L-Glutamine for Leaky Gut: Critical Reasons You Need to Take it
Are you constantly feeling anxious? Is your stomach bloated and gassy? Are you experiencing acid reflux or heartburn after eating certain foods? Leaky gut is a condition that can cause these symptoms. In this blog post, we will discuss leaky gut and how L-glutamine supplements may help to relieve these symptoms. There are many reasons you should take l-glutamine for leaky gut including better immunity, to support your mental health, and more, read on to learn all of the additional benefits.
L-Glutamine supplements are an amino acid that is used by the body in many ways including the healing of the lining of the intestine called the epithelium. This helps reduce inflammation caused by food sensitivities, diets high in sugar or processed carbohydrates, alcohol consumption, stress, and other lifestyle factors. When taken with meals it can also improve absorption of nutrients from food which helps to maintain healthy blood sugar levels already
L-glutamine is an amino acid that the body uses to form protein. It exists in our cells, muscles, bones, organs, and digestive systems. L-glutamine is also a precursor for glutamic acid which can break down into GABA or glutamate.
During intestinal permeability or ‘leaky gut’, the tight junctions between the cells of the intestinal wall open up allowing foreign particles through these junctions into the bloodstream instead of being digested by enzymes with other nutrients in food. Leaky gut can alter moods because when foreign particles pass through these junctions they trigger an immune response in your body releasing inflammatory chemicals in your bloodstream which have been associated with anxiety disorders.
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How does leaky gut affect the gut-brain axis?
When the tight junctions in the digestive system are weakened it allows undigested proteins, fat, toxins, pathogens through these junctions into your bloodstream. Your immune system begins to react to these foreign particles circulating throughout your body which causes inflammation.
How Leaky Gut Syndrome Affects Mental Health Disorder
Leaky gut syndrome has been found to be associated with mental health disorders such as autism spectrum disorder ( ASD ), major depressive disorder ( Type I & II ), bipolar depression, PTSD, panic disorder, OCD.
Symptoms of leaky gut include
- chronic fatigue
- pain
- bloating after meals
- headaches or migraines
- mood swings or irritability
- brain fog or difficulty concentrating / focusing
People who suffer from autism have severely impaired intestinal permeability. Patients with autism have been associated with many intestinal problems such as gut dysbiosis ( such as bacterial or yeast overgrowths ), parasites, and SIBO.
Maury Rubin, a well-known pediatric gastroenterologist, has found l-glutamine, fish oil supplements, probiotics, and dietary changes to be beneficial in healing the gut of autistic children.
Anxiety caused by a leaky gut may be triggered by a reaction to food sensitivities. The symptoms of which can mimic anxiety disorders such as panic attacks, generalized anxiety disorder, social anxiety disorder, obsessive-compulsive disorder ( OCD ), etc.
L-glutamine for leaky gut: Should you supplement?
The research suggests that l-glutamine supplementation is beneficial in treating symptoms of mental health disorders and digestive symptoms associated with leaky gut. It has been used as an aid to repair intestinal permeability and symptoms of leaky gut syndrome like:
- inflammation and bloating after eating
- intestinal discomfort and pain
- gas and bowel movement changes ( diarrhea or constipation )
- loss of appetite or body weight gain due to inflammation throughout the body causing loss of appetite
Most importantly it is vital that people suffering from leaky gut syndrome seek medical attention and begin supplementing their diet with l-glutamine. L-glutamine can help heal leaky gut by restoring these tight junctions in the digestive tract which improves symptoms of mental health disorders such as ASD, depression, anxiety disorders, bipolar depression, panic
By consuming natural supplements like l-glutamine for leaky gut helps you minimize the number of possible side effects you would have in comparison to prescription alternatives.
Does L-glutamine help heal leaky gut?
– L-glutamine is anti-inflammatory. It has been shown that people with IBS (irritable bowel syndrome) have impaired intestinal barrier function and increased inflammation, furthering the problems associated with leaky gut.
L-glutamine supplements are believed to help heal the walls of the intestines by repairing mucosal lining. Since l-glutamine can reduce inflammation it helps decrease permeability or ‘leaky gut.’
