Glutamine

Well-supported for gut health and immune function during physiological stress; evidence for muscle-building in healthy individuals is weak.

A rough internal score reflecting quantity, quality, and consistency of human evidence. Not a clinical recommendation.

Strong evidence supports glutamine for maintaining gut barrier function and reducing infection rates in critically ill patients. For athletes, it may reduce upper respiratory infections after prolonged exercise. Muscle-building claims in healthy, well-fed individuals are not well-supported.

• Supports gut barrier integrity and reduces intestinal permeability
• May reduce infection risk after intense exercise
• Conditionally essential during illness and catabolic states

General supplementation: 5-10 g daily. For gut health: 10-20 g daily in divided doses. Clinical use may go higher under supervision.

• Generally well-tolerated
• Mild GI discomfort at very high doses
• Constipation in some users

Avoid in severe liver disease or hepatic encephalopathy. High doses may affect kidney function in susceptible individuals.

The body produces ample glutamine under normal conditions. Benefits are most apparent during catabolic stress, illness, or very intense training.

• Immunity55
• Recovery50
• Muscle30