Written by Steve Theunissen | ISSA: CPT & Fitness Nutrition
Fact checked by Robert Iafelice, MS, RD, LDN
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Glutamine is a popular supplement among athletes and gymgoers. Research shows that it can promote protein synthesis for muscle growth and repair while reducing delayed onset muscle soreness after a workout.
This article reveals the 7 best glutamine supplements on the market, broken down by category to make it easy to find the ideal product to meet your training goals.
We also go in-depth into the research-backed benefits of supplementing with glutamine and give you a comprehensive buyer's guide to help you navigate the crowded glutamine supplement market.
Table of Contents:
- 7 Best Glutamine Supplements
- What Is Glutamine?
- Benefits of Glutamine Supplements
- Potential Side Effects
- What To Look For When Buying Glutamine
- FAQs
Let's start discussing the best glutamine supplements on the market, so you can better support your gym goals.
7 Best Glutamine Supplements
- Overall Best Glutamine Supplement: Swolverine L-Glutamine
- Glutamine and BCAA Supplement: Transparent Labs BCAA Glutamine
- Glutamine Supplement For Gut Health: Kaged Glutamine
- Bodybuilders Glutamine Supplement: Transparent Labs Post
- Glutamine Capsules: Life Extension L-Glutamine
- Budget Glutamine Supplement: BulkSupplements L-Glutamine
- Weight Loss Glutamine Supplement: Naked Glutamine
SFS Pick
Swolverine
SFS BCAA Combo Pick
Transparent Labs
SFS Gut Health Pick
Kaged
1. Overall Best Glutamine Supplement: Swolverine L-Glutamine
Swolverine L-Glutamine is a no-frills supplement that provides 5 grams of pure micronized L-Glutamine powder in every serving. The micronized form makes the active ingredient faster absorbed in the body.
This is an unflavored form of glutamine powder. That is a good thing, as it means you can add it to any drink without affecting the original taste of the beverage. Many people don't like the taste of glutamine, so you will probably appreciate the non-flavor even if you're simply mixing it with water.
Every tub of Swolverine L-Glutamine contains 300 grams. At a daily dose of 5 grams, that provides you with 60 servings. The label recommends taking one scoop before and another after your workout, so you will get a 30-day supply if you follow those guidelines.
Pros
- Pure glutamine
- Micronized
- Unflavored
Cons
- Quite expensive
This L-Glutamine supplement powder can help you optimize post-workout recovery by reducing muscle breakdown and exercise-induced muscle soreness. Faster recovery times and less muscle soreness...
2. Best Glutamine and BCAA Supplement: Transparent Labs BCAA Glutamine
Transparent Labs BCAA Glutamine combines glutamine and branched-chain amino acids to deliver a synergistic muscle-building and repair effect on your body. BCAAs are considered to be the 'master regulator' of protein synthesis, the muscle recovery and rebuilding process that takes place after a workout. Glutamine enhances recovery and provides extra immune system benefits.
Every serving of Transparent Labs BCAA Glutamine contains 8 grams of BCAAs in the ideal 2:1:1 leucine to valine to isoleucine ratio. You also get 5 grams of glutamine per serving and one gram of coconut water. Transparent Labs market this product as both an intra- and post-workout supplement.
This is a powder-form supplement. It is free of artificial flavors, sweeteners, and preservatives. You are able to select from 5 flavors, including tropical punch and blue raspberry. There are 30 servings in every container. If you take it both during and after your workout, you will only get 15 days' worth of use, making it quite expensive.
Pros
- 8 grams BCAAs
- Five flavors
- 5 grams glutamine
Cons
- Expensive
CoreSeries BCAA Glutamine, as with all Transparent Labs products, was created to be the best BCAA “repair and recovery” supplement available. The active ingredients, all backed by clinical research...
3. Best Glutamine Supplement For Gut Health: Kaged Glutamine
Kaged Glutamine provides you with a 100% plant-based fermented form of L-Glutamine. The only ingredient is 5 grams of glutamine, making for a very pure, additive-free supplement. With 500 grams in every container, you get a massive 100 servings with every purchase. That makes for very good value.
