Every sports enthusiast knows how difficult it is to maintain optimum performance training session after training session. Stress and injury have the potential to impede on any progress and improvement you’re trying to accomplish. Lucky for us, glutamine can help to surpass this problem and can easily be incorporated into our diet.

Glutamine is one of the most abundant amino acids in the human body. It has multiple functions that are of vital importance for the maintenance of our good health. Some of these benefits include tissue repair, strengthening of the immune system, increased muscle endurance and so much more. If you want to learn more about what this fabulous substance is and how you can use it, you’ll want to keep reading.

Key Facts

  • Glutamine is one of the most abundant amino acids in the human body.
  • Under normal conditions, the body is able to synthesize glutamine by itself. However during stressful situations, additional supplementation may be necessary.
  • Glutamine can be useful for helping increase athletic performance, minimizing muscle loss, and enhancing and supporting the healthy development of the immune system.

Ranking: The best glutamine supplements on the market

We’ve gone through and analyzed all the different glutamine supplements available to you. After hours of research and comparison, we have compiled a list containing the five best glutamine supplements on the market. If you are looking for a safe, affordable and quality product, make sure to check out the following products:

No. 1: Allmax Nutrition, Micronized Glutamine 1kg (powder)

This supplement from AllMax Nutrition comes in an easily ingestible powder form, which allowes for effective absorption of L-glutamine into the various systems of the body. Micronized glutamine not only supports the health of our muscles, but it also works to strengthen our immune and digestive systems by way of its anti-catabolic mechanisms.

L-glutamine is a molecule that has the ability to stimulate GH (Growth Hormone) in the body. Most buyers use it as an extra aid to reduce muscle loss and post-exercise recovery times. Sixty percent of the free-form amino acids floating in skeletal muscles are L-glutamine, this gives it a very important role in protein metabolism, making it a very beneficial nutrient for avid lifters and movers.

No. 2: Natural Factors, Micronized L-Glutamine 5,000mg (powder)

Natural Factors prides itself in producing all-natural, certified-organic L-Glutamine supplements. Their product is sold in 5,000mg quantities, which are decided into 60 vegetarian capsules. This Micronized L-Glutamine supplement works to enhance muscle recovery, improve immune and digestive system function while providing you with more energy.

As a free-form amino acid, it is more effective than the form obtained directly from food. This product helps restore the level of glutamine that is lost during strenuous exercise, subsequently speeding up recovery times. Those recovering from complications associated with overtraining can benefit immensely from this product.

No. 3: Evlution Nutrition, L-Glutamine Unflavoured (powder)

The Glutamine 5000 formula delivers 5 grams of ultra-pure, pharmaceutical grade L-Glutamine and nothing else. This ensures proper dosage and maximum absorption of this amino acid into the body. Evolution Nutrition sources their Glutamine exclusively from high-quality, easy-to-metabolize plant sources to support optimal levels during and after workouts.

This vegan and gluten-free supplement is taken up by the body to help repair injured or damaged muscle fibre. The manufacturer and consumer raves about this product’s ability to shorten recovery time, boost muscle mass and alleviate minor aches and pains. Glutamine 5000 contains no proprietary blends and has 100% transparent labeling, which allows you to see the full dosing of each ingredient.

No. 4: MuscleTech, Platinum Glutamine (powder)

One daily serving of Platinum Glutamine provides a precise 4.5g dose of glutamine, which works to rapidly replenish the body’s supply of this important amino acid that is used during training. Because of how abundant and necessary glutamine is within the muscles, the creators suggest consuming it before or after any training session.

This glutamine supplement powder by MuscleTech is perfectly tasteless and odorless, allowing you to effortlessly mix it into water, smoothies and any other beverage or food item of your choosing. The concentration of the free essential amino acid within this supplement provides extra support for the metabolic processes that occurs within our muscles.

No. 5: Now Foods, L-Glutamine free-form (capsules)

Now Foods L-Glutamine capsules have multifaceted effects that help support the metabolic processes of the body at a cellular level. These free amino acid supplements help our bodies maintain the proper balance between the acid-base. Maintaining a slightly positive nitrogen balance in the body allows your to stay in an anabolic or “building” state, promoting the constant reproduction of new and healthy cells.

