IBD is a result of uncontrolled immune response to a trigger in genetically prone individuals³, with more than 200 genes associated with an increased risk for IBD⁴.

Symptoms typically include abdominal pain, bloating, cramps, constipation, digestive issues and diarrhoea. In severe cases, sufferers can experience rectal bleeding and even uncontrolled weight loss.

More worryingly, a CDC study⁵ that reviewed data from the National Health Interview Survey showed that adults with IBD are more likely to have other chronic conditions than those without the condition.

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Treating gut inflammation

The problem with gut inflammation is that we cannot see it, which makes it challenging to diagnose without blood tests and other diagnostic tools like urine and stool sample analysis.

Treatment is also multi-faceted, requiring potential diet, lifestyle and medical interventions, which are best prescribed and supervised by a qualified medical professional.

However, one substance may offer some assistance. L-glutamine is an amino acid naturally produced by the body and commonly found in various foods like meat, fish, eggs, and certain vegetables.

As the most abundant free amino acid in the human body, L-glutamine is a major substrate utilised by intestinal cells². While your body usually makes enough to meet its daily needs, certain conditions, including IBD², can deplete glutamine levels, which is where a supplement may offer benefits.

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The glutamine factor

Moreover, a small yet growing body of research suggests that L-glutamine supplements may help to repair the gut lining damaged in inflammatory gut conditions and may also help to reduce inflammation.

According to a study² published in the International Journal of Molecular Science, “glutamine promotes enterocyte proliferation, regulates tight junction proteins, suppresses pro-inflammatory signaling pathways, and protects cells against apoptosis and cellular stresses during normal and pathologic conditions.”

In terms of IBD, trials indicate that L-glutamine supplementation might reduce symptoms and improve the quality of life in people with related conditions.

For instance, a 2019 study⁷ published in Food Science and Human Wellness found that L-glutamine can “positively affect gut health by supporting the gut microbiome, gut mucosal wall integrity, and by modulating inflammatory responses.”

Some studies suggest that L-glutamine might also help alleviate IBS symptoms like bloating and diarrhoea by working to protect the mucous membrane in the digestive system, which blocks bacterial infiltration during digestion.

One small study⁷ conducted on 106 people with diarrhoea-predominant IBS in 2019 found that a 5-gram daily dose of L-glutamine improved symptoms (measured using the Irritable Bowel Syndrome Severity Scoring System) in 79.6% of those in the treatment group while compared to only 5.8% of those taking the placebo experienced any relief.

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Part of a comprehensive approach

While further research is needed to affirm the potential gut health benefits of glutamine, numerous studies show its potential to support gut barrier function in individuals with conditions like leaky gut syndrome, IBD and IBS.

It is important to note that individual responses to L-glutamine supplementation may vary, and it is recommended that you consult a qualified healthcare professional before starting any supplement plan aimed at improving your gut health.

Ultimately, the key to alleviating digestive issues requires a holistic approach that addresses the underlying causes of gut issues, supported by supplements like L-glutamine, digestive enzymes and probiotics for optimal results.

References:

1. Caviglia GP, Garrone A, Bertolino C, Vanni R, Bretto E, Poshnjari A, Tribocco E, Frara S, Armandi A, Astegiano M, Saracco GM, Bertolusso L, Ribaldone DG. Epidemiology of Inflammatory Bowel Diseases: A Population Study in a Healthcare District of North-West Italy. J Clin Med. 2023 Jan 13;12(2):641. doi: 10.3390/jcm12020641. PMID: 36675570; PMCID: PMC9860659.
2. Brett J. Deters, Mir Saleem, The role of glutamine in supporting gut health and neuropsychiatric factors, Food Science and Human Wellness, Volume 10, Issue 2, 2021, Pages 149-154, ISSN 2213-4530, https://doi.org/10.1016/j.fshw.2021.02.003.
3. Sairenji T, Collins KL, Evans DV. An Update on Inflammatory Bowel Disease. Prim Care. 2017 Dec;44(4):673-692. doi: 10.1016/j.pop.2017.07.010. Epub 2017 Oct 5. PMID: 29132528.
4. Borowitz SM. The epidemiology of inflammatory bowel disease: Clues to pathogenesis? Front Pediatr. 2023 Jan 17;10:1103713. doi: 10.3389/fped.2022.1103713. PMID: 36733765; PMCID: PMC9886670.
5. Xu F, Dahlhamer JM, Zammitti EP, et al. Health-risk Behaviors and Chronic Conditions Among Adults with Inflammatory Bowel Disease — United States, 2015 and 2016. MMWR Morb Mortal Wkly Rep.2018;67(6):190‒195.
6. Kim MH, Kim H. The Roles of Glutamine in the Intestine and Its Implication in Intestinal Diseases. Int J Mol Sci. 2017 May 12;18(5):1051. doi: 10.3390/ijms18051051. PMID: 28498331; PMCID: PMC5454963.
7. Zhou Q, Verne ML, Fields JZ, Lefante JJ, Basra S, Salameh H, Verne GN. Randomised placebo-controlled trial of dietary glutamine supplements for postinfectious irritable bowel syndrome. Gut. 2019 Jun;68(6):996-1002. doi: 10.1136/gutjnl-2017-315136. Epub 2018 Aug 14. PMID: 30108163; PMCID: PMC9549483.

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.

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