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Glutamine is an amino acid that plays a vital role in many of the body’s essential functions. Some foods have glutamine. The most common type of supplement is glutamine powder, also known as L-glutamine powder. We rank the best glutamine powders of 2020 below.
- Glutamine is a protein building block
- This amino acid is an integral part of the immune system
- Glutamine is especially relevant because of its role in intestinal health
- There are times when your body may need more glutamine than you can produce, so that you might use a supplement
The Best Glutamine Powders
The following are our picks for the best glutamine powder options.
- Combination supplement that helps heal the stomach lining
- Builds and repairs the intestines
- Reduces intestinal permeability
- Contains 5 grams of L-glutamine per serving
- Contains quercetin to reduce inflammation
- Includes antioxidants to combat free radicals
- L-glutamine powder for muscle recovery and endurance
- 60-day supply
- Non-stimulant formula
- Dissolves instantly
- Supports protein synthesis and replenishment of glycogen
- Unflavored/no artificial flavors
- Replaces glutamine lost during intense exercise
- 5 grams of pure L-glutamine per serving
- Plays a role in muscle protein development
- Mixes easily in any liquid
- Optimum Nutrition has a long, positive reputation for creating high-quality supplements
- Contains 3 grams of free-form L-glutamine per serving
- Helps support the lining of the gut
- Promotes optimal functionality of the gastrointestinal tract
- Pure Encapsulation products are hypoallergenic
- Helps promote the development of lean muscle mass and preserve it
Codeage Gut Health Supplements
- Contains L-glutamine but also other gut-healing ingredients
- Includes marshmallow root and licorice root
- Formulation includes chlorella and blue-green algae
- Includes soil-based probiotics and prebiotics
- This isn’t a powder but is a capsule instead, which may be more convenient for some
- Includes zinc, tonic mushroom, and apoptogenic herbs
- Vegan and non-GMO
What is Glutamine?
Glutamine is also sometimes referred to as L-glutamine or L glutamine.
It’s an amino acid, and the primary purpose of all amino acids, including L-glutamine, is that they are building blocks for protein. Proteins also transport substances found in our blood and fight bad bacteria and viruses.
There are two forms of glutamine, which are L-glutamine and D-glutamine. They are similar but have a different arrangement of molecules. The form we’re discussing that’s found in foods and supplements is L-glutamine. If you see a supplement listed as glutamine, it’s L-glutamine. D-glutamine isn’t that important to us as living organisms.
Your body can produce L-glutamine naturally, and it’s the most abundant amino acid we have in our bodily fluids and blood. There are times when you need more than what your body can produce, which is where a glutamine powder supplement can be helpful.
If you’re sick or injured, you need to obtain glutamine from your diet or a supplement.
Glutamine is involved in more metabolic processes in your body than any other amino acid. If you don’t have enough glucose, your body will turn glutamine into glucose.
Glutamine is a source of fuel for the intestinal lining cells, and without enough glutamine, these cells may waste away.
Glutamine is naturally found in high-protein foods such as fish, meat, beans, and dairy products.
There are some reasons you might want to supplement with an L glutamine powder. Conditions that can lead to an L glutamine deficiency include:
- Stress or shock
- Major infections
- Intense exercise
- Immune disorders
- Chronic GI diseases including inflammatory bowel disease and Crohn’s
- Lack of dietary glutamine
Glutamine and the Immune System
Glutamine serves as the main source of fuel for our immune system.
After L-glutamine is synthesized in our skeletal muscles, it’s then discharged throughout our immune cells.
If you do an intense workout or you’re unwell or injured, your L-glutamine is depleted and this can weaken your immune system.
Boosting your immune system is one big reason you might consider supplementing with the best glutamine powder available.
Research has found evidence that using a glutamine powder or glutamine supplement may help reduce hospital stays after surgery, decrease infections, and improve overall health. Glutamine supplementation in critically ill patients has also reduced medical costs and improved survival rates according to research.
Animal studies have shown that glutamine powder or supplements may improve immune function when infected by a virus or bacteria.
One of the most common uses of L-glutamine in medicine is to help people recovering from severe trauma.
Providing a glutamine supplement can stimulate protein synthesis, which can improve immune function and help the body better recover from surgery or severe trauma.
Often what happens is that patients who are critically ill and especially patients who have severe burns, are given L-glutamine through either enteral tube feeding or intravenously. Glutamine supplementation in these settings is thought to promote wound healing and also to help prevent bacteria from spreading from the site of the wound to the bloodstream.
Digestive and Gut Health
A big reason people search for the best glutamine powder or L-glutamine supplement is that they want to improve their digestive health.
L-glutamine is one of the most important nutrients for our digestive system because it helps retain our intestinal wall integrity.
Glutamine is healing to tissues throughout the entire body, but especially to the tissues located in the digestive tract.
We often hear about leaky gut, and glutamine is an excellent supplement if you’re dealing with that condition. It helps maintain and rebuild the barrier between the interior of your intestines and the rest of your body to protect you against leaky gut.
The role of glutamine in your intestines is also relevant to your immune system. Your gut is an important part of your immune system, so anytime you can improve gut health, you may be improving your immunity as well.