This supplement is great when it comes to restoring our glutamine levels after being subject to circumstances and conditions where the body is not able to produce the sufficient amounts needed. Not only does this product aid in replenishing muscle reserves, it also promotes optimal health within the cells of the intestinal tract and immune system.

Shopping Guide: Everything you should know about glutamine

Glutamine supplements are amongst the most ingested products when it comes to sports nutrition. Bodybuilding enthusiasts and movement addicts have incorporated them into their training regimens to gain more muscle mass and increase their endurance. However, these are not the only circumstance in which this substance is utilized. Lesser-known are the beneficial properties and uses of glutamine in the field of medicine.

Tired Man

Do you find it difficult to finish that last rep at the gym? Low glutamine levels may be the culprits.
(Fuente: Drobot: 45025561/123rf.com)

What is glutamine exactly?

Unlike essential amino acids, which cannot be synthesized by the body and must thefore be ingested daily, glutamine is a non-essential amino acid. Meaning, we have the ability to produce this substance from other components of our diet through chemical processes in our body. Keep in mind that “non-essential” does not mean “unimportant”.

In terms of our musculature, glutamine binds with other amino acids to form protein chains that create the structure and primary components of our muscles. In fact, it is estimated that 61% of skeletal muscle tissue (voluntary muscle) is composed of this amino acid, which plays a central role in the growth and repair of body tissues.

Glutamine powder

Glutamine is often added to other food supplements, such as BCAAs (branched amino acids), electrolytes, minerals and vitamins.
(Source: Trojanowski: 89190471/123rf.com)

In addition, this amino acid is often used as an energy source by the cells of the intestine, kidney, liver, brain, and immune system. Any process that activates these systems (such as digestion, stress, physical movement etc.) will cause an increase in glutamine consumption by the body. For this reason, in certain situations, some people may need ingest an extra supplement of this amino acid in order to properly replenish its reserves.

What functions does glutamine have in our bodies?

Amino acids are formed by the conjunction of oxygen, carbon, hydrogen and nitrogen atoms. Glutamine, which contains two nitrogen atoms, acts as a transporter of this substance between the blood and cells. Nitrogen is an indispensable molecule for tissue growth and regeneration.

Glutamine also has the ability to cross the blood-brain barrier (BBB) – a protective system that isolates the brain from substances present in the blood – This allows it to act in the body at a deep cerebral level, down to neurons. Because of this, glutamine is able to intervene and enhance a multitude of processes that occur on a metabolic level:

  • Protein synthesis: Glutamine comprises a large part of muscle and bone tissue, making it essential for anabolism (the process for tissue growth)
  • PH regulation: Its ability to release and absorb nitrogen molecules gives glutamine a “buffering” ability, i.e. the ability to protect the organism from abrupt imbalances in pH levels.
  • Energy production: Glutamine is just as important as glucose when it comes to producing energy. In fact, the cells of the kidney, brain, and immune system choose to use glutamine as their main source of energy over glucose.
  • Non-toxic transport of ammonia: Ammonia is a nitrogen-rich substance that is very toxic if it travels freely through the body in the bloodstream. Glutamine is able to bind to ammonia and transport it safely to the kidneys where it is removed from our systems.
  • Brain function: The body is able to synthesize two neurotransmitters from glutamine: glutamate and GABA (gamma-aminobutyric acid). These two molecular compounds are crucial for the proper functioning of the brain.

Everything we’ve discussed so far is just a few of the best known functions of glutamine. Recent studies are beginning to show this amino acid may alsa play a role in the synthesis of antioxidants, alleviating insulin sensitivities and regulating intestinal permeability. One thing’s for sure, this component is necessary to maintain homeostasis within the body as we go through our everyday lives.

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Did you know that during high stress situations, muscle tissue is broken down in order to release glutamine into the blood? This process is known as “catabolism”.

Is it possible to suffer from a glutamine deficit?

The decision to classify glutamine as a non-essential amino acid is still under debate. Physical or emotional stress, injury, illness or malnutrition can increase the demand for glutamine in the body or slow down its synthesis. When this happens in order to compensate it’s extremely beneficial, if not necessary, for the body to receive outside sources of glutamine through diet. For this reason, glutamine could also easily be considered an essential amino acid.