The plant-based L-Glutamine in this product is very beneficial for gut health. It supports immunological function, repairing intestinal damage, lowers inflammation, and helps with the generation of digestive enzymes. Glutamine can also promote intestinal cell growth.
Kaged Glutamine is an unflavored powder supplement, so you can add it to your pre- or post-workout without affecting the flavor. I tried mixing this product with just a spoon in a glass of water. After just a few seconds of brisk mixing, I ended up with a fully dissolved, gunk-free drink that went down very easily.
Pros
- Plant-based L-Glutamine
- Mixes very well
- Good value
Cons
- Some people may prefer a flavored product
Each scoop of this pure l-glutamine uses a powerful dose, and each bottle contains a whopping 100 scoops. Kaged uses premium l-glutamine that mixes easily and leaves...
4. Best Glutamine Supplement For Bodybuilders: Transparent Labs Post
Transparent Labs Post has been designed specifically as a post-workout supplement. In addition to 5 grams of glutamine, you also get the following ingredients:
- 2.5 grams of Betaine Anhydrous
- 2 grams of L-Carnitine L-Tartrate
- 2 grams of Beta-Alanine
- 500 mg of tart cherry powder
- 25 mg of Astragin
These ingredients have some solid research to support their effectiveness in terms of rebuilding and recovering muscle tissue after a workout. When combining them with glutamine, you'll get a synergistic effect that will enhance protein synthesis, increase nitric oxide production and boost insulin sensitivity. They will also promote digestive health and help increase the active ingredients' absorbability.
This is another powder form glutamine supplement. It mixes well with water and goes down easily, so you can take it right there in the gym locker room after your workout. The scoop size is 15.7 grams, and you get 30 servings per container.
Pros
- Six research-backed ingredients to promote post-workout recovery
- Boosts insulin sensitivity
- Promotes protein synthesis
Cons
- May cause tingling as a result of the beta-alanine
POST is an advanced post-workout recovery supplement designed to accelerate muscle repair and reduce delayed-onset muscle soreness (DOMS). Formulated with premium evidence-based ingredients, including BetaPure™, Vitacherry®...
5. Best Glutamine Capsules: Life Extension L-Glutamine
Life Extension L-Glutamine provides you with 500 mg of L-Glutamine in every vegetarian capsule. Every container has 100 capsules; the recommended dosage is one capsule daily. That means you get three and a half months' worth of glutamine with every purchase. At the cost of just over $11, that represents outstanding value for money. However, it should be kept in mind that the dosage here is much lower than the other products we have reviewed so far.
Apart from glutamine, the only other ingredient is the vegetable cellulose that makes up the capsule. There are no fillers or preservatives, making for a very pure glutamine product.
Pros
- Vegetarian friendly
- Great value
- No fillers or preseravtaives
Cons
- Low dosage of glutamine
Glutamine supplements are often associated with serious athletes, but it can be beneficial for anyone who wants to not only maintain muscle health, but also immune and gut health....
6. Best Budget Glutamine Supplement: BulkSupplements L-Glutamine
BulkSupplements L-Glutamine is a pure, no-frills supplement that comes in basic packaging. It comes in various sizes, ensuring you get very good value for money. The package that I ordered contained 100 grams of glutamine. At a recommended serving of 5 grams, that is enough for 20 days of supplementation. I only took the supplement on training days, so it was enough to last me for a month.
I found that the powder mixed pretty well, but a bit of grit was left in the bottom of the glass. This is a flavorless powder. However, you do still get the taste of glutamine coming through, which some people might find quite unpleasant.
This product represents very good value for money. You can save even more (an extra 5%) by becoming a Bulk Supplements subscriber.
Pros
- Excellent value for money
- 5 grams of Glutamine
- Flavorless powder
Cons
- Left a gritty residue
Glutamine supplementation has been shown to support overall health and wellness, making it a great choice for anyone interested in improving their overall health...
