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L-Glutamine

Moderate study situation·7/10
A higher score indicates better study conditions, but not necessarily effectiveness.

A conditionally essential amino acid key to gut integrity, immune support, and muscle recovery, especially under physical or metabolic stress.

Digestion & Gut HealthExercise RecoveryMuscle RepairEssential NutrientImmune Booster
dose range
5–10 g
2–3 divided doses daily.
Consumption
Mix with water or non-acidic beverage; can take with or without food.
Not fat-soluble.
Best time
Typically taken in the morning, post-workout, or anytime when dietary intake is low or demands are increased.

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Description

L-Glutamine is the most abundant free amino acid in the body, vital for protein synthesis, gut lining health, immune function, and muscle maintenance. While the body usually produces enough, supplementation is beneficial during stress, injury, illness, or intense exercise.

benefits
Main effects with level of evidence
Moderate
Note on evidence

Benefits are established for gut and immune health during stress and supported for exercise recovery, though effects in healthy, uninjured adults are more limited.

Supports gut barrier and intestinal health

Moderate

L-Glutamine fuels intestinal cells and helps maintain gut lining integrity, reducing permeability especially in stressed or critically ill individuals.

Particularly relevant for: Digestive Health · Critically Ill · Athletes · Individuals with GI disorders
S2 · Wischmeyer, P.E., et al. Clinical review: Glutamine supplementation in critical illness—metabolic, immunologic, and clinical considerationsS7 · Mansilla, W.D., et al. Glutamine and the regulation of intestinal permeability: Implications for the gut health of children

Enhances immune function and immune cell fuel

Moderate

Acts as a primary energy source for immune cells, supporting immunity and reducing infection risk during physiological stress.

Particularly relevant for: Immunocompromised · Athletes · Individuals under stress
S2 · Wischmeyer, P.E., et al. Clinical review: Glutamine supplementation in critical illness—metabolic, immunologic, and clinical considerationsS3 · Calder, P.C., et al. Glutamine, immunity, and infection: from basic science to clinical applications

Assists muscle recovery after exercise or injury

Limited

Supplementation may reduce muscle soreness and accelerate recovery after intense exercise or trauma, though effects in routine sports are modest.

Particularly relevant for: Athletes · Active individuals · People recovering from injury
S4 · Street, B., et al. Glutamine supplementation and exercise-induced immune changes: A reviewS6 · Examine.com – Glutamine

Conditionally essential amino acid during physiological stress

Moderate

Can become essential when demand outpaces endogenous production during illness, burns, or heavy physical activity.

Particularly relevant for: Critically Ill · Burn Patients · Post-surgical Patients
S5 · NIH Office of Dietary Supplements – Amino Acids Fact SheetS8 · EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Scientific Opinion on amino acids

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This information is for educational purposes only and does not replace medical advice.
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This website is for educational and informational purposes only and does not constitute medical advice or professional services. The information provided should not be used to diagnose or treat any health problem or disease. Persons requiring medical advice should consult a licensed physician.