Woman

When under a lot of stress, the body can eat through its glutamine reserves. In these cases, added supplementation could be beneficial.
(Source: Bialasiewicz: 26146754/123rf.com)

Glutamine deficiencies occur more often in people who have active lifestyles. For example, some studies have reported significant drops in blood glutamine levels after an hour of intense exercise. Any deficiency will be exacerbated if one or more of the following situations are occurring the body:

  • Compromised immune system: The loss of glutamine is much larger if the body is undergoing any type of illness. From mild colds, the flu and gastroenteritis to more serious conditions such as cancer – even chronic pathologies such as Crohn’s disease will deplete the bodies glutamine reserves.
  • Allergies: Any state that brings about generalized inflammation will contribute to an increased expenditure of glutamine. Glutamine is used to synthesize the immune cells and other components that come to the rescue as part of the inflammatory response.
  • Healing wounds and injuries: The presence of glutamine is imperative in the healing processes of external and internal wounds. Injuries like burns, abrasions and fractures will considerably increase the bodies need for glutamine.
  • Psychological stress: Psychological stress (such as preparing for exams or important presentations) will generate an increased expenditure of glutamine. It will be used to support the formation of neurotransmitters that will help the body adapt and cope in these stressful situations.
  • Improper diet: “Miracle” diets often become too restrictive, providing an insufficient amount of nutrients and amino acids. A person who combines intense exercise with a low nutrient diet has a higher probability of suffering from a glutamine deficiency.
  • High intensity exercise: Elite athletes and fitness enthusiasts have an increased need for glutamine. Their muscles are constantly growing and this requires a higher than normal amount of energy. When you add that on top of the catabolic demands of different training regimens, the bodies need for glutamine will increase considerably.

What are the symptoms of glutamine deficiencies?

Normal blood glutamine levels are around 600 ɥmol/L. When levels drop below this number, undesirable side effects (e.g., fatigue) begin to appear. Levels below 200 ɥmol/L almost always indicate the presence of a more serious disease. Watch your glutamine levels if you are experiencing any of the following:

  • Frequent infections: Glutamine is indispensable in maintains the immune system in optimal conditions. Therefore, its deficit would lead you to experience a higher frequency of all types of infections.
  • Gastrointestinal problems: Intestinal cells use glutamine for nutrition, growth and development. A lack of this amino acid will affect the body’s digestive system and by extension its capacity to absorb nutrients.
  • Fatigue: If glutamine levels are too low, the muscles will not be able to create the sufficient amount of energy needed to sustain exercise or any type of movement. This decreases muscle endurance and increases one’s risk of fatigue during training.
  • Loss of muscle mass: Remember that 60% of muscle tissue is composed of glutamine. If the intermuscular levels of this amino acid are insufficient, the body will “break down” muscle fibers to obtain its energy, which will result in an overall decrease in muscle mass.
  • Weight loss: Weight loss can be intentional or unintentional. No matter the intention, one must be mindful to continuously properly nourish the body regardless. Loss of muscle mass coupled with insufficient nutrient absorption, will result in unhealthy weight loss.
  • Severe wound recuperation: Cells will have difficulty replicating if there is an absence of glutamine, which will in turn prevent proper wound healing. This situation can severely deplete glutamine reserves if not supplemented properly.
Glutamine Molecule

Glutamina(l-glutamina, Gln, Q), Glutamine Molecule.
(Fuente: Molekuul: 85933780/123rf.com)

Additionally, a lack of glutamine has been linked to two particularly unpleasant conditions. The first is known as “overtraining syndrome”, This is characterized by the deterioration in sports performance associated with fatigue, irritability, and loss of muscle mass that occurs in subjects who train at too high of an intensity without properly replenishing nutrient and amino acid levels.

The second is a condition called “permeable bowel syndrome,” in which cells in the intestine allow toxic molecules, microorganisms, and undigested food particles to pass into the bloodstream. This generates a state of chronic inflammation in the digestive tracts. The symptoms of this inflammation are swelling, abdominal discomfort and weight loss.

How can I increase my glutamine levels?

A person with a sedentary lifestyle can increase their glutamine levels simply by following a healthy diet, rich in nutrients and antioxidants. Diets that are too restrictive or too high in fat will decrease the availability of glutamine. The body will be using it’s glutamine reserves primarily to rid itself of these toxic substances, this will in turn lower its availability for catabolic processes.

