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It is found in every cell of the body. Your body makes CoQ10, and your cells use it to produce energy your body needs for cell growth and maintenance. It also functions as an antioxidant, which protects the body from damage caused by harmful molecules. CoQ10 is naturally present in small amounts in a wide variety of foods, but levels are particularly high in organ meats such as heart, liver, and kidney, as well as beef, soy oil, sardines, mackerel, and peanuts.\n\nCoenzymes help enzymes work to help protect the heart and skeletal muscles.\n\nCoQ10 is also said to help heart failure, as well as boost energy, and speed recovery from exercise. Some people take it to help reduce the effects certain medicines can have on the heart, muscles and other organs.\n\nPeaceHealth Home\n\nPeaceHealth Business Navigation\nFor Patients and Visitors\nFor Providers\nCareers\nDonate\nAbout Us\nPeaceHealth Login Navigation\nMy PeaceHealth\nCare navigation\nFind a Doctor\nFind a Location\nCare & Services\nPay a Bill\nSearch\nGoGo\nHome\nOur Blog\n8 heart health supplements to take – and one to avoid\nCOVID-19 and Vaccine Information\nMasks are still required in healthcare settings per CDC and state health department guidelines.\n\nVaccine, testing, and visitor guidelines\n8 heart health supplements to take – and one to avoid\nJanuary 30, 2018 | Healthy You | Aging Well | Heart Health\n\nman studies supplement bottle label\nConfused or overwhelmed about supplements? Your doctor can help you find the right combination.\n\nOur modern world can bring overwhelming amounts of information aimed at helping us get healthier through supplements. Often, some people will see improvements, while others won’t. Here are some supplements that can help boost the effects of healthy diet and exercise for your precious heart, and one supplement to avoid.\n\nIn the United States, dietary supplements are substances you eat or drink. They can be vitamins, minerals, herbs or other plants, amino acids (the individual building blocks of protein), or parts of these substances. They can be in pill, capsule, tablet, or liquid form. They supplement (add to) the diet and should not be considered a substitute for food.\n\nClick the name of each supplement to see more information, including results from studies, showing uses and doses. You can share this information with your doctor to find the right supplements for you.\n\n1. Multivitamin & mineral\n\nVitamins and minerals taken in appropriate doses may aid in lowering heart disease risk. Whole foods should be the main source of nutrients, and research shows that many people fall short of recommended intakes.\n\nA supplement can't make up for unhealthy eating habits, but sometimes even people who have healthy eating habits find it hard to get all the fruits, vegetables, and other healthy foods they need. A supplement can help fill in the gaps.\n\nNumerous studies suggest positive association between taking vitamin and mineral supplements, and heart disease prevention. Vitamin and mineral supplements can be safe and inexepensive and may provide a health benefit.\n\n2. Coenzyme Q10 (Co Q10)                \n\nCoenzyme Q10 (CoQ10) is a substance similar to a vitamin. It is found in every cell of the body. Your body makes CoQ10, and your cells use it to produce energy your body needs for cell growth and maintenance. It also functions as an antioxidant, which protects the body from damage caused by harmful molecules. CoQ10 is naturally present in small amounts in a wide variety of foods, but levels are particularly high in organ meats such as heart, liver, and kidney, as well as beef, soy oil, sardines, mackerel, and peanuts.\n\nCoenzymes help enzymes work to help protect the heart and skeletal muscles.\n\nCoQ10 is also said to help heart failure, as well as boost energy, and speed recovery from exercise. Some people take it to help reduce the effects certain medicines can have on the heart, muscles and other organs.\n\n3. Fiber\n\nThe best way to get fiber is from food. However, if you don't include enough fiber-rich food in your diet and choose to use a fiber supplement, choose a product that has different types of fiber in it-both soluble and insoluble. When taking a fiber supplement, be sure to stay well hydrated.\n\nPsyllium fiber may help lower cholesterol when used together with a diet low in cholesterol and saturated fat.  \n\nIf you choose to take a fiber supplement, be sure you don't inadvertently purchase a laxative supplement instead. The labels on both types of supplements may say something like \"regulates bowel patterns.\"\n\nFiber seems to be most effective used in conjunction with diet and exercise for contributing to weight loss.