Glutamine is an amino acid that can combat lactic acid during a workout and increase muscle recovery times.
For this reason, glutamine is included in most pre workout supplements.
It plays a vital role in the biosynthesis of proteins and keeping everything from your brain to your gut, running smoothly. It is also one of the few amino acids that can cross the blood brain barrier.
Recent research has shown that glutamine however goes far beyond its role in protein biosynthesis. The more we learn about it, the more apparent the need for supplementation becomes.
It's also a key building block for repairing and building muscle tissue. As such, it’s become quite popular among bodybuilders and fitness enthusiasts.
Glutamine could help you get stronger, increase your lean body mass, and handle tougher workouts with less muscular soreness and damage.
We’ve ranked the ten best glutamine supplements that you can get your hands on according to quality and efficacy.
1. MuscleTech Platinum Glutamine
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MuscleTech uses a specialized processing technology to reduce the particle size of its glutamine powder so it is more readily absorbed and easier to blend into shakes and smoothies.
It’s tested for purity and efficacy with advanced chemical analysis equipment, so you know that each 5000 mg scoop is going to be pure glutamine.
2. Optimum Nutrition Glutamine
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Optimum Nutrition’s glutamine capsules are the best choice if you want a capsule-based glutamine supplement. Each capsule has 1000 mg of glutamine in a gelatin capsule, with only magnesium stearate added to keep it shelf-stable.
For those seeking a moderate dosage, and for those who hate the taste of glutamine powder, it’s excellent. If you want to take several thousand milligrams of glutamine per day, it’s probably better to opt for a powder based supplement, and of course a strict vegetarian won’t go for a gelatin capsule.
That aside, just about everyone else can be happy with this glutamine supplement.
3. Evlution Glutamine
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Evlution’s glutamine formulation is 100% pure glutamine powder. There are zero other ingredients; no stabilizers, no binders, and no flavoring agents.
This might not be what you want if you don’t like the taste of glutamine, you might not be a fan of taking 5000 mg of glutamine powder with no flavoring, but for serious glutamine users, this is a great choice.
4. BulkSupplements Pure Glutamine
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BulkSupplements is king when it comes to huge quantities of highly pure supplements in powder form. If you know you’ll be going through a tremendous amount of glutamine, it should be your go-to choice.
The large bags can be a little unwieldy, and they aren’t the greatest when it comes to staying closed, but the quality of the product itself is unassailable.
5. Pure Encapsulations Glutamine
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Coming in a 1000 mg capsule, this is another good pill-based form of glutamine. Of the capsule form glutamine supplements that are vegetarian-friendly, this one is the best.
Pure Encapsulations use a cellulose capsule from plant material, plus ascorbyl palmitate as a preservative. Like other capsule supplements, it’s good if you dislike the taste and inconvenience of powder, but it’s not very practical for high doses on a regular basis.
6. Kaged Muscle Glutamine
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Kaged Muscle uses its trademark fermenting process to partially metabolize and active the glutamine in this supplement, which should lead to more effective absorption and better bioavailability.
With something taken in as high of a dose as glutamine, this may be less important than with other supplements, but it’s still a unique perk that you’ll only get with Kaged Muscle.
7. MP Essentials Glutamine
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MusclePharm produces a powdered glutamine supplement like many of its competitors, and the quality is good: no extraneous ingredients, and each scoop contains a hefty amount of glutamine.
The main drawback is the fact that this powder is produced on the same equipment as other supplements that might contain gluten, dairy, or eggs. This means it’s not the right choice if you have food sensitivities. Other competitors offer similar products that are certified free of allergens.
8. BPI Sports 100% Pure Glutamine
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Coming in powder form, this glutamine supplement delivers six different metabolized forms of glutamine, totalling 6500 mg of glutamine per ser scoop.
It also includes 500 mg of vitamin C for extra antioxidant and recovery power. The dosage and variety of glutamine is great, but purists won’t like the artificial flavors and coloring agents.
