L glutamine how much to take

They also serve other functions, such as transporting substances in the blood and fighting off harmful viruses and bacteria 1. They are almost identical but have a slightly different molecular arrangement 2.

The form found in foods and supplements is L-glutamine. Some supplements list it as L-glutamine, but others simply use the broader term glutamine. While L-glutamine is used to make proteins and perform other functions, D-glutamine appears to be relatively unimportant in living organisms 3 , 4.

L-glutamine can be produced naturally in your body. In fact, it is the most abundant amino acid in the blood and other body fluids 5 , 6. However, there are times when the glutamine needs of your body are greater than its ability to produce it 7. Also, glutamine is an important molecule for the immune system and intestinal health 9.

Glutamine is naturally found in a variety of foods. It has been estimated that a typical diet contains 3 to 6 grams per day, but this can vary based on your specific diet One study used advanced lab techniques to determine how much L-glutamine is found in various foods Although some plant sources, such as white rice and corn, have a large percent of protein made up of glutamine, they have fairly low protein contents overall 11 , 12 , However, because glutamine is a necessary part of proteins, virtually any food containing protein will contain some glutamine.

Focusing on getting enough protein in your overall diet is an easy way to potentially increase the amount of glutamine you are consuming. Almost any food containing protein will contain some glutamine, but amounts vary. Animal foods are good sources due to their protein contents. Getting enough protein in your diet can ensure you are getting enough.

It is a critical fuel source for immune cells, including white blood cells and certain intestinal cells However, its blood levels can decrease due to major injuries, burns or surgeries 15 , Additionally, the function of the immune system can be compromised when insufficient amounts of glutamine are available 17 , For these reasons, high-protein diets , high-glutamine diets or glutamine supplements are often prescribed after major injuries like burns Studies have also reported that glutamine supplements may improve health, decrease infections and lead to shorter hospital stays after surgery 20 , Other studies have shown that glutamine supplements may also improve immune function in animals infected with bacteria or viruses 19 , This is because of the many intestinal cells with immune functions, as well as the trillions of bacteria that live in your intestines and impact your immune health Glutamine is an important energy source for intestinal and immune cells 9 , It also helps maintain the barrier between the inside of your intestines and the rest of your body, thereby protecting against a leaky gut 6 , This prevents harmful bacteria or toxins from moving from your intestines into the rest of your body Additionally, it is important for the normal growth and maintenance of the cells in the intestine 6 , Due to the major role of the intestines in the immune system, glutamine may benefit your overall immune health by supporting the intestinal cells 19 , Due to its role as a building block of protein, some researchers have tested whether taking glutamine as a supplement improves muscle gain or exercise performance.

In one study, 31 people took either glutamine or a placebo during six weeks of weight training By the end of the study, both groups showed improved muscle mass and strength. However, there were no differences between the two groups. Additional studies have also shown that it has no effects on muscle mass or performance 30 , However, some research has reported that glutamine supplements may decrease muscle soreness and improve recovery after intense exercise In fact, one study found that glutamine or glutamine plus carbohydrates can help reduce a blood marker of fatigue during two hours of running It has also been used to try to boost the immune function of athletes, but results vary 34 , 35 , Other research has found that it did not improve the recovery of carbohydrate stores glycogen in muscle when added to carbohydrates and certain amino acids In the end, there is no evidence that these supplements provide benefits for muscle gain or strength.

Stem Cell Rev Rep. Holecek M. Side effects of long-term glutamine supplementation. Barker-haliski M, White HS. Glutamatergic Mechanisms Associated with Seizures and Epilepsy. Cold Spring Harb Perspect Med. Evaluation of a novel food composition database that includes glutamine and other amino acids derived from gene sequencing data. Eur J Clin Nutr. Dosing and efficacy of glutamine supplementation in human exercise and sports training. DOI: Haub, H. Acute L-glutamine ingestion does not improve maximal effort exercise.

J Sports Med Phys Fitness. Lopez-Vaquero, D. Mol Clin Oncol. Oguz, M. L-alanin-L-glutamine supplementation improves the outcome after colorectal surgery for cancer. Colorectal Dis. Pattanshetti, V. Enteral glutamine supplementation reducing infectious morbidity in burns patients: a randomised controlled trial.

Indian J Surg. Your Privacy Rights. To change or withdraw your consent choices for VerywellFit. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page. These choices will be signaled globally to our partners and will not affect browsing data. We and our partners process data to: Actively scan device characteristics for identification.

I Accept Show Purposes. Table of Contents View All. Table of Contents. Health Benefits. Possible Side Effects. Dosage and Preparation. What to Look For. Other Questions. Was this page helpful? Thanks for your feedback! Sign Up. What are your concerns? Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Related Articles. Delivery time unknown. Order now. Add to wishlist. Item is added to wishlist View wishlist. Specifications Contains no: added saccharose, animal by-products, artificial colours, flavours and aromas, gelatine, gluten, GMO, lactose, maize, preservatives, soy, yeast. Active ingredients Composition per capsule: L-Glutamine. Usage Usage Take 1 to 6 capsules daily, at least half an hour before a meal or immediately after intense exercise.

Take with water or another beverage. Preferably spread your intake evenly throughout the day.