L-Glutamine: Health Benefits, Dosage, Side Effects & Supplements


L-Glutamine is the most common amino acid in the body and is manufactured by the human body. It helps maintain muscle, ligaments, cartilage and skin.

Studies have shown L-Glutamine can help fight oxidative stress and chronic fatigue by modulating inflammation, cortisol levels and insulin resistance.

Glutamine is an amino acid, one of the building blocks of protein. It is synthesized in the body from the essential amino acid lysine and ammonia and can be found in a wide array of foods. Glutamine has been shown to be helpful for many different health conditions. It may help with chronic fatigue syndrome, depression, and various digestive conditions.

There are many benefits to glutamine and this article aims to show you some of the most important ones. It also discusses how safe glutamine supplements can be in certain circumstances.

Glutamine is an important amino acid required to serve many critical roles in the body. This conditionally essential amino acid, being the most abundant, is found in the liver, skeletal muscles, plasma, lungs, intestines and brain.  

The body can produce glutamine. Its concentration and availability depend on the balance between its synthesis, release and uptake by organs and tissues in the whole body. Glutamine requirement increases in our body under conditions like intense physical activities, surgery, or infections. Under such cases, it becomes essential to supply glutamine externally to meet the demands. 

The low glutamine concentration affects the whole body because many metabolic pathways and mechanisms dependent on glutamine availability are affected, resulting in low immunity levels.

Glutamine exists in two forms: L-Glutamine present in food sources and dietary supplements and D-Glutamine, which is biologically unavailable. Eggs, meat, dairy products and tofu are some glutamine-rich foods. Glutamine supplements are available in powder and capsules form that is pretty popular among bodybuilders and fitness lovers.

As mentioned above, glutamine is involved in many bodily processes, and the next section will discuss why you should not underestimate glutamine. 

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L-Glutamine: Health Benefits, Dosage, Side Effects & Supplements 8

Why do we need glutamine?

Let us have a detailed overview of glutamine benefits and uses.

  1. Strengthen immune health: Studies indicate that glutamine is an essential modulator of our immune cells – macrophages and lymphocytes. During infections, the utilization of glutamine by the immune cells rises; hence the external supply of glutamine becomes imperative to maintain the total plasma glutamine concentration. Low levels may increase the risk of subsequent infections. In addition, glutamine has been shown to suppress the levels of certain inflammatory compounds. Therefore, make sure that you don’t have glutamine deficiency if you want your immune system to run strongly.
  2. Amplify athletic performance: If you are into intense workouts or any endurance sport, glutamine supplementation might benefit you. Athletes prefer taking glutamine because of its potential to boost the recovery process. This amino acid has been shown to ease muscle soreness and speed up recovery. A study published in the Journal of Human Sport and Exercise observed that glutamine supplementation improved male athletes’ exercise performance during an eight-week resistance training program. Another study published under the British Journal of Sports Medicine noticed that L-glutamine supplementation weakens DOMS effects when ingested for four weeks.  
  3. Promote muscle growth: Glutamine assists in the transportation of nitrogen in the body required for new muscle synthesis and maintaining a positive nitrogen balance. Also, glutamine supports the secretion of the Human Growth Hormone (HGH), leading to lean muscle mass gain and fat loss.  
  4. Healthy gut: Lack of glutamine can affect intestinal health significantly. People suffering from severe gut issues like leaky gut or Inflammatory Bowel Syndrome (IBS) can go for L-glutamine supplements to improve the symptoms and gut functioning. Glutamine serves as fuel for synthesizing the gut lining that acts as a protective barrier between the small intestine and external blood and prevents the entry of harmful toxins and pathogens. Go for Nutrabay Pure L-Glutamine, the best glutamine supplement for leaky gut. 
  5. Support Rehydration: Muscle cramp is a common issue faced during intense workouts due to sweating and sodium excretion. Some studies also indicate that glutamine might help prevent sodium loss, dehydration and muscle cramps when consumed during a workout or post-workout in the presence of glucose. 

When to take glutamine?

Glutamine supplements are widely available in powder, tablets or capsules. Beginners can take 5 grams of L-glutamine tablets or powder before or after the workout. However, pro athletes can also go up to 30 grams of glutamine per day, divided into three dosages. Ten grams each before, during and after the workout. 

Pregnant or lactating women or people with existing medical conditions must take medical advice before starting the glutamine supplement.  

Are there any side effects of taking glutamine?

Long-term oral glutamine supplementation is associated with no adverse effects and is absolutely safe. Numerous studies have been administered to assess the same, and an intake of approximately forty-five grams for six weeks reported no glutamine side effects. 

What are some best glutamine supplements?

While opting for an oral glutamine supplement, make sure that you go for the L-glutamine form. Here are some of the best glutamine supplements to consider.

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Nutrabay Pure L-Glutamine: It is the best L-glutamine oral powder as it contains pure glutamine powder from a vegetarian source without any added artificial additives. The unflavoured form provides the flexibility to add it in water, juice or your favourite protein shake. Nutrabay Pure L-Glutamine is the perfect option if you need a high-quality supplement in an affordable range.

MuscleBlaze Micronized Glutamine

MuscleBlaze L-Glutamine: It provides pure and unadulterated micronized glutamine with a faster absorption rate to speed up recovery and reduce catabolic state. The supplement is available in flavoured and unflavoured forms and free from harmful substances.

MuscleTech Platinum 100% Glutamine

MuscleTech Glutamine: MuscleTech Platinum 100% Glutamine contains a 5 g dose of glutamine to rapidly replenish the glutamine used during training. It is tasteless, mixes instantly with any of your drinks and is a non-stimulant formula to use any time.

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GNC Glutamine: It is an excellent choice for fitness enthusiasts willing to maintain muscle glutamine levels. GNC Pro Performance L-Glutamine 5000mg is a gluten-free dietary supplement featuring micronized glutamine for muscle growth and fuel immune cells.

Bigmuscles Nutrition Glutamine

BigMuscles Glutamine: Looking for pharm grade glutamine for muscle growth and tissue repair, go for BigMuscles Nutrition Glutamine. Every serving provides you with 5 g of L-Glutamine to help gain lean muscle by keeping the cells hydrated during intense workouts and eliminating the risk of dehydration causing fatigue.

When should I take l-glutamine?

You can take l-glutamine any time of the day. If using it to improve workouts and reduce the onset of fatigue, try using it 30 minutes prior to your workout, during your workout, and/or immediately following a strenuous workout.

Can I get enough l-glutamine from food?

Yes, you can get plenty of l-glutamine from your diet. Because l-glutamine is an amino acid, choosing high protein foods will help ensure you’re getting more than your fair share.

How long does it take glutamine to heal gut?

In fact, studies in both adults and children have demonstrated that supplementing with L-glutamine was able to help to tighten the gut lining in as little as 10 DAYS – a super important improvement for those of you experiencing leaky gut.01

Can I take L-glutamine and probiotics at the same time?

To achieve synergistic benefits in the treatment of intestinal injury following severe burns, glutamine and probiotics can be used together.

What happens if you take L-glutamine after eating?

Glutamine taken with food is more likely to join with other amino acids in the formation of muscle protein. If instead your purpose for taking glutamine is to increase the production of GABA, for its calming effects, you can use a lot less (1 to 4 grams per day), if you take it apart from food

Does L-glutamine help heal gut lining?

Your intestinal lining actually uses L-glutamine as fuel to create a strong surface for digestion and absorption. Supplementing with L-glutamine is the most effective treatment to heal the gut lining for those suffering from leaky gut, malabsorption, or inflammatory bowel disease (IBS, Crohn’s, Ulcerative colitis).

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