9. Jarrow Formulas Glutamine
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Jarrow Formulas offers a capsule-based glutamine supplement that’s vegetarian friendly and delivers 1000 mg of glutamine per capsule, but it can’t quite measure up to the purity of some of the other manufacturers that make glutamine pills. There are a few too many extraneous ingredients that other companies manage to get by without.
10. Now Sports Glutamine Powder
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Now Sports has a pretty standard glutamine supplement. It’s powder-based, has no extra ingredients, and comes in a 500 gram bottle, which is enough for 100 high-dose servings.
Now Sports doesn’t really distinguish itself with this supplement, and unfortunately its reputation is less than stellar with the quality of some of its other ingredients, so barring evidence to the contrary, it’s probably better to go with a competitor offering a similar product instead. Even so, there’s nothing objectively wrong with this supplement.
Glutamine benefits and side effects
Although glutamine is categorized as a non-essential amino acid (meaning our bodies can produce it), in certain conditions it becomes an essential amino acid.
During times of peak stress (such as illness or injury), the body cannot create enough glutamine and thus must rely on dietary supplementation (through food or pills) to meet the body's high demands (1).
There are two forms of L-glutamine: Free form (regular) or Alanyl L-glutamine. Both forms provide the same benefits and can be consumed with a pre-workout or immediately after your workouts for maximum absorption and effect.
Alanyl l-glutamine is the combination of 2 amino acids: glutamine and L-alanine. The reason that it’s popular is that because it can be digested better and it is more stable, which is why its included in many BCAA mixes. Furthermore it’s easier to take on an empty stomach than regular l-glutamine.
If you can afford it, then go for alanyl glutamine.
Not everyone enjoys popping pills and while glutamine is conditionally essential, our modern diets don’t favour glutamine rich foods all the time. Here is a list of foods that are rich in glutamine so that pill or powder supplementation is not always necessary.
It is recommended that you consume 2-3 servings of these foods daily: spirulina, grass-fed beef, cottage cheese, bone broth, asparagus, turkey and wild fish (cod or salmon).
Benefits
Glutamine improves immunity. Glutamine is responsible for enhanced immune defense. As one medical study pointed out, glutamine regulates the IgA antibody. This specific antibody attacks foreign, harmful bacteria as well as viruses. The better your body is at regulating this antibody, the faster it can attack invaders and the better prepared you are to any health threats.
Glutamine facilitates faster workout recovery. After an intense weight training session or any other form of exercise, stress levels are raised and glutamine is in high demand. The amount of glutamine normally found in one's diet is not enough to cover all the bases. Therefore some supplementation is in order.
Glutamine supplementation can help your muscles last longer and push harder to squeeze out everything in your workouts. Furthermore it has been shown to improve muscle hydration (2). More hydration leads to less muscle damage and quickens recovery time from workout strains.
Glutamine has been shown to heal leaky gut syndrome. Leaky gut syndrome (or intestinal permeability) is a common problem today and affects millions. Leaky gut syndrome has been proven to cause chronic inflammation in the body and be a catalyst for diseases such as lupus, migraines, arthritis and multiple sclerosis.
Glutamine is a major source of fuel for cells – especially in the small intestine. One study examining 20 hospital patients found that supplementing with L-glutamine decreased overall intestinal permeability (3). Further studies have been done since then and they have all shown that glutamine supplementation can actually heal leaky gut syndrome and is the number one amino acid to help with repair.
Glutamine boosts growth hormone 400%. Human growth hormone (HGH) is a wonderful hormone that aids the body in building muscle, burning fat and staying healthy. It has been dubbed the youth hormone as well, for its anti aging effects in the body.
Research has been able to reveal that after supplementing with glutamine HGH levels are increased nearly 400% (4).
This massive hormonal response (which individuals pay $1000 per injection), leads to increased RMR (resting metabolic rate) burning more fat, protects muscle from catabolism and helps build more muscle (5).