7. Best Glutamine Supplement For Weight Loss: Naked Glutamine
Naked Glutamine contains only one ingredient: pure, plant-based fermented L-Glutamine. There are no artificial additives used in the product. Independent third-party testing confirms that you are only getting what is listed on the label.
The serving size of Naked glutamine is 5 grams, and there are 200 servings per container. The powder mixes very well with water, so you get a smooth, residue-free drink. The single purchase price for Naked Glutamine is somewhat expensive, but you can save 20% by subscribing.
Pros
- Plant-based fermented L-Glutamine
- 5 grams glutamine
- No artificial additives
Cons
- Kind of expensive
Naked Glutamine has only one ingredient: L-Glutamine naturally fermented from plant sources. Glutamine is the most abundant amino acid found in your muscles and blood...
What is Glutamine?
Glutamine is a non-essential amino acid. As such, it can be manufactured by the body. However, when you undertake intense exercise, you quickly deplete the body's supply and will benefit from taking extra glutamine in supplemental form. It is the most plentiful amino acid in the human body and is involved in many bodily functions.
Glutamine is needed for muscle growth and repair, which makes it a popular supplement for bodybuilders and athletes. It is also involved in the production of DNA, proteins, and other key molecules. In addition, it helps to maintain gut health and supplies energy to muscle cells.
Benefits of Glutamine
Glutamine supplements are commonly taken to improve muscle growth and recovery. However, the benefits of taking glutamine are far wider than that. Here are four key benefits of glutamine, as proven by science.
1. Immune system support
White blood cells, which are the immune system's building blocks, depend on glutamine for proper growth and operation. White blood cells recognize and eliminate pathogens, including bacteria, viruses, and other diseases that are foreign to the body.
Glutamine is essential for the health of the immune cells that are present in the gut. Immune cells keep the gut lining healthy and functioning properly and stop hazardous compounds from entering the body.
Glutamine has been demonstrated to have anti-inflammatory properties that may contribute to reducing inflammation in the body. An injury or infection will naturally cause inflammation, but persistent inflammation can cause a variety of health problems.
One meta-study provides a synopsis of the studies on glutamine and immunological function, highlighting the role glutamine plays in enhancing the immune system.
The authors discuss the importance of glutamine as a source of nutrition for immune cells such as neutrophils, lymphocytes, and macrophages. Glutamine is necessary for these cells to develop and work properly and produce cytokines and other immunological signaling substances.
The research also discusses how glutamine supplements might enhance immune function in a range of therapeutic scenarios, including athletes, cancer patients, and individuals in critical condition1.
For other supplements that support immune health, the best elderberry supplements and quercetin supplements are worth checking out.
2. Improves Gut Health
Your stomach lining forms a barrier between your body and the outside world. It prevents harmful substances, including bacteria and toxins, from getting into the bloodstream. Glutamine helps to preserve the strength of the gut lining by encouraging the production of proteins that form the connections between the cells that line the gut. This may reduce the risk of conditions like leaky gut syndrome.
Glutamine may also help to prevent such gut inflammation disorders as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). It does this by promoting the production of anti-inflammatory chemicals in the gut.
Glutamine also promotes improved digestion and improves gut health. It may improve nutrient absorption while also enhancing food molecules' transportation across the gut lining and into the bloodstream.
If you're looking for more supplements that support gut health, check out our rundowns on the best probiotics and best digestive enzymes.
3. May improve muscle recovery
Glutamine is crucial for post-workout muscle recovery and repair. It supports protein synthesis, which is the process by which new proteins are created. Glutamine also helps reduce muscle breakdown caused by the stress of working out. It does this by supporting the production of anti-catabolic compounds in the body.
Glutamine has also been shown to improve muscle hydration. The more dehydrated your muscles are, the more prone to injury they will be. It also takes longer for dehydrated muscles to recover from a workout.
