L-Glutamine for gut healing is one of my favorite supplements I add to my diet nearly daily.
For a very long time I listened to what doctors and those with an official license told me to do to help my gut heal.
There is a time and a place for doctors, but when it comes to healing the gut with food and lifestyle vs. (chronic) drugs and medications, I found that the traditional doctor just didn’t have a place.
Chronic traditional medicine made me sicker (and believe me, I have lived through Canasa.)
I sought out alternatives, asked a million questions and got many different opinions before I landed to the place I am at today.
It wasn’t easy. But it was worth it.
I could now tell you about probably 100 different things that helped me, from food to lifestyle, supplements to herbs and more.
L-Glutamine is one of those supplements that has really helped me, but is definitely not a supplement that any doctor recommended.
L-Glutamine for Gut Healing
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What is L-Glutamine?
From my A Gutsy Girl’s Bible,
Glutamine is an essential amino acid that is anti-inflammatory and necessary for the growth and repair of your intestinal lining. L-glutamine acts a protector and coats your cell walls, acting as a repellent to irritants.
Additionally,
Researchers are finding that it plays a critical role in healthy digestion and brain function.
And you can learn more about that HERE.
L-Glutamine Benefits
L-glutamine is the most plentiful amino acid in the body and supports intestinal health. It may work for those with IBS because of this role. (source)
Here are 6 L-Glutamine benefits that almost everyone can enjoy
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L Glutamine Leaky Gut
By now you are no stranger to the term, “Leaky Gut.” If you’ve been told you have it, then L-Glutamine has been found to prevent and/or repair Leaky Gut. (source)
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Wounds
Research also indicates that L-Glutamine might be good for wound healing. (sourced above)
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Chemotherapy
May decrease side effects of chemotherapy. (sourced above)
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Muscle building
L-Glutamine is known to preserve muscle mass. Many choose it for this reason solely. (sourced above)
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Immune system boost
It has been stated that the, “function of the immune system can be compromised when insufficient amounts of glutamine are available.” (source)
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Exercise performance
“Some research has reported that glutamine supplements may decrease muscle soreness and improve recovery after intense exercise.” (sourced above)
L-Glutamine Powder
I talk about and recommend two different L-Glutamine powders.
Listen to more about each in this short video.
GlutaShield
If you want a flavored powder, I highly recommend this one. It contains more than just l-glutamine, so you might benefit even more from it (i.e. DGL).
GlutaShield is a product from Ortho Molecular.
The product includes:
- Vitamin A (as Palmitate) 2000 IU
- Zinc (as TRAACS® Zinc Bisglycinate Chelate) 10 mg
- L-Glutamine USP 4 g
- N-Acetyl D-Glucosamine 500 mg
- Deglycyrrhizinated Licorice Root Extract 400 mg
- Aloe Vera Leaf Gel Extract 75 mg
- Other Ingredients: Natural vanilla flavoring (msg free), cocoa processed with alkali, natural chocolate flavor (msg free), and organic stevia leaf extract. CONTAINS: CRUSTACEAN SHELLFISH (SHRIMP AND CRAB)
You can purchase this product HERE.
NOW Foods
This is the other L-Glutamine powder I use; pure L-Glutamine, no flavor.
For both, you will need to play around with the exact amount that is right for your body, but I tend to take about 15g in the morning and 15g at night (I started with just 5g total).
Even with the plain, unflavored L-Glutamine, I don’t just put it in water and drink it.
Instead, I incorporate it into other things I’m already eating.
The 4 main things I add L-Glutamine to are:
- my power gluten-free oatmeal bowl in the morning
- Gut Healing Chia Pudding
- smoothies
- juices
I continue to use it more and more, and I have seen the benefits from using it.
What do you think? Do you use it? How?
Leaky Gut Supplements
If you’re interested in more supplements for leaky gut, here are 13:
- HCL (Betaine) with Pepsin
- Digestive Enzymes
- Digestive Bitters
- Zinc
- Probiotics
- Omega-3 fatty acids
- Vitamin D3
- Vitamin K2-7
- Collagen
- Prebiotic
- Coconut oil (as a supplement)
- Leaky Gut Revive
- Glutagenics Powder
Learn more about all of them via Leaky Gut Supplements.
If you liked this post, you might also enjoy:
- Stock vs Broth {Plus 19+ Other Bone Broth FAQs}
- How to Make a Gut Healing Latte at Home
- 9 Best IBS Supplements
Xox,
SKH
You will heal. I will help.
Interesting! I take glutamine to help with muscle growth/repair. Never knew it could help with gut healing!!