\n\n\n4. Omega-3 fatty acids\n\nOmega-3 polyunsaturated fatty acids are found in oil from certain types of fish, vegetables, and other plant sources. These fatty acids are not made by the body and must be consumed in the diet or through supplements, often “fish oil.”\n\nOmega-3 polyunsaturated fatty acids work by lowering the body's production of triglycerides. High levels of triglycerides can lead to coronary artery disease, heart disease, and stroke. Omega-3 polyunsaturated fatty acids used together with diet and exercise help lower triglyceride levels in the blood.\n\nIn a double-blind study of patients with chronic heart failure, supplementation with fish oil resulted in a small but statistically significant decrease in the number of patients who died or were hospitalized for cardiovascular reasons. In another double-blind trial, supplementation improved heart function and decreased the number of hospitalizations in some patients. \n\n\n5. Magnesium\n\nLow magnesium levels can be a predictor of heart disease, research has revealed. Low magnesium has been linked with cardiovascular risk factors such as: high blood pressure, arterial plaque build-up, calcification of soft tissues, cholesterol and hardening of the arteries.\n\nMagnesium supplements come in various forms and mineral combinations, such as magnesium citrate , magnesium gluconate, magnesium hydroxide and the popular form of magnesium sulfate , also known as Epsom salt, used in baths and foot soaks for sore, tired muscles.\n\nPatients with kidney disease need to be cautious with magnesium, warns Sherri Rutherford, DO, PeaceHealth Southwest Washington integrative medicine, and talk with their doctor.  \n\n\n6. L-Carnitine\n\nL-carnitine is an amino acid needed to transport fats into the mitochondria (the place in the cell where fats are turned into energy). Adequate energy production is essential for normal heart function.\n\nSeveral studies using L-carnitine showed an improvement in heart function and a reduction in symptoms of angina.\n\nPeople with congestive heart failure have insufficient oxygenation of the heart, which can damage the heart muscle. Such damage may be reduced by taking L-carnitine supplements. \n\nTaking L-carnitine may also help reduce damage and complications following a heart attack.\n\n\n7. Green tea\n\nGreen tea has been enjoyed for centuries, and used as a likely effective aid in treating high cholesterol. Green tea has been shown to lower total cholesterol and LDL cholesterol levels according to several preliminary and controlled trials. Dr. Rutherford recommends three cups per day, rather than extract, since contamination can be a concern as a supplement.\n\n\n8. Garlic\n\nBesides making food taste good for many people, garlic taken orally as a supplement has been used as a possibly effective aid in treating high blood pressure and coronary artery disease.\n\nGarlic can affect blood-clotting and may increase your risk of bleeding. If you need surgery, dental work, or a medical procedure, stop taking garlic at least two weeks ahead of time.\n\n\nRegards, \n\nDr.Said Omar",
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      "body": "What Is Glutamine?\nGlutamine is an amino acid. Amino acids are molecules that play many roles in the body.\n\nTheir main purpose is to serve as building blocks for proteins.\n\nProteins are crucial to the organs. They also serve other functions, such as transporting substances in the blood and fighting off harmful viruses and bacteria (1).\n\nLike many other amino acids, it exists in two different forms: L-glutamine and D-glutamine.\n\nThey are almost identical but have a slightly different molecular arrangement (2Trusted Source).\n\nThe form found in foods and supplements is L-glutamine. Some supplements list it as L-glutamine, but others simply use the broader term glutamine.\n\nWhile L-glutamine is used to make proteins and perform other functions, D-glutamine appears to be relatively unimportant in living organisms (3Trusted Source, 4Trusted Source).\n\nL-glutamine can be produced naturally in your body. In fact, it is the most abundant amino acid in the blood and other body fluids (5Trusted Source, 6Trusted Source).\n\nHowever, there are times when the glutamine needs of your body are greater than its ability to produce it (7Trusted Source).\n\nTherefore, it’s considered a conditionally essential amino acid, meaning that it must be obtained from the diet under certain conditions, such as injury or illness (8).\n\nAlso, glutamine is an important molecule for the immune system and intestinal health (9Trusted Source).