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L-Glutamine Supplements Benefits, Side Effects & Dosage

L-glutamine is the most abundant amino acid in your body. Its primary purpose? Helping your body build protein. But it does a lot more than that; L-glutamine also has a hand in waste removal and maintenance of your immune system! Most healthy individuals can get by just fine with their body's natural L-glutamine levels. But under some circumstances, taking a supplement is recommended.

Reasons To Take Additional L-Glutamine

#1 – You're Recovering

When your body is stressed by injury, infection or any other sort of trauma, it releases cortisol into your bloodstream. This chemical works against your body's natural L-glutamine levels, making it harder for you to recover from what ails you. Research has shown that when L-glutamine is replenished through supplementation, the healing of everything from severe burns to the common cold can be expedited.

#2 – You Have Inflammatory Bowel Disease

L-glutamine protects the lining of your gastrointestinal tract. Because of this, some doctors believe L-glutamine deficiency is at the root of inflammatory bowel diseases (IBDs) like Crohn's disease. Dr. Ronald Hoffman is one such doctor and he recommends L-glutamine supplementation as an alternative to conventional pharmaceutical and surgical treatment of IBDs.

#3 – You Suffer From HIV/AIDS

shutterstock_343911731 Individuals with HIV tend to have low levels of L-glutamine. This is linked to muscle loss, decreased immune function and a reduced rate of survival. Studies have shown that L-glutamine supplementation reverses all three of those HIV effects. L-glutamine supplements also help the body absorb nutrients, increasing overall health.

#4 – You Work Out Often

When you work out, you deplete your body's natural levels of L-glutamine. If your body does not have enough time to rest in between workouts, this places you at a higher risk of illness or hitting a gain plateau. There are a number of studies that show just how effective L-glutamine supplementation is at helping an athlete's body stay finely tuned. As a result, everyone from bodybuilders to runners have been using the supplement for decades.


As with any supplement, you need to speak with your doctor before taking L-glutamine. L-glutamine reactions have been noted in the elderly – namely, decreased kidney function. Doctors also recommend that anyone with a psychiatric disorder take caution when using L-glutamine as the condition may worsen. Follow your doctors dosage instructions. Most people find that 2-5 grams taken twice daily is effective. Only serious athletes should go beyond that. Looking to get your L-glutamine from foods? You can find it in the following:
  • Bone broth
  • Beef
  • Spirulina
  • Asparagus
  • Venison
  • Turkey

Have you taken L-glutamine supplements? What was your experience? Drop some helpful pointers below!

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