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L-Glutamine

Orta düzeyde araştırma durumu·7/10
Daha yüksek puan, daha iyi bir çalışma durumuna işaret eder, ancak mutlaka etkinlik anlamına gelmez.

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
Doz aralığı
5–10 g
2–3 divided doses daily.
Gelir
Mix with water or non-acidic beverage; can take with or without food.
Yağda çözünmez.
En iyi zaman
Typically taken in the morning, post-workout, or anytime when dietary intake is low or demands are increased.

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Dozaj ve zamanlamayı yapılandırın

Günün saati
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Açıklama

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.

Avantajlar
Kanıt derecesi ile ana etkiler
Moderate
Kanıtla ilgili not

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.

Özellikle ilgili olduğu kişiler: 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.

Özellikle ilgili olduğu kişiler: 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.

Özellikle ilgili olduğu kişiler: 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.

Özellikle ilgili olduğu kişiler: 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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