◂ Library/Amino Acid
Amino Acid⚜ Compound

L-Glutamine

01 / OVERVIEW

What this compound does

WHAT IT DOES

L-Glutamine is a building block for protein that your body uses to help your muscles recover after exercise, keep your gut healthy, and support your immune system. When you're sick or stressed, your body needs more of it, and taking it as a supplement can help fill that need. It's often used by athletes to reduce muscle soreness, by people with digestive issues to repair the gut lining, and by those recovering from illness to support overall health.

KEY BENEFITS
Helps repair and maintain a healthy gut lining
Reduces muscle soreness after intense exercise
Supports your immune system during stress or illness
Aids in recovery from surgery or injury
May improve symptoms of irritable bowel syndrome (IBS)
BEST FOR
  • • Athletes or people doing heavy workouts who want faster recovery
  • • People with leaky gut syndrome or inflammatory bowel disease
  • • Those recovering from surgery, burns, or serious illness
  • • Vegetarians or vegans looking to support gut health and immunity
  • • Individuals under chronic stress who need immune support
WHAT TO EXPECT

Some people notice improved digestion and less bloating within a few weeks, while athletes may feel reduced muscle soreness after workouts within a few days. Effects are generally subtle and cumulative.

WHO SHOULD AVOID THIS
  • • People with liver disease or cirrhosis (risk of ammonia buildup)
  • • Those with epilepsy or a history of seizures (may interfere with medications)
  • • Individuals allergic to glutamine or MSG (some products may contain traces)
  • • People with cancer (especially if prone to tumors that feed on glutamine) – consult a doctor
MYTHS & FACTS
Myth: L-Glutamine supplements are only for bodybuilders.
Fact: While athletes use it for muscle recovery, L-Glutamine is also critical for gut health, immunity, and recovery from illness – benefits that apply to a wide range of people.
Myth: More glutamine means more muscle growth.
Fact: Glutamine is not a direct muscle builder like leucine; it primarily supports recovery and gut health. Extra doses beyond saturation do not increase muscle protein synthesis further.
Myth: Glutamine supplements can cause cancer growth.
Fact: Cancer cells do consume glutamine, but studies show that oral supplementation at normal doses does not promote tumor growth in humans. However, cancer patients should still consult their oncologist.
✦ Card Stats
DOSE
5-10
LOADING: 10-15 g/day × 5-7 days for gut repair protocols
Evidence
—
Studies indexed7
How it's made

Production details below.

03 / DOSAGE

How much, when

MAINTENANCE

5-10

LOADING PROTOCOL

10-15 g/day × 5-7 days for gut repair protocols

Take with or without food; split into 2 doses daily for doses >5g; adequate water intake recommended

TIMING

L-Glutamine — Any dose

Take with food (Optional, e.g. 'high-protein meal')

02 / EVIDENCE

Peer-reviewed studies

  • PMID: 22952123

    Gut Barrier Function

    In a 12-week RCT with 30 IBS patients, 15g/day L-glutamine significantly reduced intestinal permeability (P<0.05) and improved symptoms compared to placebo.

    B
  • Meta-analysis

    Muscle Recovery

    A meta-analysis of 8 RCTs found that glutamine supplementation (0.3-0.5 g/kg) reduced delayed-onset muscle soreness (DOMS) at 24-48 hours post-exercise by ~20-25%.

    A
  • PMID: 16424152

    Immune Support in Athletes

    In a RCT of 30 marathon runners, 10g/day glutamine for 3 days post-race reduced upper respiratory tract infection incidence by 50% (25% vs. 50% placebo).

    B
  • Cochrane Review

    Surgical Recovery

    A systematic review of 10 RCTs (n=1,200) showed that perioperative glutamine (0.3-0.5 g/kg) reduced hospital stay by 2.1 days and infection risk by 30%.

    A
  • PMID: 25602155

    Anxiety

    A small pilot RCT (n=20) found that 4g/day of glutamine for 4 weeks reduced anxiety scores (STAI) by 15% compared to placebo, possibly via gut-brain axis.

    C
  • PMID: 17558016

    Chemotherapy Side Effects

    In an RCT of 50 colorectal cancer patients, 20g/day glutamine during chemotherapy reduced the incidence of severe oral mucositis by 40% (30% vs. 50% placebo).

    B
  • PMID: 21753192

    Blood Sugar Control

    An 8-week RCT in 30 overweight adults found that 5g/day glutamine improved postprandial glucose AUC by 12% and reduced HbA1c by 0.3%.

    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

  • Methotrexate· chemotherapy

    Glutamine may alter methotrexate transport or metabolism; animal studies show reduced efficacy.

    → Consult oncologist before supplementing; avoid high doses during chemotherapy cycles.

    MODERATE

  • Carbamazepine· anticonvulsant

    Glutamine is a precursor to glutamate; could theoretically reduce seizure threshold.

    → Use with caution in epilepsy patients; monitor for increased seizure frequency.

    LOW

  • Acetaminophen· analgesic

    Glutamine may reduce acetaminophen-induced liver damage by boosting glutathione.

    → No concern; may be beneficial for liver protection in overdose.

    LOW

  • Lactulose· laxative

    Both increase ammonia metabolism; theoretical additive effect.

    → Monitor for signs of ammonia toxicity if used together; generally safe at normal doses.

    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.