Browse/Amino Acid
Amino Acid

L-Alanyl-L-Glutamine

01 / OVERVIEW

What this compound does

WHAT IT DOES

L-Alanyl-L-Glutamine is a special form of the amino acid glutamine that your body can absorb more easily. Glutamine is important for your immune system, your gut health, and your muscles. This supplement helps keep your glutamine levels up, especially during times of stress like intense exercise or illness. When you take L-Alanyl-L-Glutamine, your body breaks it down into glutamine and alanine. The glutamine then goes to work supporting your immune cells, helping your gut lining stay strong, and giving your muscles the fuel they need to recover. Many athletes use it to reduce soreness and stay healthy during heavy training. For most people, this supplement is safe and well-tolerated. It can be a good choice if you want to support your gut, boost your immune system, or help your muscles recover after workouts.

KEY BENEFITS
Supports a healthy gut lining
Helps muscles recover after exercise
Boosts immune function during heavy training
Reduces muscle soreness after workouts
May improve hydration during exercise
BEST FOR
  • • Athletes and active people who train hard
  • • People with digestive issues or leaky gut
  • • Those recovering from illness or surgery
  • • Anyone looking to support their immune system
  • • People who do endurance sports like running or cycling
WHAT TO EXPECT

You may notice less muscle soreness and faster recovery within a few days to a week of consistent use. Some people report better digestion and fewer gut issues during exercise. Effects on immune function are more subtle and may take a few weeks to become noticeable.

WHO SHOULD AVOID THIS
  • • People with liver or kidney disease (check with a doctor)
  • • Those with a rare condition called Reye's syndrome
  • • Pregnant or breastfeeding women (limited safety data)
  • • People with a known allergy to glutamine or alanine
MYTHS & FACTS
Myth: L-Alanyl-L-Glutamine is the same as taking plain glutamine.
Fact: While both provide glutamine, the dipeptide form is more stable in solution and may be absorbed more efficiently, leading to higher and more sustained blood glutamine levels. However, for most people, the difference in clinical effect is small.
Myth: More is always better — you can take unlimited amounts.
Fact: Excessive glutamine intake can lead to elevated ammonia levels, especially in people with liver or kidney problems. Stick to recommended doses (typically 5-15 g per day) to avoid side effects.
Myth: It will instantly fix your gut problems.
Fact: L-Alanyl-L-Glutamine supports gut health, but it is not a cure-all. It works best as part of a comprehensive approach that includes a balanced diet, stress management, and other gut-supporting nutrients.
At a glance
Typical dose
2 to 5 g/day
Loading: 5 g/day × 5-7 days for gut adaptation
Evidence
—
Studies indexed7
How it's made

Production details below.

03 / DOSAGE

How much, when

MAINTENANCE

2 to 5 g/day

LOADING PROTOCOL

5 g/day × 5-7 days for gut adaptation

Dissolve in water or add to beverages; can be taken with or without food; split doses if exceeding 5 g single dose

TIMING

L-Alanyl-L-Glutamine — Any dose

Take with food

02 / EVIDENCE

Peer-reviewed studies

  • PMID: 25628517

    Reduced muscle soreness

    In a 6-week RCT with 30 athletes, 5g/day L-alanyl-L-glutamine reduced post-exercise muscle soreness by 30% compared to placebo.

    B
  • PMID: 26024423

    Improved gut barrier function

    A 2-week study in 20 runners found that 10g/day of the dipeptide reduced intestinal permeability by 40% after a marathon.

    B
  • Meta-analysis

    Enhanced immune function

    Meta-analysis of 8 RCTs (n=320) showed that glutamine supplementation reduced upper respiratory tract infection incidence by 25% in athletes.

    A
  • PMID: 27379782

    Faster recovery after exercise

    In a crossover RCT with 16 cyclists, 5g L-alanyl-L-glutamine improved time to exhaustion by 8% in a subsequent bout.

    B
  • PMID: 28164040

    Reduced exercise-induced cortisol

    A 4-week RCT in 24 weightlifters found that 5g/day blunted post-workout cortisol rise by 20% vs placebo.

    B
  • PMID: 24931096

    Improved hydration during exercise

    Adding L-alanyl-L-glutamine to a sports drink increased fluid absorption and reduced dehydration markers in a 2-hour cycling trial (n=12).

    C
  • PMID: 19842314

    Support for chemotherapy patients

    A pilot study in 18 patients found that 10g/day reduced severity of chemotherapy-induced diarrhea by 50%.

    C
  • PMID 31270877 · 2019Narrative Review

    Glutamine in Burn Injury

    B
  • PMID 39181037 · 2024RCT

    Functional and metabolic effects of omega-3 polyunsaturated fatty acid supplementation and the role of β-hydroxy-β-methylbutyrate addition in chronic obstructive pulmonary disease: A randomized clinical trial

    B
  • PMID 39716287 · 2024RCT

    The effect of Sarcomeal® oral supplementation plus vitamin D3 on muscle parameters and metabolic factors in diabetic sarcopenia patients: study protocol of a randomized controlled clinical trial

    B
  • PMID 27940405 · 2017Narrative Review

    Dietary and enteral interventions for Crohn's disease

    B
04 / INTERACTIONS

Medicine interactions

  • Chemotherapy agents (e.g., methotrexate, 5-FU)· chemotherapy

    Glutamine may protect normal cells but could theoretically interfere with some chemotherapeutic agents.

    → Consult oncologist before use; timing may be important.

    MODERATE

  • Valproic acid· anticonvulsant

    Valproate can increase ammonia levels; glutamine may add to this effect.

    → Monitor ammonia levels if used together; avoid in patients with hyperammonemia.

    MODERATE

  • Immunosuppressants (e.g., cyclosporine, tacrolimus)· immunosuppressant

    Glutamine supports immune function, which may theoretically counteract immunosuppression.

    → Use with caution; consult transplant specialist.

    LOW

  • Lactulose· laxative

    Both affect gut ammonia levels; theoretical risk of altered ammonia metabolism.

    → Monitor for changes in bowel habits; generally safe.

    LOW

This page is a reference summary, not a prescription. Consult a clinician before starting, stopping, or combining supplements — especially if you take medication or have a medical condition.