Glutamine is one of the 20 naturally occurring amino acids in our body and it performs many important functions. It exists in 2 different forms, namely L-glutamine and D-glutamine. Though both are produced by our bodies and differ only in their molecular arrangement, it is L-glutamine that is commonly used in sports supplements.
Glutamine has a key role in regulating muscle glycogen levels and boosts endurance during intense workouts by reducing fatigue and muscle loss. It plays a pivotal role in boosting health and protecting the immune system. It helps fight against diseases and enables faster recovery from infections. Glutamine also provides a protective mucosal lining in the intestinal walls to enhance and maintain intestinal health.
Although the body naturally produces adequate L-glutamine, sometimes additional glutamine is required under certain conditions like injuries, where microscopic tears occur in the muscle fibers and need to be repaired. L-glutamine also helps heal burn injuries faster. This necessitates the intake of additional glutamine through other food sources or supplements. Foods such as meat, eggs, skimmed milk, tofu, rice, and corn are good sources of glutamine.
Why Is Glutamine So Important?
Deficiency in glutamine can be caused by extreme stress, trauma, severe infections, strenuous training, radiotherapy, chemotherapy, HIV/AIDS, chronic gastrointestinal disorders and inflammatory bowel disease.
Glutamine is an important source of fuel for the immune system and the intestines. In fact, glutamine is the preferred fuel source in these cells over glucose. It helps in maintaining the wholeness of the gastrointestinal tract and keeps guard against the attack of microbes. Glutamine supplements usually contain isolated amino acids. They can also be found in whey and casein protein supplements.
Glutamine may help bodybuilders and athletes during intense workouts by:
- Balancing growth hormone
- Increasing glucose absorption after an exercise routine
- Improving hydration of muscles cells thereby increasing performance
- Reducing acid buildup with exercise
Many people who follow weight-loss diets may not have sufficient glutamine levels and energy. They will benefit from adding more glutamine in their diets in the form of supplements. Athletes who undergo rigorous training can take advantage of these supplements and include more glutamine-rich foods in their diet.
Top 10 Glutamine Powder Supplements
Glutamine supplements are available in powder, capsules, tablets or liquid forms. These supplements are generally considered safe and effective for short term consumption. There are several factors to consider while choosing a glutamine supplement. It is important to check the amount of glutamine in each serving as it is the main component even if taken as a capsule. For the lower dosage of the supplement, the capsule form is convenient.
While placing your order, consider practically on how much will be consumed over a period of time. Big containers may come with discounts, however, the dose and prescription period are more significant. Check the label for a stamp from NSF and/or a cGMP certification. Certifications will adequately indicate the quality and quantity of the ingredients stated on the label.
Listed below are the top 10 glutamine supplements of 2020. They contain different formulas and are of varying strength. Compare them and choose the one that suits your requirements the best.
CoreSeries BCAA Glutamine powder, a well-known dietary supplement is loaded with the powerful amino acid, L-glutamine and is designed to promote protein synthesis, prevent fatigue and boost immunity in our body. CoreSeries BCAA Glutamine powder contains 3 fermented vegan BCAA (Branched-Chain Amino Acids) content of 8000 mg in the ratio of 2:1:1 along with glutamine 5000 mg and coconut water powder of 1000 mg. Each serving thus provides a total of 5 ingredients amounting to 14 grams. The recommended dosage is a minimum of 2 servings and a maximum of 4 to be consumed with water or any beverage, before, during or even after a workout session.
BCAAs which constitute the three essential amino acids: l-leucine, l-isoleucine, and l-valine are considered to be vital for support in muscle damage and repair. They are considered essential amino acids as the body cannot produce them and they have to be obtained either through food or supplements. The coconut water powder in this formula helps replenish electrolytes such as potassium, sodium, magnesium, and calcium which are lost through sweat during intense workouts sessions. This helps prevent fatigue and increases stamina.
CoreSeries BCAA Glutamine powder is manufactured by Transparent Labs in the USA with 100% label transparency and ingredients free from GMOs. It does not contain any artificial sweeteners, colors, and preservatives. It is also free from common allergens such as gluten, soy, and dairy.
