If you’ve searched the internet for “how much l-glutamine should I take daily?” you’ve come to the right place.
Glutamine is a nonessential amino acid that functions as a conditionally essential amino acid under specific conditions like physical stress or injury. L-glutamine for women is crucial during pregnancy to support immune function and enhance amino acid availability to the fetus. It is one of the building blocks of protein, essential for protein synthesis and promoting healthy muscle tissue.
This article will show you how much l-glutamine to take to incorporate the supplemental form of this amino acid into your diet to get the most benefits.
Factors to Consider With Amino Acid Glutamine Supplementation
There are many factors to consider before beginning supplementation with glutamine or any of the essential amino acids. To receive the health benefits of glutamine, it’s important to understand the factors that can contribute to or deter its efficacy.
Uses
As there are so many amino acid benefits, it’s no surprise that there are numerous reasons why individuals decide to supplement with glutamine.
Individuals with cardiovascular health or intestinal health issues may decide to take a glutamine supplement when advised to by their doctor. The amount recommended for them to take may differ depending on the severity of their health concern.
Other uses for glutamine include resistance training. Fitness enthusiasts looking to improve their performance and enhance muscle gain will incorporate glutamine supplements into their diet to boost results. The recommended dosage usually differs depending on the supplement brand they choose.
Pre-existing Health Conditions
Glutamine supplementation is not recommended for everyone. Supplementing the nonessential amino acid glutamine can aggravate or worsen some pre-existing health conditions.
An example of such is liver disease. Anyone with liver disease should not take l-glutamine supplements. The reason is that the glutamine can not only worsen the state of the liver but also affect the mental state of these patients.
This is another reason why glutamine is not recommended for individuals with psychological disorders like bipolar disorder or individuals with seizure disorders. Glutamine can not only affect one’s mental state with these pre-existing conditions, but it can also increase the likelihood of seizures in individuals with seizure disorders.
Diet
Your diet can determine how much glutamine you should supplement with.
The reason is that if you are already consuming glutamine in your diet, adding the supplement can result in a high intake of this amino acid. Humans are estimated to consume around 3-6 grams of glutamine per day from food.
Currently, there is no research examining the effects of high or long-term doses of glutamine, though side effects have been linked, such as blood in urine, rash, and changes in skin color. Before beginning glutamine supplementation, speak with your doctor or a registered dietitian to avoid potential concerns.
Side Effects
Though glutamine has many health benefits, you should be aware of some side effects and risks before starting the supplement. If you have any of these concerns, you must cease taking glutamine supplements and speak with your doctor if these issues persist.
Glutamine side effects and risks include:
- Nausea
- Rashes
- Headaches
- Dizziness
- Swelling in the hands or feet
- Digestive unrest
- Hearing problems
- Chest pain
Timing
Some sources claim that glutamine should be taken at a particular time or on an empty stomach to maximize efficacy.
Our research shows that there is no detectable evidence of this. The timing for glutamine supplementation does not produce greater or lesser results, at least not for exercise-related purposes.
How Much L-Glutamine Should I Take?
So, how much L-glutamine should I take daily?
The recommended dosage for oral glutamine supplements varies for age:
- Children 5 18 years of age – about 5-10 grams per day
- Adults – around 10-20 grams per day
Follow the instructions on the brand label of the glutamine supplement you choose, whether a pill or powder. Typically, the dosage is meant to be spread throughout the day rather than taken all at once. It is recommended that children do not consume more than 0.7 grams of glutamine per day per kilogram of their body weight.
Never give children glutamine supplements before seeking professional approval from a medical doctor to avoid any potential health risks that could occur.
The Benefits Of L-Glutamine
With glutamine supplements, knowing how much l-glutamine per day to take is vital, but first, it’s important to know the benefits of this amino acid. Used in sports nutrition for endurance athletes and clinical nutrition for athletes, l-glutamine benefits are bountiful. Learn more about how l-glutamine can boost your health and power your workouts below!
