TPM Tidbit: My Experiment with L-Glutamine
July 27, 2012 in Supplements, TPM Tidbits
A number of followers have pointed me toward L-glutamine supplementation as a way to reduce sugar cravings, which I experience when stressed or fatigues. As I started researching the merits of L-glutamine supplementation, I found evidence that it can also speed up healing the gut and reduce systemic inflammation, including inflammation in the brain. I have started to thoroughly research this topic for an upcoming post, as there seems to be some fairly well understood mechanisms for why a deficiency in glutamine may contribute to a leaky gut. I started supplementing with L-glutamine two weeks ago, taking 1-2g on an empty stomach between meals 2-3 times a day (I have to admit, I have not been that regular with when I take it because my life has been so hectic lately). I actually started with a lower dose, but increased to this level after reading the recommendations in Practical Paleo (how cool to read about the benefits of L-glutamine supplementation from such a reliable source just one week after I started! And as a quick aside, if you haven’t ordered this book yet, I highly recommend that you do!).
What have I noticed so far? My sleep has been fabulous. Even when my kids get me up at night, I seem to slip back into a deep sleep very easily. I have had far less muscle soreness after particularly challenging yoga classes. It does seem to help sugar cravings if I take a dose right when I’m starting to look around the house for something sweet to eat that won’t irritate my digestion too much (tough on the Autoimmune Protocol!). And, I have had higher carbohydrate meals in the last week (stress plus displacement from my home), which normally causes horrible bloating and constipation, and was absolutely fine afterward, no ill effects to my digestion whatsoever. Now, I have to admit that this experiment overlaps with my no coffee experiment. So, now I have to evaluate if any of the benefits I am seeing is actually due to my avoidance of coffee (and this is why I always advise changing one thing at a time!). My plan is to reintroduce coffee while keeping up with the L-glutamine supplements and see how I do (late next week some time I think).
Excellent!! I’ve been wondering if the L-glutamine I take is helping my gut heal. And how exactly? Thank you!
I’ll get into the details in my post, but basically the cells that line your gut use glutamine (bought with a sugar molecule) as a fuel. They are healthier cells when they have enough energy and can repair themselves faster.
I will have to check out that book. I read Julia Ross’ The Diet Cure a couple years ago. I have had great results taking L-Glutamine between meals and even when I’m legitimately hungry. There are some meals I take to work which seem as though they would not spike blood sugar and I would be satisfied, but I am looking for something sweet after lunch. It is usually a big salad with ample protein or a thermos of soup made from bone broth. Weird. I have heard about using it for exercise recovery but I’m not sure how much to take. The real challenge is remembering to take it and having it with me. I like to chew the capsule.
I have a friend who is sensitive to free glutamate, regardless whether it is MSG in a processed food or in homemade bone broth. I wonder how related this supplement is?
From what I’ve read, glutamine is converted into glutamate in many cell types in the body. I don’t know if that would cause an issue or not, since it’s a normal and essential process in those cells.
Very much looking forward to your post regarding brain inflammation. It is something I suffer from with my illness. I found sticking to grass fed/organic/pastured meats improves my cognitive symptoms.
I will be expanding on some of what I touched on in this post: http://www.thepaleomom.com/2012/02/how-mood-and-gut-health-are-linked.html
This comment has been removed by a blog administrator.
I totally didn’t mean to delete this awesome comment! Good think I had the text of it saved. This was the original comment:
“Sarah, I’ve been truly enjoying all of your leaky gut/autoimmune/eczema posts. You’ve done an amazing job filling a void in the online Paleo community, with these really well-researched, and very relevant posts. Your recent one about spices really hit home. I recently had a bad run-in with hidden spices in my food, and ended up running to the doctor for a steroid shot.
Thank you for this post on L-Glutamine. I just ran to the health food store for a bottle.
Please keep the information coming!
Faye”
I meant to hit the reply button and say “Wow! Thank you SO much! I really just write about what is interesting to me as I learn more and struggle with my own health. And while it’s always more work to address these topics that are less well-covered in existing books and blogs, it’s very rewarding too.”
Did you find that it made your constipation worse? I have issues very similar to yours with constipation, and I’ve never been able to stick with L-Glutamine because it seems to make that issue worse.
No, I didn’t get constipated at all with L-Glutamine (and I’ve been on the super watch for digestion slow downs with my avoidance of coffee). If anything, I seem more regular. Have you tried Licorice Root? or Ginger? Maybe take them concurrently?
I Love, love, love, L-glutamine! I got it initially to help with late night sugar/carb cravings and it has helped me so much more than I could have imagined. I feel so much more clear headed. I’m honestly never really hungry either. I get it in the powder form and mix it in a little water. Great stuff! Perfect complement to the paleo lifestyle!
Do you take l-glutamine right when you feel a sugar craving? I just started Paleo and taking l-glutamine. I have only taken it once and that was directly after a workout. Any suggestions on when and how often to take?
Thanks!!
1-3 times per day, 3-5g total per day, on an empty stomach. I actually find that a spoon of coconut oil works better for sugar cravings.
L Glutamine works wonders! Not only did it help me with my sugar cravings, but before I changed my eating habits, it helped soothe my digestive tract from my poor diet. Definitely helped boost my immune system as well.
What about the magnesium stearate and other added ingredients to the supplements? I’m finding I have trouble with many of the additives. Help please! Thank you.