- Fermented vegan BCAA reduces muscle loss and fatigue
- Potent glutamine content for increased protein synthesis
- With coconut water powder for replacing electrolyte loss
- No artificial sweeteners, colors or preservatives
L-Glutamine by Bulk Supplements is a dietary powder supplement intended to increase endurance during exercise training, and prepare the body for faster recovery and repair. L-Glutamine is also known to aid good metabolism and immunity naturally.
L-Glutamine contains pure, unadulterated glutamine powder of 1000mg per serving. The suggested serving is 500mg to 1000mg per serving depending on the body’s metabolism and can be safely consumed up to 3 times a day immediately after exercise for effectiveness.
BulkSupplements sources the raw material L-glutamine from China and distributes it primarily in the USA and certain other countries too. L-Glutamine undergoes intensive testing in its FDA registered cGMP certified facility in Nevada, USA from the time of procurement of raw material till actual distribution to ensure purity and safety. This supplement contains only the pure L-glutamine powder and is free from any additives, sugar, gluten, soy, and dairy making it a safe supplement and suitable for vegans.
- Potent glutamine powder of 1000mg per serving
- Increases exercise endurance and aid faster recovery
- Free from additives and sugar
- Free from gluten, soy, and dairy
Body Fortress Glutamine Powder is a natural dietary supplement designed to provide endurance and assist with the repair and recovery after intensive exercise workouts. It contains pure, potent glutamine of 4500mg per serving which helps combat muscle soreness and increases performance levels.
This supplement is best used an hour before your training session and then again immediately after intense workouts, to metabolize protein and recover from muscle loss effectively. It can be conveniently mixed in water or other beverages of one’s choice for easy consumption.
Body Fortress Glutamine Powder is manufactured in a cGMP certified facility in the USA. It is made using 100% pure ingredients that are GMO-free. It does not contain any artificial sweeteners, flavors, colors or preservatives and is safe for consumption. Body Fortress Glutamine Powder is suitable for vegetarians and vegans as it is completely free from animal products and common allergens such as gluten, yeast, soy, milk, shellfish, and dairy.
- 100% pure glutamine powder with no filler ingredients
- Potent 4500mg per serving designed for both pre and post workouts
- Promotes metabolism, exercise endurance and prevents fatigue
- Suitable for vegetarians and vegans
Now Sports L-Glutamine Powder is a well-known dietary supplement containing pure glutamine powder to aid immune support and maintain a balance of nitrogen levels in the body. It contains a potent 5000mg per serving of 1 teaspoon or 5g and works as an ideal pre and post-workout supplement to eliminate exhaustion and stress from workout exercises.
A 100% pure, free-form amino acid, Now Sports L-Glutamine powder can be consumed up to twice a day between meals, It can be mixed in any juice for easier consumption. L-Glutamine Powder supplement does not contain any added ingredients ensuring you get all the goodness of L-glutamine amino acid.
Now Supplements is a family-owned company and they manufacture their L-glutamine powder supplement in the USA, in an NPA A-rated GMP certified facility. This means that the entire process from manufacture to testing undergoes intensive protocols to adhere to quality and potency. This supplement is stamped with an Informed-Sport seal to assure testing for non-steroids. It is also Kosher certified and suitable for vegans. Now Sports L-Glutamine Powder is free from GMO, artificial colors, flavors and safe for consumption.
- 100% pure glutamine powder
- Informed-Sport seal guarantees any non-steroid presence
- Non-GMO, Kosher certified,
- Suitable for vegans
Optimum Nutrition Glutamine Powder is a dietary supplement loaded with the goodness of the amino acid L-glutamine. It is used to prevent muscle soreness and exhaustion that are generally experience during good training workouts. It is designed to deliver potent glutamine to the body to aid in protein synthesis and build strong muscles.
Every 5 grams serving of Optimum Nutrition Glutamine Powder offers you 5000 mg of pure glutamine. It is unflavored and can be mixed in any liquid such as juice, protein shakes or even water. Just a single serving a day powers your body with adequate glutamine to carry out its functions effectively.
Optimum Nutrition manufactures its Glutamine Powder supplement following cGMP regulations with a constant commitment to quality and purity. To ensure zero contaminants it has also established a Hazard Analysis Critical Control Point (HACCP) where QA professionals check every process and stage including storage and production areas. This supplement is suitable for vegetarians.