Taking glutamine as a post-workout supplement has also been shown to reduce delayed onset muscle soreness (DOMS).
One study looked at the effect of glutamine supplementation on muscle recovery in seasoned athletes. The researchers found that supplementing with glutamine reduced muscle damage and improved muscle recovery post-workout. Specifically, the levels of creatine kinase, which is a marker for muscle damage, were decreased while the levels of interleukin-6, a muscle recovery marker, increased2.
4. Removes excess ammonia in the body
The body produces the poisonous gas ammonia as a by-product of the breakdown of proteins. Glutamine has been shown to play an important role in eliminating surplus ammonia from the body.
Ammonia is changed into urea by a process known as the urea cycle, which involves glutamine. Urea can be eliminated from the body through urine. The urea cycle, which helps in flushing out extra ammonia from the body, depends on glutamine to provide the essential nitrogen atoms it needs to do this.
The liver controls the elimination of extra ammonia from the body. The liver's role in supporting the body's clearance of ammonia is glutamine-dependent.
An excess of ammonia in the body can cause a pH imbalance that is potentially damaging to health. By buffering excess acids, glutamine helps to maintain the body's acid-base equilibrium, which can assist in avoiding the buildup of ammonia.
The kidneys are also involved in the body's removal of extra ammonia. The kidneys' ability to work properly supports the body's ability to remove ammonia, which, in turn, is supported by glutamine.
A study looked into how long-term intermittent exercise competitors' muscles recovered after taking a glutamine supplement. The scientists discovered that athletes who took glutamine had less muscle injury and faster muscle recovery. The levels of interleukin-6 rose in response to glutamine administration, while levels of creatine kinase declined.
The study concluded that glutamine supplementation could improve muscle recovery in athletes competing in prolonged intermittent exercise by reducing muscle damage and promoting muscle repair3.
Side Effects of Glutamine
Glutamine is thought to be safe and well tolerated when it is taken in accordance with recommended doses. As with any supplement, though, it may cause minor side effects in some people. These include:
- Digestive problems such as nausea, diarrhea, vomiting, and stomach pains. These effects will usually only last for a short period.
- Some people may have an allergic reaction to glutamine supplements, with symptoms including swelling, hives, and breathing difficulty.
- Glutamine supplements may interact with some medications, including chemotherapy drugs, anti-seizure medications, and specific antibiotics. If you're on medication, check with your doctor before taking a glutamine supplement.
- Supplementing with glutamine may worsen some conditions, such as liver and kidney disease. Again, talk with your doctor before starting on glutamine supplements if you have these conditions.
- There is some evidence that glutamine supplementation may increase the risk of seizures in people with epilepsy or others who have a history of seizures.
What other supplements should you take with glutamine?
There are a number of supplements that have been said to work well alongside glutamine.
1. BCAAs
Branched-chain amino acids (BCAAs) and glutamine are important amino acids with various functions in the body. Whereas glutamine is a non-essential amino acid that may be created by the body but may become conditionally essential under stress, such as during hard exercise or illness, BCAAs are essential amino acids that the body cannot produce and must be acquired from food or supplementation.
While glutamine is essential for preventing muscle breakdown and encouraging muscle growth, BCAAs are well known for their capacity to stimulate the production of new muscle protein. BCAAs and glutamine may boost muscle rehabilitation and advance general muscle health when taken combined.
Both BCAAs and glutamine are involved in energy production. While glutamine is a fuel source for the cells of the small intestine, BCAAs are metabolized in muscles, providing a fuel source during workouts. BCAAs for women and men can be a great addition to any supplementation protocol.
2. Citrulline
Citrulline is well known for improving blood flow, which may enhance exercise performance by increasing oxygen and nutrition supply to the muscles, which is why it is frequently seen in the best pre-workouts. Glutamine, on the other hand, is crucial for muscle regeneration and could lessen the muscular damage brought on by intense exercise. Combining the two may support workout performance and muscle recovery.