\n\n\nIt Is Found in Many Foods\nGlutamine is naturally found in a variety of foods. It has been estimated that a typical diet contains 3 to 6 grams per day, but this can vary based on your specific diet (10).\n\nThe largest amounts are found in animal products due to their high protein contents.\n\nHowever, some plant-based foods have a greater percentage of it in their protein.\n\nOne study used advanced lab techniques to determine how much L-glutamine is found in various foods (11Trusted Source).\n\nThe following are the percentages of protein made up of L-glutamine in each food:\n\nEggs: 4.4% (0.6 g per 100 g of eggs)\nBeef: 4.8% (1.2 g per 100 g of beef)\nSkim milk: 8.1% (0.3 g per 100 g of milk)\nTofu: 9.1% (0.6 g per 100 g of tofu)\nWhite rice: 11.1% (0.3 g per 100 g of rice)\nCorn: 16.2% (0.4 g per 100 g of corn)\nAlthough some plant sources, such as white rice and corn, have a large percent of protein made up of glutamine, they have fairly low protein contents overall (11Trusted Source, 12Trusted Source, 13Trusted Source).\n\nThus, meat and other animal products are the simplest ways to get high amounts of it.\n\nUnfortunately, the exact glutamine content of many specific foods has not been studied.\n\nHowever, because glutamine is a necessary part of proteins, virtually any food containing protein will contain some glutamine.\n\nFocusing on getting enough protein in your overall diet is an easy way to potentially increase the amount of glutamine you are consuming.\n\n\n\nSUBSCRIBE\n\nNUTRITION\nGlutamine: Benefits, Uses and Side Effects\nWritten by Grant Tinsley, Ph.D., CSCS,*D, CISSN on January 13, 2018\nGlutamine is an important amino acid with many functions in the body.\n\nIt is a building block of protein and critical part of the immune system.\n\nWhat’s more, glutamine has a special role in intestinal health.\n\nYour body naturally produces this amino acid, and it is also found in many foods. Yet, you may be unsure if you need extra glutamine from supplements for optimal health.\n\nThis article explains why glutamine is important and discusses the benefits and safety of glutamine supplements.\n\n\nWhat Is Glutamine?\nGlutamine is an amino acid. Amino acids are molecules that play many roles in the body.\n\nTheir main purpose is to serve as building blocks for proteins.\n\nProteins are crucial to the organs. They also serve other functions, such as transporting substances in the blood and fighting off harmful viruses and bacteria (1).\n\nLike many other amino acids, it exists in two different forms: L-glutamine and D-glutamine.\n\nThey are almost identical but have a slightly different molecular arrangement (2Trusted Source).\n\nThe form found in foods and supplements is L-glutamine. Some supplements list it as L-glutamine, but others simply use the broader term glutamine.\n\nWhile L-glutamine is used to make proteins and perform other functions, D-glutamine appears to be relatively unimportant in living organisms (3Trusted Source, 4Trusted Source).\n\nL-glutamine can be produced naturally in your body. In fact, it is the most abundant amino acid in the blood and other body fluids (5Trusted Source, 6Trusted Source).\n\nHowever, there are times when the glutamine needs of your body are greater than its ability to produce it (7Trusted Source).\n\nTherefore, it’s considered a conditionally essential amino acid, meaning that it must be obtained from the diet under certain conditions, such as injury or illness (8).\n\nAlso, glutamine is an important molecule for the immune system and intestinal health (9Trusted Source).\n\nSUMMARY\nGlutamine is an important amino acid. L-glutamine is the form found in foods, supplements and the human body. It is part of the proteins in your body and involved in immune function and intestinal health.\nIt Is Found in Many Foods\nGlutamine is naturally found in a variety of foods. It has been estimated that a typical diet contains 3 to 6 grams per day, but this can vary based on your specific diet (10).\n\nThe largest amounts are found in animal products due to their high protein contents.\n\nHowever, some plant-based foods have a greater percentage of it in their protein.\n\nOne study used advanced lab techniques to determine how much L-glutamine is found in various foods (11Trusted Source).\n\nThe following are the percentages of protein made up of L-glutamine in each food:\n\nEggs: 4.4% (0.6 g per 100 g of eggs)\nBeef: 4.8% (1.2 g per 100 g of beef)\nSkim milk: 8.1% (0.3 g per 100 g of milk)\nTofu: 9.1% (0.6 g per 100 g of tofu)\nWhite rice: 11.1% (0.3 g per 100 g of rice)\nCorn: 16.2% (0.4 g per 100 g of corn)\nAlthough some plant sources, such as white rice and corn, have a large percent of protein made up of glutamine, they have fairly low protein contents overall (11Trusted Source, 12Trusted Source, 13Trusted Source).