Introduction

L-Glutamine is a conditionally essential amino acid and the most abundant amino acid in the human body. It plays a vital role in maintaining gut integrity, supporting immune cells, aiding muscle recovery, and preserving nitrogen balance—especially during stress, illness, or intense physical activity.

What Is L-Glutamine?

L-Glutamine is a non-essential amino acid under normal conditions but becomes essential during periods of physical stress.

• Type: Conditionally essential amino acid
• Main role: Gut lining fuel and immune support
• Storage: Muscles and bloodstream

How L-Glutamine Works in the Body

L-Glutamine serves as a primary fuel source for intestinal cells and immune cells.

• Supports integrity of the gut lining
• Fuel source for immune cells (lymphocytes, macrophages)
• Supports muscle recovery and nitrogen balance
• Helps regulate acid–base balance in kidneys

Sources of L-Glutamine

• Meat and poultry
• Fish
• Eggs
• Dairy products
• Legumes and beans
• Cabbage, spinach, and parsley

L-Glutamine Deficiency

L-Glutamine deficiency may occur during severe illness, trauma, surgery, infections, or overtraining.

Possible deficiency-related symptoms include:

• Digestive issues or leaky gut symptoms
• Frequent infections
• Slow muscle recovery
• Fatigue and weakness
• Loss of muscle mass

Dosage & How to Take L-Glutamine

• General support: 3–5 g/day
• Athletes: 5–10 g/day
• Gut or immune support: 5–15 g/day (divided doses)

L-Glutamine is best taken on an empty stomach or between meals.

Forms of L-Glutamine

• Free-form L-Glutamine powder
• Capsules or tablets
• Protein powders
• Glutamine peptides

Benefits & Uses

• Supports gut lining and intestinal health
• Enhances immune function
• Improves muscle recovery and reduces soreness
• Helps maintain muscle mass during stress
• Supports metabolic and nitrogen balance

Safety, Side Effects & Precautions

• Generally safe at recommended doses
• Very high doses may cause bloating or discomfort
• People with kidney or liver disease should consult a doctor
• Avoid excessive supplementation without guidance

Special Populations

• Athletes: Supports recovery and muscle preservation
• People with gut disorders: Supports intestinal healing
• Post-surgery patients: Supports recovery and immunity
• Individuals under chronic stress: Helps prevent depletion

Frequently Asked Questions

What does L-Glutamine do in the body?

L-Glutamine supports gut health, immune function, muscle recovery, and nitrogen balance.

Is L-Glutamine good for gut health?

Yes. It is a primary fuel source for intestinal cells and helps maintain gut lining integrity.

Can L-Glutamine be taken daily?

Yes. Daily supplementation is safe for healthy individuals.

Is L-Glutamine good for athletes?

Yes. It helps reduce muscle breakdown and improves recovery.

Best time to take L-Glutamine?

On an empty stomach or between meals; athletes often take it post-workout.