GlutamineNEWS FEED

Posted: Sep, 1, 2017

There are 20 protein-building amino acids- 9 are considered essential (meaning the body can’t produce them from other sources, so humans must get them from dietary sources), 6 are conditionally essential (meaning that they are essential when the body is under certain conditions), and 5 are non-essential. Glutamine is a conditionally-essential amino acid, and while its considered conditionally-essential it is nonetheless especially prevalent in the body, especially in the skeletal musculature, where it accounts for some 60% of all free aminos present there.


Health Benefits: Because of its prevalence in the skeletal musculature, you might assume that glutamine plays a major role in muscle health… and you’d be right. Because of this, many post workout/recovery supplements contain significant amounts of glutamine. What you might not be as aware of is that glutamine plays a major role in intestinal health, and is often a key supplement for those dealing with intestinal conditions like Crohn’s, colitis, diverticulitis, IBS and leaky gut. 


Negatives/Cautions: Glutamine (specifically L glutamine) is generally well tolerated by most people. Lower quality glutamine can have an ammonia smell to it and should not be consumed. In some people, glutamine can trigger gastric upset, and in others, glutamine can convert to glutamate (think MSG) and can bring about similar negative reactions (flushing, sweating, chest pain, etc.) to those who are sensitive.


What to Look For: Glutamine (specifically L glutamine) is available in capsule form but is most often sold in powder form. High-quality glutamine should contain no other additives and should be relatively tasteless when mixed with water or other liquids. Some manufacturers market theirs as “micronized” glutamine, which may be more quickly and easily absorbed (note that there is no set definition of “micronized”, and most powders are, by nature, micronized to a greater or lesser degree). 


How to Take: Typical dosage amounts for glutamine are 2-10g per single dose, and can usually be taken 1-3 times a day. As glutamine powder is relatively tasteless, it can be added to shaker bottle drinks and smoothies without changing the flavor.