\n\nThus, meat and other animal products are the simplest ways to get high amounts of it.\n\nUnfortunately, the exact glutamine content of many specific foods has not been studied.\n\nHowever, because glutamine is a necessary part of proteins, virtually any food containing protein will contain some glutamine.\n\nFocusing on getting enough protein in your overall diet is an easy way to potentially increase the amount of glutamine you are consuming.\n\nSUMMARY\nAlmost any food containing protein will contain some glutamine, but amounts vary. Animal foods are good sources due to their protein contents. Getting enough protein in your diet can ensure you are getting enough.\n\nIt Is Important for the Immune System\nOne of the most important functions of glutamine is its role in the immune system.\n\nIt is a critical fuel source for immune cells, including white blood cells and certain intestinal cells (14Trusted Source).\n\nHowever, its blood levels can decrease due to major injuries, burns or surgeries (15Trusted Source, 16Trusted Source).\n\nIf the body’s need for glutamine is greater than its ability to produce it, your body may break down protein stores, such as muscle, to release more of this amino acid (17, 18Trusted Source).\n\nAdditionally, the function of the immune system can be compromised when insufficient amounts of glutamine are available (17, 19Trusted Source).\n\nFor these reasons, high-protein diets, high-glutamine diets or glutamine supplements are often prescribed after major injuries like burns (17).\n\nStudies have also reported that glutamine supplements may improve health, decrease infections and lead to shorter hospital stays after surgery (20Trusted Source, 21Trusted Source).\n\nWhat’s more, they have been shown to improve survival and reduce medical costs in critically ill patients (22Trusted Source, 23Trusted Source).\n\nOther studies have shown that glutamine supplements may also improve immune function in animals infected with bacteria or viruses (19Trusted Source, 24Trusted Source).\n\nHowever, there is not strong support for benefits in healthy adults, and the needs of these individuals may be met through diet and the body’s natural production (25Trusted Source).\n\n\nIt Plays a Role in Intestinal Health\nGlutamine’s immune system benefits are related to its role in intestinal health.\n\nIn the human body, the intestines are considered the largest portion of the immune system.\n\nThis is because of the many intestinal cells with immune functions, as well as the trillions of bacteria that live in your intestines and impact your immune health (26Trusted Source).\n\nGlutamine is an important energy source for intestinal and immune cells (9Trusted Source, 14Trusted Source).\n\nIt also helps maintain the barrier between the inside of your intestines and the rest of your body, thereby protecting against a leaky gut (6Trusted Source, 27Trusted Source).\n\nThis prevents harmful bacteria or toxins from moving from your intestines into the rest of your body (28Trusted Source).\n\nAdditionally, it is important for the normal growth and maintenance of the cells in the intestine (6Trusted Source, 27Trusted Source).\n\nDue to the major role of the intestines in the immune system, glutamine may benefit your overall immune health by supporting the intestinal cells (19Trusted Source, 26Trusted Source).\n\n\n\nSUBSCRIBE\n\nNUTRITION\nGlutamine: Benefits, Uses and Side Effects\nWritten by Grant Tinsley, Ph.D., CSCS,*D, CISSN on January 13, 2018\nGlutamine is an important amino acid with many functions in the body.\n\nIt is a building block of protein and critical part of the immune system.\n\nWhat’s more, glutamine has a special role in intestinal health.\n\nYour body naturally produces this amino acid, and it is also found in many foods. Yet, you may be unsure if you need extra glutamine from supplements for optimal health.\n\nThis article explains why glutamine is important and discusses the benefits and safety of glutamine supplements.\n\n\nWhat Is Glutamine?\nGlutamine is an amino acid. Amino acids are molecules that play many roles in the body.\n\nTheir main purpose is to serve as building blocks for proteins.\n\nProteins are crucial to the organs. They also serve other functions, such as transporting substances in the blood and fighting off harmful viruses and bacteria (1).\n\nLike many other amino acids, it exists in two different forms: L-glutamine and D-glutamine.\n\nThey are almost identical but have a slightly different molecular arrangement (2Trusted Source).\n\nThe form found in foods and supplements is L-glutamine. Some supplements list it as L-glutamine, but others simply use the broader term glutamine.