Calculate L-glutamine doses by goal. The most abundant amino acid in the body, with very different evidence levels: strong in critical illness/burns/surgery, moderate in IBD/short bowel, thin in healthy athlete recovery. Math, not medical advice.
Your situation
10
g L-glutamine per day
g L-glutamine per day
Where the evidence is solid vs thin
- Strong evidence: critical illness/ICU parenteral glutamine, severe burns, post-surgical recovery, short bowel syndrome.
- Moderate evidence: IBD adjunct (some trials), pre-surgery prep, sickle cell crisis prevention (Endari, FDA-approved).
- Thin/conflicting: healthy athlete recovery, immune support, “leaky gut,” general GI health.
- The catch: healthy adults synthesize 50-80g glutamine/day endogenously and consume 3-10g from dietary protein. Supplementation in well-fed athletes adds little to the existing pool.
Timing and stacking
- For GI goals: empty stomach, 15-30 min before meals.
- For recovery: post-workout with protein/carbs (if used at all).
- Pre-bed: some protocols use 5g before sleep for GHRH support — minimal evidence.
- Split doses: over 20g/day, split 2-4 times for better utilization.
- With food vs fasted: food slows absorption (matters less for glutamine than for BCAAs).
Safety
- Well tolerated up to 30g/day in most studies. Higher doses are typically clinical (ICU, burns).
- Liver/kidney disease: avoid unless under specialist supervision (glutamine metabolizes to ammonia).
- Cancer: theoretical concern (some tumors are glutamine-avid). Discuss with oncologist; do not self-supplement during active treatment.
- Reye-like syndrome risk: avoid in children with viral illness without clinician guidance.
- Pregnancy: safety not established; use only food-derived glutamine.
