L-Glutamine: What It Is, How to Take It and What the Research Says
L-glutamine is one of the most popular amino acid supplements, especially with people who train regularly. But what is it, how should you take it, and what does the research actually say? This guide gives you the honest answers.
What is L-glutamine?
Glutamine is an amino acid, one of the building blocks of protein. Your body makes it itself, and it is the most abundant free amino acid in your muscles and blood. Because your body can usually make enough, it is classed as a non-essential amino acid, although some researchers describe it as “conditionally essential” because the body may need more during serious illness or injury.
Is glutamine the same as L-glutamine?
For supplements, yes. L-glutamine is the form found in your body and in food, and it is the form used in supplements. You will see both names used for the same product.
Where does glutamine come from?
As well as making it, you get glutamine from protein-rich foods, including:
- Meat, poultry and fish
- Eggs and dairy
- Beans, lentils and tofu
What does the research say?
L-glutamine is popular with people who train, but it is worth being realistic. Studies in healthy adults who already eat enough protein have produced mixed results, and there is limited evidence that extra glutamine improves strength, muscle growth or recovery on its own. Much of the stronger research has been done in hospital settings, with patients who are seriously ill or injured, and those findings do not automatically apply to healthy people taking a supplement.
There are currently no approved health claims for glutamine in the UK. If you choose to take it, think of it as one part of your overall training and nutrition routine, alongside enough protein, sleep and a varied diet.
How to take L-glutamine powder
- Serving size: 5g is a common serving. Always follow the directions on your product label.
- How to mix it: L-glutamine powder has very little taste, so it mixes easily into water, juice, EAAs or a protein shake.
- Timing: Many people take it after training, but any time of day works. Consistency matters more than timing.
Powder or capsules?
Powder is usually better value and makes it easy to take a 5g serving in one go. Capsules are convenient, but you would need to take several to reach the same amount.
Is L-glutamine safe?
L-glutamine is generally well tolerated by healthy adults at common supplement doses. Speak to your doctor or pharmacist before taking it if you have liver or kidney problems, take regular medication, or are pregnant or breastfeeding.
Frequently asked questions
How much L-glutamine should I take a day?
5g a day is a common serving. Follow the directions on your product label and do not exceed the recommended dose.
When is the best time to take L-glutamine?
Whenever suits you. Many people add it to their post-training shake.
Can I mix L-glutamine with creatine or protein?
Yes. It mixes easily with other powders and drinks.
Elevate L-Glutamine
Elevate L-Glutamine is 100% pure, ultra micronised L-glutamine powder, with 100 servings of 5g in every 500g tub.
This article is for general information only and is not medical advice. If you have a health condition or take medication, speak to your doctor or pharmacist before taking a supplement.