Take this supplement to improve gut health
L-glutamine is a supplement that I have been taking for over a year now. Why? Firstly, I am always open to trying new things in order to improve my gut health. And secondly, once I dug into the science and learned the multiple benefits it may confer, I couldn’t resist trying it out and sharing my knowledge with you.
Studies have shown L-glutamine positive effects in terms of reducing inflammation and helping in exercise recovery, but also in strengthening the immune system and improving IBD and IBS symptoms.
What is L-Glutamine?
L-glutamine is a non-essential amino acid produced by the body but can also be found in food. It is the main energy source of intestinal cells (especially from the colon) and of some immune cells. Thus, L-glutamine is very important for gut health.
L-glutamine benefits
Reason #1 — Improves leaky gut symptoms
Also known as “intestinal permeability”. L-glutamine has been shown to help maintain a proper intestinal barrier, thus reducing the passage of bacteria, toxins, and food particles to deeper parts of the intestinal tissue. As a consequence, the chronic inflammation that leads to leaky gut symptoms is reduced.
Reason #2 — Reduces inflammation in Inflammatory Bowel Disease (IBD)
In conditions such as Crohn’s disease ad Ulcerative Colitis, there is an overactivation of the immune system that attacks the intestines. L-glutamine can reduce inflammation and improve symptoms.
Reason #3 — For Inflammatory Bowel Syndrome (IBS)
IBS symptoms are greatly linked to stress. During periods where cortisol is elevated, L-glutamine can be greatly reduced in the muscle tissue. Here is when taking L-glutamine can help in relieving IBS symptoms.
Reason #4 — Main source of energy for intestinal cells and some immune cells
Intestinal and other immune cells use L-glutamine as an energy source to function properly.
Reason #5 — Decreases muscle soreness after exercise
L-glutamine promotes carbohydrate storage and muscle glycogen synthesis during recovery after exercise.
Reason #6 — May help in fatty liver disease
Mice studies have shown that L-glutamine supplementation can slow down the progression of liver disease caused by nonalcoholic steatohepatitis (NASH).
How much L-glutamine should you take?
- For leaky gut: 30–80 grams a day
- For IBD patients: 500 mg per kilogram of body weight daily, for 2 months
- To reduce overall inflammation: 400 mg per kilogram of body weight per day
- For infections: 30 grams per day
- For long-term use (1–3 months): 15–30 grams daily (safe dosage)
- For healthy athletes: 20–30 grams daily
Tip #1
Increment the dosage slowly over the course of weeks to mitigate side effects and give a chance to the body to get used to high dosages.
Tip #2
Take L-glutamine on its own (with water) to avoid amino acid competition.
Is L-glutamine safe in the long term?
L-glutamine is very useful to take short-term when feeling gut discomfort, leaky gut, increased IBD/IBS symptoms, or during recovery after heavy exercise. However, L-glutamine should not be taken for more than 3 months, as it can cause amino acid imbalances and impair the synthesis of endogenous glutamine.
Moreover, people with kidney disease, liver disease, or Reye’s syndrome should avoid taking L-glutamine supplements as certain types of tumors feed on L-glutamine.
