Glutamine is no newcomer to the supplement game—and while it’s long been a staple of athletes and gym rats, it’s garnering more attention for the non-fitness benefits it offers (and there are many) recently. Whether you’re trying to recover ASAP for your next training session, support your immunity, pack on muscle, or strengthen your gut, there are plenty of reasons to love on glutamine. Here’s a breakdown of its far-reaching perks, plus pro tips for adding it to your wellness routine.
- ABOUT OUR EXPERTS: Gowri Reddy Rocco, M.D., is a physician double-board certified in family medicine and regenerative, anti-aging, and functional medicine. Alex Larson, R.D., is a registered dietitian and founder of Alex Larson Nutrition. Michelle Routhenstein, M.S., R.D., C.D.E., C.D.N., is a registered dietitian and founder of Entirely Nourished. Nicole Ibarra, R.D., L.D., is a registered dietitian.
What Is Glutamine?
Glutamine is an amino acid needed to make protein in the body that’s primarily found in the brain, liver, stomach, and skeletal muscle, according to Gowri Reddy Rocco, M.D., a physician double-board certified family medicine and regenerative, anti-aging, and functional medicine. It’s the third most abundant amino acid in the blood and brain, and is involved in countless metabolic processes like protein synthesis, immune function, and cellular metabolism, says Rocco.
Like many other amino acids, glutamine exists in two different forms: l-glutamine and d-glutamine. The two are almost identical aside from slight molecular differences, but l-glutamine is the form found in foods and supplements, according to Alex Larson, R.D., a registered dietitian and founder of Alex Larson Nutrition. On your plate, you’ll find l-glutamine in meat, dairy, nuts, grains, and tofu. And while you might see supplements labeled as “glutamine” or “l-glutamine,” any supplemental form of this amino acid is technically l-glutamine. That said, in addition to getting this amino from external sources, the body also produces its own stash.
How Glutamine Can Support Your Health And Fitness
Glutamine has some pretty great benefits that make it a powerful supplement for anyone leveling up their health and fitness. Here’s how it can support your body.
1. Boosts Muscle Recovery
Although glutamine has not been shown to directly improve athletic performance, it can help reduce muscle soreness and support recovery after an intense workout, according to Michelle Routhenstein, M.S., R.D., C.D.E., C.D.N., a registered dietitian and founder of Entirely Nourished. Thanks to its role in muscle protein synthesis, the process of producing new muscle proteins, glutamine supplementation may help reduce post-workout fatigue and minimize muscle damage, two factors that influence recovery, says Routhenstein. As such, it’s known as an anti-catabolic recovery agent, meaning it can protect your muscle mass and avoid muscle breakdown.
2. Supports Immune Health
Glutamine is a major power source for your body’s immune system since it’s an essential nutrient for producing immune cells like lymphocytes which help fight infection and disease, says Rocco. It’s also known as a “conditional amino acid,” which means the body needs more of it in the face of an immune stressor, such as a high fever, illness, or injury, so supplementation helps ensure your body has the resources it needs to deal with these offenders, she adds.
3. Promotes Gut Health
Glutamine may help support the gut microbiome and gastrointestinal tract because it supports the growth of cells in the gut and helps protect the mucosal barrier of the gut lining, according to registered dietitian Nicole Ibarra, R.D., L.D. “Think of glutamine as the mortar between bricks in the wall of your gut lining,” she says. “It helps keep the bricks stuck tightly together so that wall is not permeable and does not allow substances to pass through.” The connections between gut lining cells are known as tight junctures, and keeping them, well, tight, is important for preventing molecules from passing through the gut lining and into the bloodstream, where it can cause inflammation. Glutamine helps with this, Ibarra says.
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By strengthening the gut wall, working against intestinal permeability, and promoting cell growth along the lining of the intestines, glutamine can be particularly helpful for those with gut health concerns or chronic digestive issues (think leaky gut or IBS), Larson adds.
4. Supports Wound Healing
In addition to its other benefits, glutamine can also promote wound healing by boosting the synthesis of collagen (a protein in your body that provides structure, support, and strength to your skin, muscles, bones, and connective tissues) and providing amino acids needed to form and maintain those connective tissues, says Routhenstein. Obviously, that’s pretty pivotal for tissue regeneration!
When you have an injury, wound, or burn, taking glutamine can support collagen synthesis and ultimately the overall healing process. In fact, research supports that supplementation can help people with severe burns recover faster.
5. Antioxidant Benefits
Glutamine may help increase the production of antioxidants like glutathione, which works in the body to reduce oxidative stress (a bodily condition that happens when your antioxidant levels are low) and maintain inflammatory balance, says Routhenstein. The amino acid may also help the body decrease markers of inflammation like interleukin-6 (IL-6), which is a good thing for heart health and overall wellness, adds Ibarra.
Tips For Adding Glutamine To Your Wellness Routine
1. Consult With Your Healthcare Provider
Before starting glutamine, Rocco recommends running it by your physician. The caution here is that it may interfere with existing medications, particularly seizure medications, she explains. If you’re sensitive or allergic to monosodium glutamate (MSG), you should also talk to a pro before trying glutamine supplements. Why? Monosodium glutamate is a similar compound to glutamine and your body may react negatively, she says.
Those who have kidney or liver disease should also clear glutamine supplementation with a doctor because excess can potentially increase ammonia levels in the blood, which may strain already compromised kidneys or exacerbate liver function issues, says Routhenstein.
Glutamine can affect blood sugar levels, so those with diabetes should closely monitor their intake, she adds. And, lastly, if you have bipolar disorder, glutamine supps may interact with medications or affect neurotransmitter levels that can trigger mood destabilization, Routhenstein says.
2. Dose Appropriately
Under normal circumstances, the body can synthesize all the glutamine it needs, according to Routhenstein. However, during periods of intense stress, like after vigorous exercise or injury, the body’s demand for the amino acid may exceed its production capacity and supplementation can be beneficial.
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You’ll find l-glutamine supplements in capsule, powder, or liquid form. Which method you choose is up to you, but powdered supplements may be absorbed more efficiently than capsules. Powdered options dissolve faster and therefore become available in the digestive tract more quickly, says Routhenstein.
The optimal glutamine dose depends on individual needs and health goals and can range from five to a whopping 45 grams per day, Routhenstein says. Start with a lower dose according to label instructions and gradually increase as needed under the guidance of a healthcare provider, particularly if you’re in more acute circumstances (think dealing with an injury).
3. Shop Responsibly
As with any supplement, quality is key. Always buy glutamine from a reputable source and look for products that have been third-party tested to ensure safety and effectiveness, says Ibarra. Third-party testing means an unbiased party has confirmed the product only contains the ingredients listed on the label and is free from unknown fillers. BodyTech Glutamine is a great place to start.