Glutamine combats lactic acid during a workout. Ever felt that burning sensation when you workout? When you work out hard, your body builds up lactic acid in response to the fatigue setting in and your body not being able to generate enough oxygen. After a while your muscles will fail due to lactic acid build up.
The more lactic acid you can tolerate however, the harder and longer you can push your workout giving you better results every time you hit the gym. Thankfully glutamine can help you tolerate higher levels of lactic acid – according to studies done at LSU.
Just 2g of glutamine supplemented, increased bicarbonate levels and growth hormone over a 90 min window. Bicarbonate buffers, are what the body uses to combat acidity build up (such as lactic acid). Therefore taking glutamine before your next training session, could help you last longer and squeeze out those last 2-3 reps.
Glutamine can help treat trauma and burns. As we know, in times of injury glutamine is in high demand; so much so that it needs to be supplemented. However it does provide some amazing healing benefits. Take burn victims.
One double blind study examined 45 adults bearing severe burns. For recovery, some of them were given mixtures with glutamine, others were not. Researchers found that mortality rates were reduced, viruses were fought off and blood infections, from the burn wounds were significantly reduced – in those taking the glutamine mixture.
Glutamine can speed postoperative recovery times. Thankfully the body doesn’t know the difference between accidental trauma, and elective trauma. Randomized studies have proven it: Patients receiving glutamine supplementation in postoperative patients decreased length in hospital stay.
Glutamine can support full body detoxification efforts. Glutamine plays a variety of roles in the human body, but one that stands out is its support for detoxification. Specifically detoxifying high levels of ammonia. High levels of ammonia can be dangerous in the body and a sign of liver or kidney damage.
Glutamine acts a buffer against rising levels of ammonia, turning the excess into various amino acids and sugar (6). This prevents excess build up in the body and keeps everything running smoothly. That being said, glutamine supplementation is not a cure and should you suspect high ammonia levels – seek medical attention immediately.
Glutamine can help with memory, focus and attention. Glutamine is one of the most versatile and its ability to cross the blood brain barrier gives it a unique advantage. It is often called brain fuel because glutamine is utilized to create GABA and glutamic acid – two of the most important neurotransmitters involved in thinking, memory and mood regulation (7).
Glutamine reverses muscle wasting. After an intense workout your body is depleted of amino acids, especially glutamine. This is the perfect muscle wasting state aka muscle catabolism. Supplementing with glutamine right after your workout can stop muscle catabolism dead in its tracks (9).
It can help bedridden patients even more. Research has shown that oral supplementation with glutamine can reverse muscle wasting in those with HIV/AIDS or advanced cancer (10).
Side effects
Glutamine may cause increased thirst and dehydration because of its ability to retain water in the body. Other possible side effects include dizziness, depression, insomnia, headache and skin rashes.
As awful as all of those sound, it should be said that the possibility of overdosage and side effects is quite low. According UMMC glutamine is safe in doses of 14g or higher.
Diabetics should be careful using glutamine, because it has been shown that they metabolize glutamine abnormally. Individuals with liver or kidney problems should consult a doctor first.
Recommended dosage
For the average joe, 10g split over 2 doses is plenty of glutamine. For serious athletes, the dosing is doubled to 20g daily (split over 2 doses).
While long term supplementation of glutamine hasn’t shown to cause any issues, to avoid excess build up in the body, one may want to supplement with B vitamins (specifically B12). They will help in controlling glutamine levels and ensuring you don’t get too much of a good thing.
Glutamine can be taken using pills or powders.
Let’s make one thing clear: there is no physiological advantage to taking one or the other here if the doses are the same. It really just comes down to 3 things: price, taste and convenience. Taste is negligible in powder form. You’ll barely notice it. As for price, capsules tend to be more expensive because of the process of encapsulating everything.
Recap
Whether you are using it for muscle building, athletic performance or healing leaky gut, glutamine should be part of your daily diet.
https://bodynutrition.org/glutamine/
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