If you are a person who lives an active lifestyle, you should also pay attention to other factors besides just your diet. For example, if you want to keep your glutamine levels within healthy levels make sure that you get enough sleep, that you don’t over train and do your best to avoid mental and emotional stress. If you know that you tend to succumb to these circumstances often, adding a glutamine supplement could be of great benefit to your health.

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A diet rich in saturated fats and sugars and lacking in nutrients has been shown to lower glutamine levels in the body by up to 25%.

What foods contain high levels of glutamine?

Glutamine is abundant in foods of animal origin, such as meat (preferably lean), eggs and dairy products. This nutrient is also found in certain fruits, vegetables, legumes, and soy derivatives.
Below, we’ve compiled a list of foods that are rich in glutamine:

  • Meat: Veal, pork, fish and poultry
  • Dairy: Milk, cheese and yogurt
  • Vegetables: Eggplants, cabbage, spinach and carrots
  • Fruits: Papaya, beans and miso (fermented soybeans)
  • Others: Tofu

It’s good to keep in mind that the glutamine present in these foods is slightly degraded during the cooking process. When this happens, it is not absorbed quite as effectively by the body. If we want to increase our intake of glutamine, we must eat these foods raw, smoked or cured. A healthy diet provides 3-6 grams of glutamine per day.

Glutamine-rich foods

Meat and dairy are good sources of glutamine, as long as they are consumed raw, smoked or cured.
(Source: Baibakova: 85027893/123rf.com)

Who would benefit from glutamine supplementation?

Glutamine supplementation will be useful for athletes or people who lead physically and mentally demanding lifestyles. This is especially true for those who are subjected to the following circumstances:

  • Diseases (infections and chronic pathologies)
  • Digestive problems (diarrhea, malabsorption, abdominal swelling)
  • Injuries and wounds
  • Mentally stressful situation (work stress, divorces, caregivers)
  • Aggressive diets (“shred/cut” diets and fasting)

Elite athletes and people who lead busy lifestyles may suffer from a lack of glutamine at specific moments of stress in exertions throughout their lives.

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An extra supply of this amino acid in the form of a food supplement will help you avoid fatigue, overtraining and unwanted muscle loss.

What types of glutamine supplements are there?

Glutamines rate of absorption by our bodies is very low. Most of this molecule is consumed by enterocytes (intestinal cells) and the white blood cells present in the intestinal tract. It’s very important to choose a supplement that enables and facilitates the absorption of this amino acid by our bodies. Glutamine supplements come in a few different forms of presentation. These cater to the varying needs and requirements of different body types and individuals. Below we have broken down the distinguishing characteristics between the varying kinds of presentation:

  • L-glutamine supplements: L-glutamine is the active and free form of the amino acid glutamine (unlike D-glutamine, an inactive compound that is not used in nutrition). This molecule should be consumed in powder, capsule or tablet form. It loses its effect if added to other foods (e.g. protein bars).
  • Glutamine peptides: The body has more difficulty absorbing this form than it does absorbing L-glutamine. However, this form is more stable and can be combined with bars and mixed beverages. These peptides may appear on the ingredient list of certain supplements, with names such as “L-alanyl or L-glutamine” or “glycyl-L-glutamine”.

Although L-glutamine is the most bioavailable form (i.e. it is more easily absorbed by our bodies), you may find it more convenient to ingest this amino acid with foods like protein bars, protein shakes or other pre-mixed beverages. If this is your case, we recommend that you choose products that contain glutamine peptides as its main active ingredients.

Raul Carrasco

“I advise taking glutamine in free form [L-glutamine] during training and glutamine that is not in free form [glutamine peptides] at the end of training with your protein shake.”

What is the best way to incorporate a glutamine supplement into your routine?