\n\nWhile L-glutamine is used to make proteins and perform other functions, D-glutamine appears to be relatively unimportant in living organisms (3Trusted Source, 4Trusted Source).\n\nL-glutamine can be produced naturally in your body. In fact, it is the most abundant amino acid in the blood and other body fluids (5Trusted Source, 6Trusted Source).\n\nHowever, there are times when the glutamine needs of your body are greater than its ability to produce it (7Trusted Source).\n\nTherefore, it’s considered a conditionally essential amino acid, meaning that it must be obtained from the diet under certain conditions, such as injury or illness (8).\n\nAlso, glutamine is an important molecule for the immune system and intestinal health (9Trusted Source).\n\nSUMMARY\nGlutamine is an important amino acid. L-glutamine is the form found in foods, supplements and the human body. It is part of the proteins in your body and involved in immune function and intestinal health.\nIt Is Found in Many Foods\nGlutamine is naturally found in a variety of foods. It has been estimated that a typical diet contains 3 to 6 grams per day, but this can vary based on your specific diet (10).\n\nThe largest amounts are found in animal products due to their high protein contents.\n\nHowever, some plant-based foods have a greater percentage of it in their protein.\n\nOne study used advanced lab techniques to determine how much L-glutamine is found in various foods (11Trusted Source).\n\nThe following are the percentages of protein made up of L-glutamine in each food:\n\nEggs: 4.4% (0.6 g per 100 g of eggs)\nBeef: 4.8% (1.2 g per 100 g of beef)\nSkim milk: 8.1% (0.3 g per 100 g of milk)\nTofu: 9.1% (0.6 g per 100 g of tofu)\nWhite rice: 11.1% (0.3 g per 100 g of rice)\nCorn: 16.2% (0.4 g per 100 g of corn)\nAlthough some plant sources, such as white rice and corn, have a large percent of protein made up of glutamine, they have fairly low protein contents overall (11Trusted Source, 12Trusted Source, 13Trusted Source).\n\nThus, meat and other animal products are the simplest ways to get high amounts of it.\n\nUnfortunately, the exact glutamine content of many specific foods has not been studied.\n\nHowever, because glutamine is a necessary part of proteins, virtually any food containing protein will contain some glutamine.\n\nFocusing on getting enough protein in your overall diet is an easy way to potentially increase the amount of glutamine you are consuming.\n\nSUMMARY\nAlmost any food containing protein will contain some glutamine, but amounts vary. Animal foods are good sources due to their protein contents. Getting enough protein in your diet can ensure you are getting enough.\n\nIt Is Important for the Immune System\nOne of the most important functions of glutamine is its role in the immune system.\n\nIt is a critical fuel source for immune cells, including white blood cells and certain intestinal cells (14Trusted Source).\n\nHowever, its blood levels can decrease due to major injuries, burns or surgeries (15Trusted Source, 16Trusted Source).\n\nIf the body’s need for glutamine is greater than its ability to produce it, your body may break down protein stores, such as muscle, to release more of this amino acid (17, 18Trusted Source).\n\nAdditionally, the function of the immune system can be compromised when insufficient amounts of glutamine are available (17, 19Trusted Source).\n\nFor these reasons, high-protein diets, high-glutamine diets or glutamine supplements are often prescribed after major injuries like burns (17).\n\nStudies have also reported that glutamine supplements may improve health, decrease infections and lead to shorter hospital stays after surgery (20Trusted Source, 21Trusted Source).\n\nWhat’s more, they have been shown to improve survival and reduce medical costs in critically ill patients (22Trusted Source, 23Trusted Source).\n\nOther studies have shown that glutamine supplements may also improve immune function in animals infected with bacteria or viruses (19Trusted Source, 24Trusted Source).\n\nHowever, there is not strong support for benefits in healthy adults, and the needs of these individuals may be met through diet and the body’s natural production (25Trusted Source).\n\nSUMMARY\nGlutamine plays an important role in immune function. However, during illness or injury, the body may not be able to produce enough of it. Glutamine supplements may help improve immune function and preserve protein stores in the body.\n\nIt Plays a Role in Intestinal Health\nGlutamine’s immune system benefits are related to its role in intestinal health.\n\nIn the human body, the intestines are considered the largest portion of the immune system.\n\nThis is because of the many intestinal cells with immune functions, as well as the trillions of bacteria that live in your intestines and impact your immune health (26Trusted Source).