Glutamic acid — an amino acid that plays a key role in metabolism and the functioning of the central nervous system. It acts as an excitatory neurotransmitter, participates in protein synthesis and other amino acids, and supports energy metabolism in cells.
Although the body can synthesize glutamic acid, its dietary intake becomes especially important under high loads, stress, or illness.
Beneficial properties
- regulates the transmission of nerve impulses by activating NMDA receptors;
- participates in the synthesis of glutamine, glutathione, and other amino acids;
- supports cognitive functions, memory, and learning;
- contributes to the regulation of acid-base balance;
- involved in nitrogen metabolism and energy processes.
Daily requirement and sources
The average daily requirement for glutamic acid is 5–15 g. In athletes and during recovery from surgeries or illnesses, it can increase to 20–30 g per day.
Main sources of glutamic acid:
- meat: beef, pork, chicken;
- fish and seafood;
- eggs and dairy products;
- legumes: beans, soy, chickpeas;
- protein-rich foods: cottage cheese, cheese, protein mixtures.
Possible forms and their learnability
Nutrient forms are listed from best to worst:
Symptoms and consequences of deficiency
A deficiency in glutamic acid may manifest with the following symptoms:
- chronic fatigue and muscle weakness;
- memory impairment, decreased concentration, apathy;
- digestive disorders (bloating, discomfort);
- increased susceptibility to infections due to reduced immune activity;
- catabolism of muscle tissue and decreased endurance.
Possible risks of excess and their manifestations
Excessive intake of glutamic acid, especially in the form of supplements, can cause:
- excessive stimulation of the nervous system, agitation, anxiety;
- increased risk of seizures in sensitivity to glutamate;
- intolerance — headaches, weakness, drowsiness;
- digestive disorders — nausea, abdominal pain, diarrhea;
- risk of neurotoxicity with prolonged dose excess (especially in brain diseases).
High-protein diets and the use of sports supplements can lead to an excess of glutamic acid.
If supplements are necessary, it is recommended to follow the dosage and consult a specialist.