Glutamine
amino acids
The most abundant amino acid in the body. Plays a critical role in gut health, immune function, and muscle recovery. Levels can be depleted during intense exercise or illness.
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Benefits
Dosage
Typical Dose
5-10g daily
Upper Limit
40g daily (split doses)
Timing
Post-workout or before bed for recovery; between meals for gut health
Forms & Bioavailability
L-Glutamine Powder
High — fast absorption when taken on empty stomach
Capsule
Standard — convenient but lower dose per capsule
Side Effects
Interactions
Research Summary
Strong evidence for gut barrier support and reducing intestinal permeability. Used clinically in critical care and burn recovery. Exercise studies show modest benefits for recovery and immune function in endurance athletes.
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The Bottom Line on Glutamine
Glutamine is well-researched with strong evidence supporting its primary benefits.It is most commonly used for supports gut lining integrity and repair and immune system fuel during stress and illness. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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Goal Guides for Glutamine
See how Glutamine can help with specific health goals: