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Glutamine

Recommendation​

Recommended for use as a short term supplement to recover from injury or surgery as it is regarded as having positive effects while being safe in correct doses. See safety section to learn if it is safe for you. The recommended form is L-Glutamine powder. See usage section for dosing and plans.

About​

Glutamine is a conditionally essential amino acid. It's estimated that a normal diet contains 3-6g of glutamine per day with the simplest way to get it being animal products. It acts as a fuel source by producing nitrogen for immune cells such as white blood cells and some intestinal cells. If your body doesn't have enough glutamine it will begin to break down muscle to obtain it and can weaken the immune system. Events such as major injuries, burns, or surgeries can decrease the blood levels of glutamine.

Forms​

Like many other amino acids, Glutamine comes in both L and D varieties. L-Glutamine is used in the body while D-Glutamine seems to be somewhat unimportant (1)  (2). Therefore the recommended form is L-Glutamine.

Benefits​

Since low glutamine can cause muscle wasting, glutamine supplementation can prevent that; Although, most people get enough glutamine from their diets.

Glutamine plays a vital role in intestinal health. It fuels intestinal and immune cells and helps maintain the barrier in your intestines.

One study found that glutamine can reduce muscle soreness and fatigue as well as improve recovery after exercise.

Many studies have looked at its use as an immune booster, its effects on muscle mass and performance, and its use in the recovery of carbohydrate stores although all of the results are weak, refuted, or inconclusive (1)  (2) (3)  (4)  (5) (6)

Safety​

Glutamine is safe when taken by mouth up to 40g daily

Reported side effects are mild but include:

  • Dizziness
  • Heartburn
  • Stomach pain

Combinations​

Glutamine supplementation should be avoided in combination with lactulose, chemotherapy, and seizure preventers.

Usage​

By mouth, most usages suggest anywhere from 5-20g daily although these are for short term use for specific purposes such as recovery from burns. These doses have not been studied long term and therefore could potentially be unsafe.

Other Uses​

Glutamine is effective at treating sickle cell disease and has earned FDA approval under two brands. It is also used to help recover from burns, illness, and surgery as well as prevent weight loss in those with HIV/AIDS