L-Glutamine
Also known as: Glutamine, L-Glutamic Acid Amide, Amino Acid, Glutaminase
L-Glutamine is a conditionally essential amino acid that becomes essential during illness, stress, or intense exercise. It is the most abundant free amino acid in the body and serves as a primary fuel source for immune cells and the intestinal lining. Glutamine supports muscle health, gut barrier function, and immune response.
Benefits
Supports intestinal barrier function and gut health (leaky gut repair). Improves muscle recovery after exercise and intense training. Critical for immune function and supports lymphocyte proliferation. Supports muscle mass preservation during illness. May reduce muscle soreness and improve athletic performance. Supports healthy cell division. May improve athletic endurance.
Recommended Dosage
No established RDA. Common supplement doses: 3–5 grams daily (30 minutes before or after exercise for athletic recovery). Some studies use up to 10 grams daily. Upper limit: 40 grams daily (based on safety studies). Take powder or capsule with water. May be taken with or without food.
Food Sources
Beef, chicken, pork, fish, eggs, dairy products (milk, yogurt, cheese), cabbage, spinach, parsley, bone broth, legumes, nuts, seeds.
Side Effects
Well-tolerated at recommended doses. High doses may cause: bloating, gas, constipation, diarrhea, nausea. Mild headache or dizziness reported. May cause stomach upset in sensitive individuals. Generally safe with minimal toxicity.
Interactions
May enhance effects of certain immunosuppressant medications. Interactions with standard medications unlikely. May be affected by antacids (reduced absorption). Works synergistically with leucine and other branched-chain amino acids.
Warnings
Those with severe liver disease should consult doctor before supplementing. May worsen symptoms in those with mania. Pregnant and breastfeeding women should use standard dietary sources. Individuals with bipolar disorder should use caution. Do not use as sole treatment for intestinal conditions.
Deficiency Symptoms
Poor muscle recovery after exercise. Weakened immune function and frequent infections. Intestinal permeability (leaky gut) and digestive problems. Muscle loss and weakness. Poor wound healing. Mood changes and depression.
Frequently Asked Questions
What are the benefits of L-Glutamine?▼
Supports intestinal barrier function and gut health (leaky gut repair). Improves muscle recovery after exercise and intense training. Critical for immune function and supports lymphocyte proliferation. Supports muscle mass preservation during illness. May reduce muscle soreness and improve athletic performance. Supports healthy cell division. May improve athletic endurance.
What is the recommended dosage for L-Glutamine?▼
No established RDA. Common supplement doses: 3–5 grams daily (30 minutes before or after exercise for athletic recovery). Some studies use up to 10 grams daily. Upper limit: 40 grams daily (based on safety studies). Take powder or capsule with water. May be taken with or without food.
What foods contain L-Glutamine?▼
Beef, chicken, pork, fish, eggs, dairy products (milk, yogurt, cheese), cabbage, spinach, parsley, bone broth, legumes, nuts, seeds.
What are the side effects of L-Glutamine?▼
Well-tolerated at recommended doses. High doses may cause: bloating, gas, constipation, diarrhea, nausea. Mild headache or dizziness reported. May cause stomach upset in sensitive individuals. Generally safe with minimal toxicity.
What are the symptoms of L-Glutamine deficiency?▼
Poor muscle recovery after exercise. Weakened immune function and frequent infections. Intestinal permeability (leaky gut) and digestive problems. Muscle loss and weakness. Poor wound healing. Mood changes and depression.
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Supplement Disclaimer
This supplement information is for educational purposes only and should not replace professional medical advice. Dietary supplements are not intended to diagnose, treat, cure, or prevent any disease. Always consult with a healthcare provider before starting any supplement, especially if you are pregnant, nursing, taking medications, or have a medical condition.