If you have a gastrointestinal or digestive disease like IBS, glutamine may be an important supplement for you.
L-glutamine can help reduce inflammation and soothe intestinal tissue. It can also reduce intestinal spasms. Many people find taking an L-glutamine powder or supplement helps reduce IBS symptoms significantly.
Athletic Performance and Muscle-Building
Some people use glutamine powder and other supplements to help improve their exercise performance and boost muscle gains.
There’s evidence that suggests glutamine supplements may improve recovery following periods of intense exercise and reduce soreness.
Side Effects of Chemotherapy
There have been several key studies that suggest glutamine may help with the side effects of chemotherapy, and in particular, the skin-related side effects.
For example, in a study from 2017 published in Molecular and Clinical Oncology, L-glutamine reduced the severity of skin inflammation called treatment-induced dermatitis in people going through radiation or chemotherapy.
A 2007 study published in Colorectal Disease found L glutamine reduced complications following surgery in people who’d undergone colorectal cancer surgery, and shortened the duration of their hospital stay.
How Should You Choose the Best Glutamine Powder or Supplement?
When you’re looking for the best glutamine powder or supplement, a key consideration and perhaps the biggest is the delivery system. You want to find a supplement with free-form L-glutamine. Glutamine is not stable, so don’t buy protein bars or pre-made beverages that claim to provide you with glutamine.
If you have gut issues, a glutamine powder may be best for you as opposed to a capsule because your body may be able to more effective absorb the powder. If you don’t have gut issues, a capsule or a glutamine powder may work for you.
It’s always a good idea to look for supplements that submit to voluntary inspections by independent groups. This is because, in the U.S., dietary supplements are, for the most part, unregulated. For example, look for a glutamine powder that’s been certified by NSF International or ConsumerLab, which will indicate quality and safety.
Are There Any Glutamine Powder Side Effects To Be Aware Of?
For most people, using a glutamine powder or supplement is considered safe.
There are a few instances where you shouldn’t take a glutamine supplement, however.
- If you have Reye’s syndrome, liver disease, or kidney disease, don’t take a glutamine supplement.
- If you have cancer you should potentially avoid glutamine supplements as well, so speak to your doctor about this.
- You should always follow the dosage instructions when you use a glutamine supplement, and never take more than is recommended.
- If you are sensitive to MSG, you should avoid glutamine supplements.
- If you have bipolar disorder or epilepsy, talk to your doctor before taking glutamine. Anti-seizure medicines can block glutamine stimulation in the brain, leading to a negative interaction.
Glutamine Powder FAQs
When you’re searching for the best glutamine powder, the following are answers to questions you may have.
What is Glutamine Powder Used For?
L-glutamine is something in our bodies that we need for cellular energy. L-glutamine is an amino acid, and it is important for the synthesis of protein, the repair and maintenance of intestinal tissue, many biological processes, and the regulation of immune and kidney function.
Glutamine powder is often used in supplement form to help with recovery from serious injuries, burns, or illnesses. Glutamine powder can be used to improve athletic performance, reduce side effects of chemotherapy and radiation, and to promote intestinal health.
How Do You Take Glutamine Powder?
If you use glutamine powder, you can add it to beverages. Choose a powder that can easily be mixed in hot or cold powder. You can also take it on its own and chase it with a liquid.
As far as a safe glutamine powder dosage, first, it’s generally considered safe as a supplement because it’s an amino acid that your body normally produces. The typical diet will contain anywhere from 3 to 6 grams of glutamine a day on average.
Glutamine supplement doses range from 5 grams a day to up to 45 grams a day for a period of six weeks.
There have been other studies that have shown it appears to be safe to take a glutamine dose up to 14 grams a day.
If you’re just starting out with glutamine powder for any reason, it’s advised to start with a low dose of around 5 grams a day. Always talk to your doctor before starting any supplements.
Glutamine has what’s described as a rapid turnover rate, meaning you may be able to take high amounts without side effects.
When Should You Take Glutamine Powder?
If you work out, a good time to take glutamine powder can be after you do so. Your glutamine stores are depleted after a workout. You can also take glutamine any time of day you find convenient, and it shouldn’t keep you away if you take it before bed.
Some people find they get maximum benefits when they take their glutamine powder on an empty stomach.
Where Do You Buy Glutamine Powder?
We recommend buying glutamine powder from one of the companies highlighted above, which are available on Amazon. These glutamine powder products are high-quality and have excellent customer reviews. You also have the Amazon customer service so if you don’t like the glutamine product you buy you can likely return it, and of course, there’s the convenience of Prime Shipping.
Summing Up—The Best Glutamine Powders of 2020
Glutamine powder can be an important supplement to add to your routine. Taking a glutamine powder is a good way to heal your gut, and in particular, leaky gut. Glutamine powders can help you heal from injuries and illnesses, and they can also be a good way to fuel your workouts and recovery. Glutamine plays a role in the health of your immune system as well.
Before you take a glutamine powder or any supplement, speak to your health care provider. The above is informational only and not intended to replace medical care and advice.