What is L-glutamine and what does it do for your health?
L-glutamine is an amino acid that is abundant in your body, but you may not have heard much about it. In this blog, you’ll learn what L-glutamine actually is, where it is found in your body, and when it may be worth paying attention to your intake. We’ll guide you through the science, practical applications, and how you can get L-glutamine through food or supplements.
What is L-glutamine?
L-glutamine is an amino acid – a building block of proteins – which your body can produce itself under normal circumstances. That’s why we call it a non-essential amino acid.
How does L-glutamine work in the body?
L-glutamine is produced mainly in your muscles, but also in your liver, adipose tissue and brain. From there, it is transported via your blood to the places where it is needed most at that moment.
What are the characteristics of L-glutamine? L-glutamine is an amino acid, and certain cell types, such as intestinal cells and immune cells, contain relatively high concentrations of L-glutamine.
What are the benefits of L-glutamine?
At present, there are no health claims for L-glutamine approved in Europe. This means we are not allowed to make any statements about proven positive effects on your health. L-glutamine is, however, the subject of scientific research in various contexts, including nutrition and exercise. But: more research is needed to draw firm conclusions. Do you have questions or are you unsure whether it’s right for you? Ask our health coaches for advice, online or in-store.
How do you use L-glutamine and how much do you need?
L-glutamine is available as a powder or in capsules. A standard dose is between 5 and 10 grams per day. During periods of heavy physical strain, this can be increased, for example to 20–30 grams per day – always consult a specialist first.
Tips for the best effect:
- Take it on an empty stomach for optimal absorption
- Powder: dissolve in water or juice (tasteless)
- Combine with a protein-rich meal for an added effect
Please note: every body is different. Start with a low dose and build up slowly, so you can feel what works for you.
Are there any side effects of L-glutamine?
L-glutamine is generally well tolerated. In scientific studies, even at high doses (up to 45 grams per day), few side effects have been reported.
Possible mild complaints:
- Stomach pain
- Nausea
- Flatulence
These occur in fewer than 5% of users and usually go away on their own. Do you have liver or kidney disease? If so, it’s wise to consult your treating doctor first.
Natural sources of L-glutamine versus supplements
Your body produces L-glutamine itself and you also get it through food. Protein-rich products in particular are good sources:
- Beef, chicken, fish
- Eggs and dairy
- Spinach, cabbage, beetroot
- Nuts and legumes
Scientific research is examining the use of L-glutamine from food and supplements in a range of contexts.
Good to know
L-glutamine is a versatile amino acid that is abundant in your body and in your diet. It is being researched worldwide in various contexts, such as sport, nutrition and recovery. At present, no official health claims have been approved, so stay critical and make sure you’re well informed. Not sure whether L-glutamine fits your lifestyle? Discuss it with a health coach. That way, you’ll always make a choice that suits you.
Sources
- Santos, T. et al. (2021). Effects of glutamine supplementation on inflammatory bowel disease. PubMed.
- Orthokennis (2020). The effect of glutamine on the gut microbiome. orthokennis.nl
- Bodystore.nl (2025). When should you take L-glutamine?
- Zhou, Y. et al. (2020). Effects of Early Enteral Glutamine Supplementation. PMC.
- Chen, X. et al. (2023). L-Glutamine is better for treatment than prevention in exhaustive exercise. PMC.
- Stichting Ortho Health Foundation (2025). L-Glutamine, sohf.nl
- Cleveland Clinic (2025). Glutamine: Benefits & Side Effects
- IVG-info (2025). Glutamine: an important amino acid for your health
