Glutamine Benefits: Health, Supplements, and Weight Loss

glutamine benefits

L-glutamine is an important amino acid that plays a key role in the functions of your body.

If you have ever wondered what benefits you can get from L-glutamine, then read on!

This article will give you all the information you need about this supplement and its uses.

What is L-Glutamine?

L-glutamine is the most abundant amino acid that is produced by your body and tissues.

L-glutamine is one of the many nonessential amino acids; however, there are also essential amino acids, and L-glutamine is what’s known as a conditionally essential amino acid.

This amino acid is then used to support the immune system and increase glutathione levels in the body.

The immune system is essential for the protection of your body against infections and diseases.

As we grow older, the levels of L-glutamine in our bodies decrease due to the increased presence of proline and arginine.

This, coupled with the reduction in total body protein, leads to a lower immune response and increased vulnerability to infections.

Due to its immune-boosting properties, L-glutamine can also be used to treat conditions like cancer and HIV/AIDS.

Additionally, it is used as a building block in your body. It is used to produce important compounds like G-6-P, GSH, and albumin.

This nonessential amino acid is present in high concentrations in skeletal muscle tissue, pancreas, liver, kidneys, heart, brain, and gastrointestinal tract.

L-glutamate is produced by the body from glutamic acid via the action of glutaminase.

Additionally, glutamine is involved in protein synthesis, immune function, antioxidant defense, and maintenance of cellular integrity.

Types of L-Glutamine

Glutamine monohydrate

This is the most common form of L-glutamine and is available as a white crystalline powder.

It is easily absorbed into your blood and is available in a form that can be used by all the cells in your body.

Hydrolyzed glutamine

This is the form that is released from the protein in your body and is used by the cells.

Glutamine lactate

This is the form that can be released when your cells need more energy.

Benefits of L-Glutamine Supplementation

Glutamine Food


Similar to other amino acids, l-glutamine helps us produce muscle cells and use energy, maintain healthy gut bacteria and support the immune system.

In this section, we’ll discuss the benefits of supplementing with L-Glutamine, as well as how to do it.

1) L-Glutamine Improves immune system health

L-Glutamine is very important for immune system function.

It plays an important role in immune cell development, including B- and T-Cells, NK and Macrophages, other white blood cells, and Antigen Presenting Cells.

In fact, a deficiency of this amino acid is believed to cause an increase in the inflammatory immune response.

Studies have shown that supplementation with L-Glutamine can significantly increase blood plasma levels of this amino acid.

This is the important part because L-Glutamine is known to increase levels of antibodies in the blood.

2) Reduces inflammation

It has also been found that L-Glutamine supplementation combined with antioxidants is associated with reduced levels of inflammatory markers.

This is a very important finding because high levels of inflammatory markers are linked with many diseases, including cancer, autoimmune diseases, and other conditions.

Researchers found that supplementation with L-Glutamine can significantly reduce inflammation in a variety of tissues, including the gut, lungs, brain, and blood.

3) Improves intestinal health

L-Glutamine is an important amino acid that plays a role in improving intestinal health.

When someone has low levels of L-Glutamine, gut bacteria are not able to efficiently use this amino acid.

This leads to low stomach acid secretion and bacterial overgrowth in the gut.

Studies have shown that taking glutamine supplements can significantly improve gut health in a number of ways.

  • It increases ‘good’ bacteria in the gut by increasing their levels of genes that help them resist antibiotics.
  • It reduces harmful bacteria in the gut by decreasing the levels of genes that produce toxins.
  • Glutamine supplementation can help to power intestinal cells and promote the reproduction of healthy intestinal cells.
  • Glutamine is helpful in treating inflammatory bowel disease (IBD) by reducing intestinal permeability.
  • It increases the ability of the gut to absorb nutrients like vitamins, minerals, and nutrients from herbs.
  • Glutamine is believed to have a role in the protection of the intestinal epithelial tight junctions.
  • double-blind, randomized controlled trial of glutamine-enriched polymeric diet in the treatment of active Crohn’s disease revealed that intaking a bit more glutamine may enhance Crohn’s disease treatment.

4) L-Glutamine improves athletic performance

Glutamine supplements may significantly improve athletic performance.

Researchers found that low levels of L-Glutamine in the body can cause symptoms like fatigue and decreased athletic performance.

Oral L-Glutamine supplementation can significantly improve athletic performance by reducing fatigue and improving energy levels.