\n\nGlutamine is an important energy source for intestinal and immune cells (9Trusted Source, 14Trusted Source).\n\nIt also helps maintain the barrier between the inside of your intestines and the rest of your body, thereby protecting against a leaky gut (6Trusted Source, 27Trusted Source).\n\nThis prevents harmful bacteria or toxins from moving from your intestines into the rest of your body (28Trusted Source).\n\nAdditionally, it is important for the normal growth and maintenance of the cells in the intestine (6Trusted Source, 27Trusted Source).\n\nDue to the major role of the intestines in the immune system, glutamine may benefit your overall immune health by supporting the intestinal cells (19Trusted Source, 26Trusted Source).\n\nSUMMARY\nYour intestines are a major part of your immune system. Glutamine is an energy source for intestinal and immune cells. It also helps maintain the barrier between the intestines and the rest of your body and aids with proper growth of intestinal cells.\nEffects on Muscle Gain and Exercise Performance\nDue to its role as a building block of protein, some researchers have tested whether taking glutamine as a supplement improves muscle gain or exercise performance.\n\nIn one study, 31 people took either glutamine or a placebo during six weeks of weight training (29Trusted Source).\n\nBy the end of the study, both groups showed improved muscle mass and strength. However, there were no differences between the two groups.\n\nAdditional studies have also shown that it has no effects on muscle mass or performance (30Trusted Source, 31Trusted Source).\n\nHowever, some research has reported that glutamine supplements may decrease muscle soreness and improve recovery after intense exercise (32Trusted Source).\n\nIn fact, one study found that glutamine or glutamine plus carbohydrates can help reduce a blood marker of fatigue during two hours of running (33Trusted Source).\n\nIt has also been used to try to boost the immune function of athletes, but results vary (34Trusted Source, 35Trusted Source, 36Trusted Source).\n\nOther research has found that it did not improve the recovery of carbohydrate stores (glycogen) in muscle when added to carbohydrates and certain amino acids (37Trusted Source).\n\nIn the end, there is no evidence that these supplements provide benefits for muscle gain or strength. There is some limited support for other effects, but more research is needed.\n\nIt’s also important to note that many athletes have high protein intakes in their regular diets, meaning they may be consuming large amounts of glutamine even without supplements (38Trusted Source).\n\nDosage, Safety and Side Effects\nSince glutamine is an amino acid that is naturally produced in the body and found in many foods, there is no concern that it’s harmful in normal quantities.\n\nIt has been estimated that a typical diet may contain 3 to 6 grams per day, although this amount could vary based on the types and quantities of foods consumed (10).\n\nStudies on glutamine supplements have used a wide variety of doses, ranging from around 5 grams per day up to high doses of approximately 45 grams per day for six weeks (29Trusted Source).\n\nAlthough no negative side effects were reported with this high dosage, blood safety markers were not specifically examined.\n\nOther studies have reported minimal safety concerns regarding short-term supplementation of up to 14 grams per day (39Trusted Source).\n\nOverall, it is believed that the short-term use of supplements is likely safe. However, some scientists have raised concerns about their sustained use (25Trusted Source).\n\nAdding glutamine to a regular diet may cause a variety of changes in the way the body absorbs and processes amino acids. Yet, the long-term effects of these changes are unknown (25Trusted Source).\n\nTherefore, more information is needed concerning long-term supplementation, particularly when high doses are used.\n\nIt is possible that glutamine supplements may not have the same effects if you eat an animal-based, high-protein diet, compared to a plant-based, lower-protein diet.\n\nIf you follow a plant-based diet with low glutamine content, you may be able to consume supplements while still receiving a normal daily amount of it overall.\n\nIf you decide to take a glutamine supplement, it is probably best to start with a conservative dose of around 5 grams per day.\n\nThe Bottom Line\nGlutamine is an amino acid that exists in two forms: L-glutamine and D-glutamine.\n\nL-glutamine is the important form, which is produced naturally in the body and found in many foods. 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