Glutamine supplements have been used for many years, in both among the wellness world and the field of sports supplementation. Without getting into how to use glutamine in medical treatments (for burns, cancer, HIV etc.), we can consider three different ways of ingest glutamine:

Type of supplement Dosage Advantage Disadvantages
L-glutamine (“free-form” glutamine) 5 -10g one to two hours before meals. Preferably in the morning or before physical exercise. Easy digestion. Can be combined with drinks rich in electrolytes (sodium and potassium) to increase absorption. Poor bioavailability (30%) – if it’s mixed with hot liquids or acids (juice), it loses its effectiveness. Consumption in combination with other foods reduces their absorption by the body.
Glutamine peptides (“not free” glutamine) 10g spread throughout the day, with meals or after training. Convenient: It can be taken with meals. Can be transported in the form of sticks or milkshakes. Very poor bioavailability (20%). A higher dose is necessary to ensure effective absorption.
L-glutamine + glutamine peptides 5-10g of L-glutamine and glutamine peptides in total, taking into account the characteristics of each product. Dividing doses into different portions throughout the day. L-glutamine before training is easier to digest and absorb. Glutamine peptides can be taken after training and with meals. Adaptable supplementation is achieved at any time of day. It can sometimes be complicated to calculate the total dose of glutamine ingested. Less economical in the long run (two supplemental items must be purchased).

The style of supplementation you choose will depend on your personal preferences, your schedule and your budget. All of these means of incorporating glutamine in the diet have proven to be helpful in improving athletic performance and alleviating gastrointestinal discomfort. At the end of the day, the only thing that matters is that you choose the method of supplementation that is right for you.

What are the benefits of taking a glutamine supplement?

Many people believe that glutamine supplements are used exclusively to gain muscle mass, but this is not true. In fact, the muscle gain associated with glutamine intake is an indirect, positive consequence of a sufficient supply of this amino acid to the muscle tissue. This happens because a sufficient amount of glutamine in muscular tissue allows the muscle to build upon itself and increase in size instead of breaking down to nourish other cells.

Woman doing sports

Healthy glutamine levels bring many benefits to your overall health and wellbeing.
(Source: Undrey: 48565581/123rf.com)

In order to unlock the full potential and benefits of glutamine, it must be consumed consistently and long-term. People who supplement with glutamine on a regular basis claim to benefit from improved physical, intellectual and mental states. The following list provides a summary of the true benefits that consistent and long-term supplementation of glutamine can bring:

  • Decreased frequency of allergies and inflamation: Glutamine allows intestinal cells to create an effective barrier in the digestive tract against toxins and any other potentially harmful substances that we may ingest. As a result, the intensity of allergies and inflammatory processes is noticeably reduced.
  • Improvement of intestinal transit: Similarly, healthy enterocytes are able to more efficiently absorb the necessary nutrients and discard the unnecessary ones. Consequently, there will be an improvement in the intestinal discomfort, gas or abdominal swelling one may be experiencing.
  • Ulcer repair: Some studies have found evidence that glutamine supplementation is associated with a much faster recovery from gastric ulcers.
  • Mood regulation: Did you know that up to 80% of neurotransmitters are produced in the cells of our intestinal tract? The adequate consumption of glutamine provides the cells with enough energy to produce serotonin, an important mood regulator.
  • Improvement in physical performance: Long term, there is an increase in the energy reserves that will allow our bodies to do physical activity for longer periods of time. Additionally, by keeping the “overtraining syndrome” at bay, it makes performing at higher intensities more attainable, facilitating safer and faster increases in muscle mass and cardiovascular capacity.
  • Supports immune function: Stress or strenuous exercise weakens the immune system, increasing the possibility of infection. The consumption of glutamine combats these effects by strengthening the cells of the immune system.
  • Fat loss: This supplement appears to decrease the desire to consume alcohol and sugary foods, which contributes to healthy weight loss.

What side effects can the consumption of glutamine bring about?

Glutamine is considered safe even when ingested in high doses. In medical treatments, doses of up to 30g per day are used intravenously without significant side effects. Elevated blood ammonia levels have been observed if high doses of this compound are ingested, however this is not a considerable danger for those who are healthy and in good physical condition.

Taking glutamine does have the potential to cause intestinal discomfort, heartburn, and nausea. If this occurs, try dividing the supplement into smaller doses (about 5g) throughout the day until the desired concentration is reached. Using glutamine without sweeteners will further decrease the occurrence of these negative effects.

Dr. Josh AxeNaturopathic Physician – Nutritionist

“Although excess glutamine does not usually cause problems, if you take it for a long time, it is advisable to add a vitamin B-complex supplement. One with vitamin B12 is especially helpful, it helps to regulate the accumulation of glutamine in the body.”