A study done in 2013 proved that glutamine supplementation improved both glucose metabolism and intestinal permeability (decreasing leaky gut) in rats who were fed a high-fat diet. Although this study was not completed on humans there is evidence that l-glutamine alone may repair leaky gut.
How much l-glutamine for leaky gut?
– The recommended daily intake of l-glutamine for adults is 19mg/kg of body weight.
In a study done over 8 weeks with 106 patients, taking 5g of glutamine per day improved their IBS symptoms in addition to their gut permeability. (Zhou, Q., Verne. et. al., 2019)
There are different studies showing the safe dosage rates that may vary depending on what you are trying to use it for. For example, some studies show that taking 15g glutamine causes no side effects while others have shown 20g glutamine was too much and did give negative side effects.
If you are looking to heal your digestion by taking l-glutamine for leaky gut, taking higher doses, and taking them consistently while eliminating foods you are intolerant to will work well together.
A study showed 1750mg doses three times per day were beneficial. It’s important to talk to your doctor before taking any supplements in case there is any concern for interaction.
However, you consume glutamine in protein-rich foods that you eat on a daily basis.
Is there a difference between glutamine and L-glutamine?
L-glutamine is the glutamine molecule with an additional hydrogen atom. L-glutamine has been studied for its effect on intestinal cell proliferation and it has been shown that l-glutamine stimulates growth in intestinal cells.
What does the L in L-glutamine stand for?
L-glutamine is the natural form of glutamine. An additional hydrogen atom has been added to make it L- instead of D-glutamine.
L-glutamine is a common dietary supplement and looks like a white powder. It has no taste or smell so it can easily be blended into liquids or food products. L-glutamine supplements are often combined with other health-promoting vitamins, minerals, nutrients, and amino acids used to support mental wellness.
When is the best time to take L-glutamine?
Some studies have shown it is best to take l-glutamine in the morning and at night before bed. This keeps a healthy level of glutamine in your bloodstream while you sleep.
Can you take L-glutamine everyday?
Yes, there are no known negative side effects of taking L-glutamine daily. You should talk to your doctor before taking L-glutamine supplements to determine the dosage rate that is best for you. Some studies have shown 500mg doses three times per day may be beneficial.
Is l-glutamine safe?
If you are suffering from a pre-existing health condition or are on prescription medications it is important to check with your doctor before beginning supplemental use of l-glutamine. There are many positive testimonials showing how l-glutamine has helped people suffering from irritable bowel syndrome (IBS), leaky gut syndrome, and inflammatory bowel diseases like Crohn’s disease.
How fast can you heal a leaky gut?
It can take up to 2-3 weeks for your intestinal permeability to start improving as your gut starts to heal. The longer you have been suffering from a leaky gut the longer it may take for your body to start repairing itself.
Can a gluten-free diet heal a leaky gut?
The simple answer is no. Gluten-free diets do not help with l -glutamine supplementation, they are two very different things and only a doctor will be able to diagnose whether you actually have leaky gut syndrome or not. It is important that if you have been diagnosed with leaky gut syndrome by a doctor that you follow their advice before making any dietary changes.
If you suspect that gluten could be causing inflammation in your body, check out my article Can Gluten Cause Migraines, to learn about gluten’s sneaky way of impacting the body that doctors won’t tell you about.
Can L-glutamine make you tired?
While many people have reported feeling tired or groggy after taking L-glutamine there are no studies showing this is a side effect. If you are feeling sleepy it may be because of low blood sugar. Taking smaller doses more frequently can help with this issue.
Conclusion:
L-Glutamine can help repair leaky gut as well as heal the intestines and improve mental health by reducing inflammation. High dosage rates of glutamine supplements have not proved to be harmful, but make sure you consult your doctor before taking high doses. There is a difference between glutamine and regular glutamine (l-glutamine), but they both work similarly and both are effective in healing the lining of the intestinal walls.
References:
Zhou, Q., Verne, M. L., Fields, J. Z., Lefante, J. J., Basra, S., Salameh, H., & Verne, G. N. (2019). Randomised placebo-controlled trial of dietary glutamine supplements for postinfectious irritable bowel syndrome. Gut, 68(6), 996–1002. https://doi.org/10.1136/gutjnl-2017-315136
Originally posted 2021-09-14 15:01:43.
Megan Santiago
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