Helps With Wound Healing
Glutamine is a conditionally essential amino acid, meaning that in certain situations, it becomes critical for the body to fight infection and support immune health. It is frequently used for critically ill patients and has been shown to help wounded individuals heal faster by boosting the immune system and supporting wound healing.
Reduces Symptoms of Crohn’s Disease
One of the powerful L-glutamine benefits is its ability to reduce symptoms of Crohn’s disease, a chronic inflammatory bowel disease that affects the gastrointestinal (GI) tract.
With the incorporation of an L-glutamine supplement, inflammation can be reduced in the intestinal tract. This is thanks to glutamine’s anti-inflammatory properties that are beneficial in protecting the lining of the GI tract, reducing the symptoms of Crohn’s Disease.
Supports the Immune System
As a conditionally essential amino acid, glutamine helps improve immune function during stressful situations such as illness or pregnancy.
One study found that glutamine boosted immune health in bone marrow transplant patients. These patients had shorter hospital stays and lower infection levels than others.
Promotes Gut & Digestive Health
Research has discovered that glutamine helps support the digestive tract, aids the intestinal tract, and promotes gut health. The positive effects of glutamine support the gut microbiome, modulate inflammatory responses, and act as a fuel source for the cells that line the intestines.
Used to Treat Leaky Gut & Ulcers
Leaky gut syndrome (LGS), informally known as leaky gut, is a medical condition where the intestines become permeable, resulting in toxins and bacteria that flow into the bloodstream. This condition can lead to gastric damage and a stomach ulcer if not treated appropriately.
Glutamine is considered one of the most crucial nutrients for treating leaky gut. The intestinal barrier can be improved and healed with glutamine supplementation to promote proper function.
Aids in Muscle Recovery & Gain
One of the most sought-after l-glutamine benefits for fitness enthusiasts is its ability to reduce muscle soreness, prevent skeletal muscle breakdown, and support lean muscle mass.
Recently, there have been controversies on the effectiveness of glutamine concerning these believed benefits of the nonessential amino acid. Still, some studies support glutamine’s productive help in supporting healthy muscle tissue and body composition for gym goers.
Can Reduce IBS Symptoms
Irritable bowel syndrome (IBS), also known as inflammatory bowel disease, is a disorder that affects the digestive system. It causes symptoms such as diarrhea, bloating, and stomach cramps.
Glutamine supplementation is a common treatment for symptoms of IBS. It was discovered that oral glutamine supplementation was productive in improving gastrointestinal symptoms and healing intestinal permeability in post-infectious IBS.
Aids Brain Function
Glutamine supplements can do more than reduce muscle soreness and improve digestive health. It can also enhance brain function.
Glutamine fuels two of the brain’s most vital neurotransmitters: gamma-aminobutyric acid (GABA) and glutamic acid. It provides energy for the brain to support normal brain function, promoting focus and alertness. L-glutamine benefits also extend to other cognitive benefits, such as relieving the body of the harmful repercussions caused by chronic stress.
Enhances Athletic Performance
Called the anti-fatigue amino acid, glutamine is frequently incorporated into sports nutrition for athletes looking to improve exercise performance during endurance exercise. Its immunomodulatory role and other functions that aid in energy production and cell proliferation help to delay fatigue and promote endurance in athletes.
Boosts Hydration
Of the glutamine benefits, another one that causes it to be frequently incorporated into sports nutrition is its capacity to boost hydration by increasing water retention. It can promote better electrolyte and fluid absorption in the gut and increase sodium absorption. These qualities make glutamine a powerful nutrient that should be readily incorporated into sports nutrition for athletes.
Foods High in Glutamine
A glutamine supplement isn’t always necessary, especially for individuals with a well-balanced and healthy diet. Depending on what you eat, you may be consuming low, average, or high amounts of glutamine without realizing it.
Foods high in glutamine:
- Red cabbage
- Chicken
- Eggs
- Cheese
- Beef
- Fish
- Beans
- Dairy
- Dark leafy greens
- Nuts and seeds
