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L-Glutamine
The most abundant amino acid in your body — it's the primary fuel for your gut lining and plays a big role in immune function and muscle recovery.
Benefits
- +Supports gut lining integrity (especially after damage or illness)
- +Important for immune cell function
- +May support muscle recovery after intense exercise
- +Helps with protein synthesis
- +May reduce symptoms of IBS and leaky gut
- +Important for overall metabolic health
Dosage & Cost
Range2–10 g/day
TimingAfter exercise for recovery, or with meals for gut health
Daily cost$0.10–$0.30
Athletes often use 5–10 g post-workout. For gut health, 2–5 g with meals is common. Powder form is practical for these doses. It's cheap and very well tolerated by most people.
Side Effects
- !Digestive upset or bloating at high doses
- !Nausea
- !May worsen symptoms in people with certain neurological conditions
- !Not recommended for people with certain cancers (glutamine can fuel tumor growth — ask your oncologist)
- !Generally safe at standard doses
Food Sources
- • Chicken and other poultry
- • Beef
- • Eggs
- • Dairy (milk, yogurt)
- • Cabbage and spinach
- • Note: cooking destroys some glutamine, so supplementation can help
References & Links
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This page is for informational purposes only. The information here has not been evaluated by the Food and Drug Administration (FDA). No supplement discussed on this page is intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor or a qualified healthcare professional before taking any dietary supplement.