Definition
Supplement with Glutamine
How to Do It
- Short term supplement of 5g to 14g per day has been considered safe.
- Always check with your doctor and follow manufacturer’s instructions.
Benefits
- Mood
- Focus
- Immune support[1,2]
- Boosts gut health[1,2,3]
- Protects against “leaky gut”[3]
- May improve recovery post exercise[4]
Why it works
- Fuel source for immune cells[1,2]
- Fuel for intestinal cells[2]
- Supports growth of a healthy microbiome[3]
- Amino Acid for muscle recovery
- Decreases muscle fatigue[4]
Suggested Frequency
Daily for approx 6 weeks during heavy exercise, injury, illness, or post surgery.
Supporting Studies and Articles
Side Effects
Long term side effects are unknown
Do not take if pregnant or breast feeding
Notes
- Glutamine is naturally produced by the body and found in any protein food. Supplementation should only be necessary during injury or illness when glutamine needs increase.
- Glutamine is also taken by people who lift weights to speed up muscle recovery.
- Supplements come as L-glutamine or glutamine peptides. The latter is preferred because it is bonded with other amino acids making it more stable and better absorbed by the body. However, most studies showing effectiveness of supplementation are done on L-glutamine.