Supplementing with citrulline has also been found to improve exercise endurance and minimize muscle tiredness. By increasing muscular glycogen stores and decreasing muscle breakdown, glutamine may also help to reduce tiredness in the muscles. Citrulline and glutamine may work together to further reduce muscle soreness and increase your capacity for high-intensity training.
3. Creatine
Creatine has been shown to boost muscle strength, power, and endurance. Meanwhile, glutamine reduces muscle damage and improves recovery. Combining the two will cover all your muscle growth bases. Supplementing with creatine can also increase muscle size by promoting water retention inside the muscle cell. This may actually result in increased protein synthesis and muscle growth. As we've seen, glutamine can also promote protein synthesis, so combining the two will synergistically affect muscle growth.
4. Protein Powder
A great protein powder provides a good source of essential amino acids that are needed for protein synthesis. Glutamine promotes the uptake of these amino acids into the muscle cells. By combining the two, you will be encouraging efficient post-work muscle repair and rebuilding.
Both protein powder and glutamine also support muscle recovery after your workout.
5. Omega-3 Fatty Acids
Omega-3 fatty acids have shown anti-inflammatory effects, and glutamine may also aid in reducing inflammation by boosting the immune system. You may be able to strengthen your body's natural anti-inflammatory response and lower your chance of developing chronic diseases linked to inflammation by consuming omega-3 fatty acids along with glutamine.
Supplementing with glutamine has been found to improve immune function since glutamine is a crucial source of energy for immune cells. By lowering inflammation and enhancing the performance of immune cells, omega-3 fatty acids may also contribute to immunological function. You may be able to support your immune system better and lower your risk of illness by supplementing omega-3 fatty acids with glutamine.
6. Vitamin D
Vitamin D helps in the absorption of the minerals calcium and phosphorus. These minerals are vital for bone health, so vitamin D indirectly supports healthy bones also. By promoting collagen formation, which accounts for a sizeable amount of bone tissue, glutamine may also contribute to bone health. You might be able to strengthen your bone health and lower your risk of bone-related diseases like osteoporosis by taking vitamin D along with glutamine.
Vitamin D is also important for immune function, helping to regulate the immune system. Glutamine is a fuel source for immune cells. Combining the two will boost your immunity and reduce your risk of illness.
Finally, both vitamin D and glutamine play a role in muscle recovery.
What to look for when buying glutamine supplements:
Not all glutamine supplements are alike. To get the best performance and value from your supplement, take the following guidelines into account:
1. Ingredients
Look for a glutamine supplement that is free of additives, sweeteners, flavors, and artificial colors. The purest form of glutamine, L-glutamine, should ideally be the only ingredient indicated on the label.
Some glutamine supplements could also contain other substances, including vitamins, electrolytes, or other amino acids. Even though these ingredients might have some extra advantages, it's crucial to assess them and ensure they're suitable for your particular needs regarding safety and effectiveness.
2. Form
The form of the supplement can have an impact on the bioavailability of glutamine. For instance, some studies indicate that the body may not as readily absorb non-micronized forms of glutamine as micronized forms of glutamine (due to their smaller particle size). Liquid glutamine may also be absorbed more quickly than powder or capsule versions.
The supplement's form can affect how convenient and simple it is to use. For example, glutamine powders may be more adaptable and can be blended into beverages or foods, whereas capsules or tablets may be handier for use when traveling.
If you use glutamine in powder or liquid form, the flavor can be an issue. Finding a supplement that is flavored or has a neutral flavor may be worthwhile because some people find glutamine to have an unpleasant taste.
Extra ingredients can also be influenced by the supplement's form. For instance, some liquid glutamine supplements may have added sweeteners or flavorings, while some capsules may have extra substances like binders or fillers.
3. Dosage
Ideal glutamine dosage varies according to a person's age, gender, and health. Most people will do best with a daily dosage of between 5-15 grams. Different brands of glutamine may use different concentrations of glutamine per serving. Check the label to make sure you are taking the right dosage to meet your needs.
