Glutamine is the most abundant amino acid in the human body and plays many important roles. Glutamine supplementation has been commonly recommended to athletes by many-a-bodybuilding coach to aid in muscle growth and strength gain. But is there evidence to support this? Actually, no. Research shows that in healthy individuals, glutamine intake from the diet is adequate for the body’s needs, including for muscle growth.
What glutamine supplementation MAY be useful for:
-Improvements in gut health in individuals with IBS/IBD.
-Increased healing in individuals with large wounds or burns, but is not indicated in critical care settings.
Glutamine is understood to have a protective effect on the gut against stresses, improving growth of the cellular lining of the gut and modulating tight junctions.
Recommended dosage of L-glutamine supplements is approximately 0.5g/kg bodyweight.
Remember that no supplement is magical, and any improvements will likely be modest in nature!
-Katy Hair, RD, LDN, CNSC
Kim, M, et al. The Roles of Glutamine in the Intestine and Its Implication in Intestinal Diseases. Int J Mol Sci. 2017 May; 18 (5): 1051.