Nutrition Experts Say This ‘Forgotten’ Recovery Supplement May Deserve a Spot in Your Supplement Stack
Glutamine has long been praised for supporting gut health and speeding recovery, though its reputation has taken some hits in recent years. Some critics say there’s little evidence it improves performance or benefits strength athletes, which has led many to overlook it in favor of supplements like creatine and protein powders. Still, nutrition experts argue it deserves a second look, particularly for anyone prioritizing recovery and overall gut support.
"Glutamine plays a critical role in muscle recovery, immune function, and gut integrity," says clinical nutritionist Alexa Ryan of It Comes Naturally. "During intense training, illness, or stress, the body’s demand for glutamine can be greater than what it produces. Supplementing can help support muscle repair, reduce exercise induced immune suppression, and maintain the integrity of the gut lining, making it a key player in recovery and overall performance."
If you’re skeptical about purchasing that tub of glutamine in your cart, here’s what to know about the supplement and why it may be worth taking.
What is Glutamine?
Glutamine is the most abundant amino acid in the body. Amino acids are the building blocks of protein, which your body uses to repair tissue, support digestion, and keep the immune system functioning properly, according to the Cleveland Clinic.
When to Take Glutamine
"Those who benefit the most from glutamine are those who are under a lot of physiological stress," says Parth Bhavsar, MD, founder of TeleDirect MD.
This includes a large population of individuals: heavy lifters during high-volume phases, endurance athletes, older adults who are new to training, and anyone dealing with poor sleep, calorie restriction, or high stress in daily life.
"For an active individual, one of the earliest signs is poor recovery; people notice lingering muscle soreness, increased fatigue between workouts, or feeling run down despite adequate sleep and nutrition," Ryan says.
Digestive symptoms like bloating, loose stools, or food sensitivities can also be a signal to take glutamine, since it's a primary fuel source for intestinal cells and helps support the gut barrier.
Benefits of Glutamine
One reason glutamine is often mislabeled as ineffective is that it doesn’t directly increase muscle size or strength. But that’s not really its job (it's not creatine, after all).
According to Ryan and Bhavsar, glutamine’s real value lies in supporting recovery, immune health, and gut function, all of which help people train more consistently over time. It’s a different side of performance, but still an important one.
While most healthy adults produce enough glutamine for daily life, high training stress can push demand beyond supply, making supplementation useful.
How Much Glutamine Should I Take Per Day?
The suggested dose of glutamine is five grams, taken twice per day. As always, consult a medical professional before adding any supplements to your routine.
Free-form L-glutamine is best taken with food to support absorption. Alanyl-L-glutamine is a more stable and easily digested form that can be taken on an empty stomach. Both forms of glutamine work well around training, either shortly before or after workouts.
Related: Does Creatine Make You Gain Weight? Here’s What Experts Say