This can lead to greater workout sessions and overall performance to help with increased lean muscle mass and reduced muscle soreness.

5) Supports brain health

L-Glutamine is a nonessential amino acid that is naturally produced by the body.

Oral glutamine supplementation helps maintain the integrity of neurons and supports the function of neurotransmitters.

It is involved in many different metabolic processes, including protein synthesis, immune system regulation, and detoxification.

L-Glutamate is not only a precursor for L-Glutamine but is also converted into GABA, a major inhibitory neurotransmitter.

The brain relies heavily on glutamine for its survival and proper functioning.

In fact, studies have shown that patients suffering from Alzheimer’s disease have lower levels of glutamine than people without the condition.

6) L-Glutamine benefits cognitive function

Cognitive function is the ability to think and reason.

This function is important for everyday tasks like driving, holding a job, and completing school assignments.

L-Glutamine plays a key role in this important function.

It can help improve focus and concentration by increasing levels of one of the precursors to glutamine, GABA.

This amino acid can help decrease anxiety and improve sleep quality, both of which can help with cognitive function.

Consequently, maintaining optimal glutamine levels and glutamine production is essential.

Glutamine Uses

Aside from the benefits we just discussed, glutamine is being used in the health, fitness, and sports industry for a number of purposes due to its many potential benefits to the human body.

1) It is used as supplementation for athletes

Athletes that want to increase their muscle mass and improve their athletic performance can use L-glutamine.

This supplement is often used with resistance training to bulk up muscle mass.

Glutamine supplementation has been found to increase the levels of IGF-1, a hormone that is responsible for muscle growth.

Many top athletes have been seen using glutamine as an essential supplement to their training regimen.

It has been mentioned on various forums that many professional athletes, such as boxers, baseball players, and cyclists, have been using glutamine supplements to enhance their strength and endurance.

Athletes are taking glutamine to help improve their recovery process and increase their strength and endurance.

If you are into sports, it is important to keep your body in good shape and be able to perform at its best.

If you train hard, it is necessary to have a recovery period where you rest your body parts in order for them to heal.

During this time, your muscles get the energy they need to heal and get stronger.

If you do not have the proper amount of glutamine in your body, your muscles will not be able to recover as quickly.

2) L-Glutamine may be used as a weight loss diet supplement

Supplements that increase your energy levels and support gut health can also be used as a diet pill. Most companies, however, recommend taking them for immune and gut health support, as well.

Many diet plans are laced with expensive pills that promise weight loss. But what if there is another way to lose weight without having to spend money on supplements?

There are safe and natural ways to lose weight, and one of them is by consuming more L-Glutamine.

It is a very cheap supplement that can also be used to boost your diet.

While you may already be consuming enough protein, there are a few people who argue that consuming too much can lead to water retention, especially in people who are already overweight.

When you consume a lot of protein, your body starts to break it down into ammonia.

As ammonia is a toxic substance, your body will have to remove it from the system. In order for your body to get rid of the ammonia, it will have to release water from your cells.

Thus, if you are already overweight, consuming too much protein may lead to water retention, resulting in more weight.

3) L-Glutamine may aid in weight loss

Studies have shown that supplementation with L-glutamine can result in weight loss. This is because it increases the levels of energy in your body.

This means that you will feel less hungry and consume fewer calories.

Additionally, glutamine can be used as a weight loss supplement due to its high capacity for increasing the number of calories people absorb from food.

It may also reduce the number of calories absorbed from food by up to 30% due to its beneficial effects on the digestive system.

L-Glutamine is being used by many weight loss supplements to increase their ability to boost metabolism and boost the number of calories people absorb from food.

Furthermore, it is being used to reduce the number of calories absorbed from food by up to 30% due to its positive effects on the digestive system.

4) It is used medically to combat diseases

Deficiencies in L-glutamine have been linked to increased oxidative stress and brain fog. Supplementation with this compound can help reduce oxidative stress and improve brain function.

Also, scientists are discovering more about the benefits of L-Glutamine daily due to its potential medical uses.

For example, L-Glutamine may be used as a medical treatment for critically ill patients affected by cancer, undergoing bone marrow transplantation, intestinal disorders, irritable bowel syndrome, ulcerative colitis, and insulin sensitivity.

Individuals with such disorders are often malnourished as a result of their disorder’s symptoms.

Due to malnourishment, the intestinal lining is not able to absorb nutrients as efficiently as it normally would.

