Glutamine for gut health, immune function, muscle recovery, and brain health
L-glutamine is a conditionally essential amino acid, meaning the body can usually produce enough of it, but during times of stress (e.g., illness, injury, or intense exercise), supplementation can be beneficial. Here are the main health benefits of glutamine:
🔹 1. Supports Gut Health
Maintains intestinal integrity:Â Glutamine is the primary fuel for enterocytes (intestinal lining cells), helping maintain a healthy gut barrier.
Leaky gut prevention:Â It may reduce intestinal permeability, especially beneficial for those with IBS, IBD, or leaky gut syndrome.
🔹 2. Enhances Immune Function
Glutamine is a critical energy source for immune cells like lymphocytes and macrophages.
During illness or trauma, immune cells demand more glutamine than the body can produce.
🔹 3. Muscle Recovery and Preservation
Reduces muscle soreness and improves recovery after intense exercise.
May help prevent muscle wasting (catabolism), especially during calorie restriction or illness.
🔹 4. Improves Exercise Performance
Can buffer lactic acid buildup, delaying fatigue.
May support hydration and glycogen replenishment when combined with other nutrients.
🔹 5. Supports Brain Health
Acts as a precursor for neurotransmitters like glutamate and GABA, which influence mood, cognition, and stress response.
🔹 6. Helps in Wound Healing and Recovery
Promotes tissue repair and recovery post-surgery or injury.
Often used in clinical nutrition for burn victims or post-operative patients.
🔹 7. Blood Sugar Regulation
May assist in glucose metabolism and help stabilize blood sugar levels, especially under metabolic stress.
🔹 8. Detoxification Support
Contributes to glutathione production (a major antioxidant) and helps remove ammonia from the body.
Typical Dosage:
General health:Â 5 grams/day
Athletic recovery or gut health support: 10–20 grams/day, split into multiple doses