In very rare cases, cardiac and vascular complications related to glutamine consumption have been described. Some people diagnosed with joint pathologies experienced an increase in joint pain after consuming glutamine. There have also been cases of edema related to the intake of this amino acid.

What are the contradicting effects of taking glutamine supplements?

Although glutamine is safe for a large majority of the healthy population, people with special health conditions should exercise caution when adding this supplement into their diet. Consult your family doctor before purchasing a glutamine supplement if you have any of the following conditions:

  • Diabetes: Glutamine is a key component in the generation of glucose. In some people with diabetes, a surge in blood glucose (blood sugar) may occur after taking this supplement. If you are diabetic, make sure to start with small doses so you can observe how the body responds, and you can incrementally increase your dosage if it’s appropriate.
  • Cirrhosis: A diseased liver may not be able to metabolize the ammonia generated after ingesting glutamine. This can cause serious complications in those who suffer from cirrhosis. Make sure to check with your doctor before supplementing with glutamine if you know you have this condition.
  • Bipolar disorder: In some cases, consumption of glutamine has been shown to destabilize the mood of people with this psychiatric disorder. Be aware of abrupt changes in mood upon glutamine consumption before making it a consistent part of your diet.
  • Pregnancy and lactation: There is currently not enough data to confidently say that glutamine is safe for infants or a fetus in utero. This being said, it is recommended to avoid this supplement during gestation and lactation.
  • Renal disease: Decreased function of the kidneys has been observed in elderly people who were supplemented with glutamine.

Lastly, we can’t neglect to mention the most controversial topic surrounding glutamine supplementation: There have been claims that glutamine supplements have the ability to fight cancer. It is true that some doctors administer glutamine to alleviate the malnutrition that often occurs during tumor development, progression and chemotherapy treatments. However, there is not evidence showing that there is a direct correlation between glutamine supplementation and the elimination of cancer cells.

However, other experts have found evidence that shows a correlation between the presence of this nutrient and the growth of tumor cells. This is hypothesized to be due to the fact that glutamine may be increasing nutrition and energy supply to cancerous cells. If you have cancer or cancer runs in your family, we advise you to consult a health professional before making decisions that can drastically affect your health.

What is the price range of glutamine supplements?

You’re in luck! Glutamine is a compound that is very easy to extract and produce. Its prices can be very reasonable, but they depend largely on the prestige of the manufacturer. As a general rule, you should not invest more than 30 bucks on one of these supplements. Glutamine supplements that are organic and/or vegan tend to cost between five and ten dollars more than more conventional formulas.

Keep in mind that glutamine is often added to other food supplements, such as BCAAs (branched amino acids) or anything containing a multitude of electrolytes or vitamins and minerals. Obviously, these combinations exponentially increase the price of the product. If you want to watch your pocket, choose supplements that contain glutamine by it self.

Institute of Health Science and Physical Activity(ISAF)

“A possible use of this supplement [glutamine] would be for vegetarians or vegans. During periods of intense physical activity, they usually are not able to attain the necessary amount of this amino acid by way of diet.”

What do scientific studies say about glutamine supplementation?

We’ve covered many of the benefits that glutamine supplements can bring to improve your health and quality of life. But is there scientific evidence to support such bold statements?

There is data confirming the power and effectiveness of glutamine when it comes to serious pathologies (such as deep burns or HIV). Unfortunately, there is still no objective data to support the effectiveness of glutamine as a food supplement.

Glutamine has become popular as a sports supplement due to the results obtained by fitness enthusiasts. However, there is no firm or concrete evidence to support the claims that those benefits can be fully attributed to an increased intake of glutamine.

In favour Against
Proven efficacy in treating severe diseases. Latest studies (2018) find no significant increase in athletic performance or muscle mass gain.
Useful for weight loss. Less effective for weight loss than other supplements (e.g., L-carnitine).
Safe supplement even at high doses. These subjective benefits cannot be scientifically quantified yet.
Cheap supplement and easy to acquire. There are similar supplements with proven clinical benefits (e.g. creatine).
Consumers report an improvement in their overall long-term condition. These benefits remain purely subjective and have not been scientifically proven.

