howtosupplement
Digestion

L-Glutamine

Conditionally essential amino acid that may support gut barrier function and IBS symptoms, mainly in adults with digestive stress.

L-Glutamine

L-Glutamine

48
score
C
evidence
Safe
risk
Quick Take

Mostly a gut-support supplement — worth a trial for IBS-type symptoms, not for muscle or general wellness.

L-glutamine is the most abundant amino acid in blood and muscle, found in protein-rich foods like meat, dairy, eggs, tofu, and beans. It is a major fuel for intestinal cells and immune cells and helps maintain tight junctions in the gut lining. Best human evidence points to improved intestinal barrier function, some IBS-type symptom relief, and possible help with diarrhea or exercise-related gut distress. It tends to help most when the gut is stressed rather than in already healthy adults.

Proven Benefits

01
Reduces gut permeability
02
May improve IBS symptoms
03
May reduce diarrhea episodes
04
May reduce exercise GI distress

Protocol

Amount
5-15 g
Frequency
Split into 1-3 doses daily
When
Any time of day — take with water, and with meals if it upsets your stomach.

Onset Time

Several days for gut markers, 4-8 weeks for IBS-type symptom changes

Who Should Consider

Adults with post-infectious IBS
People with frequent loose stools
Endurance athletes with exercise-related GI distress
People trialing short-term gut barrier support

Food Sources

  • Beef or chicken (~1-1.5 g per 100 g)
  • Milk or yogurt (~0.6-0.8 g per cup)
  • Eggs (~0.3-0.5 g per 2 large eggs)
  • Tofu (~0.7-0.9 g per 100 g)
  • Beans or lentils (~0.6-0.9 g per cup cooked)

How It Works

Glutamine is a preferred fuel for enterocytes, the cells lining the small intestine, helping them maintain tight junction proteins, mucin production, and barrier integrity. It also donates nitrogen for tissue repair and may influence incretin signaling after meals.

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