Amino acid supplementation

Amino acid supplementation is a topic that has been discussed on the Huberman Lab. Here are some key points mentioned by Andrew Huberman and guests:

Glutamine

• It's suggested that glutamine can reduce sugar cravings. Since there are glutamine-sensing neurons in the gut, ingesting it can signal satiety to the brain and offset cravings for sugar 1.
• Glutamine may bolster the immune system and can be taken in dosages ranging from 1 to 10 grams per day 2.
• It's also been mentioned as helpful for muscle recovery and might be useful for offsetting leaky gut, though the evidence is more anecdotal 3.
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    1

    Reducing Sugar Cravings

    01:30:13
    
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    2

    Enhancing Brain Function

    00:41:18
    
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    3

    Glutamine Insights

    02:31:24
    
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    4

    Glutamine's Benefits

    00:39:04
    
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    5

    Growth Hormone Insights

    01:14:09
    
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    6

    Muscle Nutrition Insights

    01:51:59
    
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    7

    Boosting Focus

    01:29:09
    
• Glutamine can potentially reduce hunger by triggering the release of cholecystokinin (CCK), which reduces the activity of neurons that promote feeding 4.

Arginine and Ornithine

• Supplements like arginine and ornithine can substantially increase growth hormone levels, especially when taken with low blood glucose 5.

Other Amino Acids

• To support muscle growth and repair, the essential amino acid leucine is mentioned, with a suggested intake of 700 to 3000 milligrams with each meal 6.
• For cognitive function, choline is recommended, acting as an amino acid precursor to acetylcholine, which can improve concentration and focus. Alpha-GPC is cited as an effective supplement to enhance acetylcholine transmission 7.

General Notes and Precautions

When considering amino acid supplementation:

• It's usually recommended to obtain essential amino acids from whole foods first, with supplements as an additional or alternative source if necessary.
• Caution should be taken, especially if there's a pre-existing condition such as cancer since some amino acids might be contraindicated in those cases.
• As with any supplementation, it's advisable to consult with a healthcare provider before starting a new regimen to ensure it's safe and suitable for one's individual health condition.

The discussions on the Huberman Lab highlight both the benefits and the prudent use of amino acid supplementation in various contexts, always emphasizing a science-based approach and personal health considerations.