Yes, Liz….the muscle growth/repair is just a bonus for me. I was going to mention it, but I kept it to the gut for this post:)
My nutritionist recommend this to me a couple years ago when I was really struggling with stomach issues and I have even had my husband start using it. I am a big believer!
Just had my am dose in the power gluten-free oatmeal:) Have a great day, Krysten! xo
How did you know to up your dose from 5g to 30g a day? I bought this because you recommended it, take 5g a day but still think I’m dealing with leaky gut and could up my dose as well! 😉 love your blog so much, it helped me so much in my journey
Hi….you just increase slowly when you don’t have any side effects. If you add too quickly, you might get diarrhea. And thank you! I LOVE helping amazing women like you, Emily. Xox
If I have IBS-D then should I NOT try this supplement or just be careful with dosage?
Ask your doctor for sure, but usually it’s just watching dosage.
I’d love to see how L-glutamine powder can help. I’ve taken different supplements over 4 years trying to recover and heal. Some containing l-glutamine but never on its own.
I love, love, love!!!!
Ive never tired it, but might need to add it to my daily routine. I like reading how it helps with immune boost and muscle building! I’m always looking for something to help with inflammation also.
I know….I loved the extra benefits in addition to the gut stuff.
I’ve put it in my morning coffee every day. What is another super easy way to add it in?
See above!
I take to heal my gut and it’s so helpful that I can put it in anything and not taste it. Makes it so easy to commit and take every day.
Agreed. It is SO easy.
My functional medicine Doctor put me on L-glutamine and I think is great for the leaky gut.
Agreed!
Yes! Love this post. It speaks to me. My Natural Practioner recommended it to me two years ago and it has been a game changer for me gut. If I could only keep 1 supplement in my arsenal, this would be it.
Yes! It’s been critical for me, too.
Yes!!!! the one and only person who introduced me to L Glutamine is YOU!! I use the powder form you take and love it. I feel a difference. Heal. That. Gut. Thank you
🙂
This is so interesting! I knew about this supplement for working out, but had no idea it could help my stomach issues too. I will definitely be adding this!
Yes, try it!
I started using it for gut health and the muscle recovery is an added bonus! I think I need to experiment with my dose a little though. Great post Sarah !!
Sounds like a great supplement. Would love to try it!
🙂
I have found L-Glutamine to help me with not only muscle soreness, but bowel movements! And ANY day I can have a bowel movement, is a GOOD day!!
A GREAT day!
I started taking it this morning in a smoothie based on your endorsement. Oops, I may have started with way too much, I went in at 12mg! But then I’m mid-flare, so I doubt I could tell whether I’m not tolerating it just now. Perhaps I will knock it back a bit for tomorrow’s smoothie. ????
Yes, as always…..ask your doctor. And when in doubt, go slow and go.
I have been wanting to try this ever since I saw it on your Recommended Supplements List!
It’s constantly and consistently a top recommendation.
I keep reading about L-Glutamine and the benefits. I really need to try it! Thanks for the recommendation
You’re welcome!
I’ve been considering taking this for quite some time but wasn’t sure of any possible negative effects… sounds like if I add it slowly, it should all be positive! I healed my gut (mostly on my own) over the last five years after living in pain too long and I wish I’d found folks like you sooner! You make a lot of the research I did over the years make even more sense, and really simplify a lot of what I’ve learned while still adding to my arsenal of knowledge. Thank you!
Aw. Thank you kindly, Sarah! If you add it too quickly, you might have some diarrhea. Just start small and go. Xox
Amazing article!! Thank you! Could you please reply for how long you can go with 30g of L-glutamine per day? When should I reduce this amount and to what dosage? Thank you!
Be careful with dosage of L Glutamine. It can cause side effects ranging from insomnia to nausea and vomiting. Sarah is wise. Go low and slow. I began at a too high dose and experienced nausea and vomiting consistently. I stopped taking it with my specialist physician’s agreement and tried another supplement. Could take it either. And L Glutamine is well known as the best supplement for leaky gut. I’m currently corresponding with my doctor re significantly reducing my dose to see if I can tolerate it. Hopefully, I can gradually increase my dose, but even if it remains small, it will help with my leaky gut symptoms.
I have all the signs of leaky gut and I tried several times L-glutamine in 3-4 grams low dose and I am feeling letargic and having brain fog after. I read that for 5% of people L-Glutamin does not work and I am sad I am in that small group. Does anybody experience the same at the first doses? Should I give it more time? Thanks
What brand do you recommend?
NOW Foods powdered one. I have linked to it in this post 🙂