As a result, individuals who have intestinal disorders often have a number of other health conditions.

Of note, people affected by liver disease, kidney disease, or Reye’s syndrome should absolutely avoid using any form of glutamine supplementation.

What Foods Contain Glutamine?


The main source of glutamine in your diet is milk. This is because milk is rich in lactose, which is the main sugar found in milk.


Many types of meat have small amounts of glutamine. These include steak, pork, and even shellfish.


You can find small amounts of glutamine in a handful of fruits and vegetables, such as cashews, almonds, and spinach.


You can also find small amounts of glutamine in yeast. This is because yeast is a form of fungus that is used to produce certain nutrients like vitamins B-5 and B-12.

What is the Ideal Dosage?

There are no set guidelines as to how much L-glutamine you should take.

You can take supplements, for example, if you feel that your immune system is weak due to low levels of this compound in your body.

The best way to find the right dose is to take only one pill a day and see how you feel.

If you feel more energetic, then you know that your intake is too high.

You should not take L-glutamine if you are pregnant or lactating, as this will interfere with hormonal development.

It is also important to note that you should not take L-glutamine with any other supplements as it will mask the benefits of the others.

Glutamine Deficiency

A deficiency in glutamine can lead to a condition called glutamine depletion.

This happens due to excessive use of short-term energy sources like carbohydrates, protein, and fats.

The excess of these things leads to the depletion of glutamine, a compound that is used for long-term energy production.

The symptoms of glutamine depletion include fatigue, poor muscle recovery after workouts, mood swings, poor concentration, and poor gut health.

If you are suffering from any of these symptoms, it is important that you increase your L-glutamine intake.

You can do this by consuming supplements like whey protein, yogurt, and other probiotics.

How to Choose the Right L-Glutamine Supplement

Choosing the right L-glutamine supplement for your body can be difficult.

There are many different types of L-glutamine supplements out there, each claiming to have some sort of benefit over others.

Many of these products are not regulated by the FDA, making them potentially dangerous if they do not work as advertised.

To make matters worse, many of these products are sold at high prices.

The first thing to consider when choosing a glutamine supplement is whether it should be taken orally or intravenously (IV).

Oral supplementation is generally recommended since it is easier to administer and does not require any special equipment. IV supplementation is only necessary if oral supplementation is ineffective.

When looking at L-glutamine products, look for brands that use non-GMO ingredients, and avoid products that contain artificial colors, flavors, sweeteners, preservatives, or binders.

Products that are free of additives and fillers are less likely to cause allergic reactions and will provide a longer-lasting effect.

You should also look for products that list their active ingredients clearly.

If a product contains several different forms of glutamine, ensure that the amount listed is equal to the total amount of glutamine in the product.

Also, look for products that list the type of glutamine (e.g., natural vs. synthetic), its concentration, and the date it was manufactured.

If you want to find the best L-glutamine supplement for your body, talk to your doctor about what he recommends.

Your doctor will be able to tell you if there are any side effects associated with taking L-glutamine and help you determine if it is right for your body.

The Major Side Effects

L-glutamine is a naturally occurring amino acid that is often added to food products to enhance their taste and texture.

It is also used as a dietary supplement to help maintain muscle mass and improve immune system function.

However, recent studies have shown that consuming high doses of L-glutamine may cause some side effects.

1) Increased Blood Pressure

In a study conducted at the University of California San Francisco (UCSF), researchers discovered that people who consumed glutamine supplements had higher blood pressure than those who did not consume them.

In addition, they found that the longer participants took the supplements, the greater the increase in blood pressure.

2) Weight Gain

Another study published in the Journal of Nutrition showed that mice fed a diet containing glutamine gained weight faster than mice fed a control diet.

Researchers believe that these results could be due to the fact that glutamine stimulates protein synthesis in cells.

3) Kidney Damage

According to an article in the journal Nephrology Dialysis Transplantation, rats given a daily dose of glutamine developed kidney damage.

These findings suggest that long-term use of glutamine supplements should be avoided.

Final Thoughts

L-glutamine is the most plentiful amino acid that is present in your body and plays a key role in the functions of your immune system and the health of your gut lining.

This compound can be found in dairy products, meat, and even vegetables but can also be had as dietary supplements.

If you are looking for a supplement that can help boost your immune system, increase your energy levels, improve gut health, and support weight loss, then L-glutamine may be ideal for you.

Just ensure to speak to your primary healthcare provider before starting this or any other supplements.