If you are a healthy individual the final decision about whether or not to use a glutamine supplement is entirely up to you. Elite athletes have used this substance for decades reporting good results. However, it should be noted that no significant benefits have been found from supplementing the average, healthy population. Nonetheless, it does appear to improve the health of individuals that suffer from a true glutamine deficiency.

Purchase Criteria

The supplements used in sports nutrition have eye-catching and often misleading labels, which makes choosing a good supplement a real challenge. In this section, we will talk about the determining factors you should consider when choosing your glutamine supplement. We hope this section will help you make an informed and mindful purchase:

  • Allergies and intolerances
  • Pharmacological interactions
  • Vegan or vegetarian nutrition
  • Combination with other supplements
  • Value for your money
  • Method of ingestion and dosage

Allergies and intolerances

Glutamine supplements are often manufactured in locations that handle nuts, animal products, lactose and gluten. If you are intolerant to any of the above, be sure to choose a brand that uses neutral glutamine, preferably in powder form with a pure formula.

On the other hand, if your intention is to supplement with glutamine to improve a gastrointestinal problem, such as peptic ulcers, we recommend that you choose products free of sweeteners. These mixtures have been shown to negatively affect the intestinal flora, harming your gastrointestinal health.

Pharmacological interactions

Glutamine is a supplement that has minimal negative interactions with other drugs. However, this product does affect the function of drugs that lower ammonia (lactulose) levels, chemotherapy treatments, and anti-epileptic medication. Consult with your family doctor if you suffer from any of the conditions mentioned above.

Vegan or vegetarian nutrition

There are brands of vegan supplementation that produce glutamine free of animal products. In these cases, your best option may be a powder supplement. However, there are suppliers that offer this product packaged in vegetable capsules, so you can choose format that best suits your needs – remember to look for the vegan stamp of quality in the supplement you choose!

Combination with other supplements

Although glutamine is best absorbed separately, it is increasingly rare to find a supplement of this amino acid in an isolated form. Today, it is more common to find this compound combined with other nutritional supplements. Check out some of the most frequent compounds that can be found in glutamine products:

  • BCAA: Branched chain amino acids, together with glutamine, contribute to healthy maintenance of the muscle tissue and a decrease in post-training fatigue.
  • Alfa-cetoglutarato: The combination of the two appears to reduce the degradation of glutamine, increasing the effectiveness of the supplement. In addition, when it’s combined with glutamine, it contributes to the synthesis of antioxidants.
  • Citrulline: In combination with glutamine, this nutrient can stimulates the production of nitric oxide, a vasodilator that increases the arrival of oxygen to the muscle, contributing to the enhanced recovery and growth of muscle fibre.
  • N-acetylglucosamine: This compound increases the effectiveness of glutamine supplements while keeping at bay any surges in blood glucose, a possible secondary effect of ingesting glutamine.

Value for your money

Generally, manufacturers recommend starting off with low doses of glutamine, this is meant to help avoid any intestinal discomfort if and when the body is not quite used to receiving outside sources of this amino acid.

But remember that the beneficial effects of glutamine appear after using relatively high doses (10-15g of glutamine).

We suggest that you choose a supplement that contains glutamine in high concentrations and if needed, working up to the recommended serving if you decide to start off small. Larger bulk options usually contain large amounts of supplement at a moderate price, ensuring effective supplementation for months. Always make sure to check expiration date of the package so you can get the most out of your purchase.

Method of ingestion and dosage

You can buy glutamine in powder or tablet form. The latter is a clean and convenient option. However, if you supplement with very high doses you may end up taking ten or more pills a day. In this case, we recommend opting for glutamine powder, which is much easier to incorporate into the diet.

Summary

Glutamine is one of the most important amino acids for our body. It forms our muscles and serves as fuel for enterocytes, neurons and lymphocytes. Stress and illness can affect our glutamine reserves, resulting in loss of muscle mass, abdominal discomfort and compromised immune system.

This amino acid can help you stay strong in the toughest and most enduring situations. If you are the type of person who strives to respond to the high demands of life without neglecting your health, glutamine will be a great ally for helping you accomplish your goals. Remember, it’s much more than just a bodybuilding supplement. It could be the medicinal cherry on top you have been looking for all along!

If you liked our glutamine guide, please leave a comment with your thoughts and make sure to share this article.

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