4. Testing/transparency
Choose a glutamine supplement that has been put through independent testing for potency and purity. This guarantees that the product is free of impurities and contains the amount of glutamine mentioned on the label.
Check that the glutamine supplement is from a reputable manufacturer that adheres to Good Manufacturing Practices (GMPs) and has stringent quality control procedures in place.
Look for a supplement that has transparent labeling. It should clearly and fully disclose the contents, dose, and other pertinent information. Avoid supplements that contain proprietary blends or don't list the constituent amounts.
5. Price
While cost should be taken into account when purchasing a glutamine supplement, it shouldn't be the only one. While making a purchase, placing quality, dose, form, brand reputation, and any current sales or discounts first is crucial. That being said, you should expect to pay between 20 and 50 cents per serving for a glutamine supplement.
6. Reviews
Look for customer testimonials that explain how useful the supplement was for the individual. Look for mention of things like accelerated muscle recovery, strengthened immunity, and less soreness in the muscles.
Check for reviews that discuss the supplement's quality, particularly the glutamine's strength and purity, as well as any other ingredients. Look, too, for any mention of side effects users may have had while taking the product.
If you're thinking about using liquid or powdered glutamine, look for reviews that discuss the flavor of the supplement.
Glutamine FAQs
Let's answer some frequently asked glutamine questions.
Should I take glutamine every day?
If you are a healthy person working out regularly, taking a glutamine supplement daily may be a good idea. While the body can produce glutamine, intense exercise raises the demand beyond the body's ability to supply it. So, if you don't engage in regular exercise, you probably won't need to take it every day.
When should I take glutamine?
The timing of your glutamine supplementation is really a matter of individual preference. Some people like to take it as part of their pre-workout, while others take it immediately after the workout to promote muscle recovery. Other take it at bedtime or first thing in the morning. At this stage, there is no research stating categorically what the best time of day to take glutamine is.
Is there a difference between L-Glutamine and glutamine?
Yes, L-glutamine and glutamine are different compounds. The terms are used interchangeably widely utilized form of glutamine is L-glutamine, although the term "glutamine" can refer to any form of glutamine, including mixtures of L-glutamine and other forms of glutamine like D-glutamine. However, L-glutamine is the only form found in foods and supplements and is best utilized by the body.
What happens when you start taking glutamine?
Depending on your particular needs and objectives, a number of things could happen when you start taking glutamine. These include:
- Greater muscle recovery
- Increased immune function
- Better digestive health
Best Glutamine Supplements: Summary
Glutamine is a popular supplement in the fitness industry that has been scientifically shown to improve muscle recovery and promote protein synthesis, along with a host of other health benefits.
The best glutamine supplement on the market today is Swolverine L-Glutamine, which provides 5 grams of pure glutamine per serving in an unflavored form ideal for your pre-workout or protein shake.
This L-Glutamine supplement powder can help you optimize post-workout recovery by reducing muscle breakdown and exercise-induced muscle soreness. Faster recovery times and less muscle soreness...
For another great recovery supplement, check out the Best BCAA Supplements on the market.
References:
- Cruzat, V., Rogero, M. M., & Tirapegui, J. (2018). Glutamine: Metabolism and Immune Function, Supplementation and Clinical Translation. Nutrients, 10(11), 1564. doi: 10.3390/nu10111564
- Legault, Z., Bagnall, N., & Kimmerly, D. S. (2015). The Influence of Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise. International Journal of Sport Nutrition and Exercise Metabolism, 25(5), 417-426. doi: 10.1123/ijsnem.2014-0209
- Bowtell, J. L., Gelly, K., Jackman, M. L., Patel, A., Simeoni, M., & Rennie, M. J. (1999). Effect of oral glutamine on whole body carbohydrate storage during recovery from exhaustive exercise. Journal of Applied Physiology, 86(6), 1770-1777. doi: 10.1152/jappl.1999.86.6.1770
Steve Theunissen
Author