L-Glutamine
amino acids
L-Glutamine is a conditionally essential amino acid that serves as a primary fuel source for intestinal cells and supports immune function. It becomes essential during periods of intense stress, illness, or intense exercise when demand exceeds endogenous production.
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Benefits
Dosage
Typical Dose
5-10g daily
Upper Limit
20-30g daily
Timing
Post-workout or divided throughout the day with meals
Forms & Bioavailability
L-Glutamine powder
High absorption; rapidly utilised by intestinal and immune cells
Capsules
Good absorption; convenient but higher cost per serving
Side Effects
Interactions
Research Summary
Research supports L-glutamine's role in maintaining intestinal barrier function and immune support, particularly in critically ill patients and athletes. Some evidence suggests benefits for exercise recovery and gut health, though more rigorous human trials are needed. Generally recognised as safe with minimal adverse effects at physiological doses.
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The Bottom Line on L-Glutamine
L-Glutamine is moderately researched with promising but sometimes mixed evidence.It is most commonly used for supports intestinal barrier integrity and enhances immune cell function. 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 L-Glutamine
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