- Potent 5000 mg per serving per day
- Dissolves easily
- Unflavored, so it can be mixed with juice/protein shakes
- Suitable for vegetarians
MuscleTech Platinum Glutamine Powder is a dietary supplement designed to replenish glutamine loss that occurs due to intense workouts and aids quick recovery. It contains
100% pure glutamine to help increase cell volume, support protein synthesis for stronger muscles and aids natural muscle glycogen replenishment by the body.
With a suggested 5g per serving twice daily, this supplement is formulated to deliver a potent 5000-10000 mg of glutamine per day during workouts. MuscleTech Platinum Glutamine Powder contains pure HPLC tested L-glutamine powder with no extra ingredients. It is tasteless, odorless and can be consumed both before and after workouts by mixing in water or any beverage of one’s choice.
MuscleTech Platinum Glutamine Powder is made in China. It is packaged and distributed in the USA under strict quality control procedures. Each batch is third-party tested for purity, quality, and consistency. It does not contain any banned substances. MuscleTech Platinum Glutamine Powder is made in a facility that manufactures other products with soy, milk, fish, eggs, and shellfish.
- HPLC tested pure glutamine powder
- Tasteless and odorless
- Easily dissolves in any beverage
- Third-party tested for purity
Essential Stacks Gut L-Glutamine Powder is a well-known supplement that can provide support for intestinal health and maintain a good gut balance. Gut L-Glutamine is a natural 100% pure, unflavored glutamine powder with no added ingredients and manufactured with a focus to promote and maintain good digestive health, essential for a healthy body.
This supplement offers a potent 5g per serving and can be consumed by mixing in 8 ounces or 240ml water, twice daily between meals for effectiveness. It is available as unflavored, dissolves easily when mixed in water, and is easy to consume.
Essential Stacks Gut L-Glutamine Powder is manufactured in the USA in an FDA registered certified cGMP facility using certified glutamine without the use of artificial flavors, fillers, sugar. It is third-party verified for purity and each batch is tested to be free of gluten, dairy, soy, and other allergens.
- Dissolves in water quickly
- No artificial flavors or fillers
- Third-party verified by NAPG
- No gluten, dairy, and soy
Pure Encapsulations l-Glutamine Powder is a popular dietary supplement designed to aid in good gastrointestinal health by strengthening the mucosal lining and helps preserve good muscle mass too. Loaded with the goodness of L-glutamine, a beneficial amino acid, this supplement delivers doses potent enough to maintain a healthy digestive tract and aid recovery from muscle stress.
Pure Encapsulations l-Glutamine Powder contains good, potent doses of 3g per serving. It can be consumed up to 3 times a day by mixing in water or any juice between mealtimes. This supplement comes with a desiccant packet to retain freshness.
This product is manufactured in Massachusetts, USA in an NSF-GMP facility using quality glutamine for 100% efficacy. This supplement is free from GMOs, artificial colors, flavors and sweeteners. It undergoes regular clinical trials under different stages, independent laboratory testing using various methods including HPLC to ensure quality and safety. It does not contain hydrogenated fats or harmful additives and is free from gluten, soy, and dairy making it suitable for vegetarians and vegans.
- Potent 3g quality glutamine for intestinal support and to preserve muscle mass
- No GMO, artificial ingredients including sweeteners
- Free from hydrogenated fats, magnesium stearate or other additives
- Suitable for vegetarians and vegans
NutriCost L-Glutamine Powder is a dietary supplement that helps replenish glutamine levels in the body to maintain good amino acid balance. Since L-glutamine aids the body in various functions, it becomes essential to consume additional glutamine under certain conditions that NutriCost L-Glutamine Powder effectively does.
The suggested per serving size is a potent 5g of glutamine for effectiveness. NutriCost L-Glutamine Powder contains 1 Kg of pure glutamine powder and serves 200 servings per bottle. It can be mixed in 6-10 ounces of water or any juice as it is unflavored, for quick consumption.
NutriCost L-Glutamine Powder is manufactured in a GMP compliant, FDA registered facility in the USA using completely non-GMO, quality glutamine for purity and safety. It is third-party tested for quality and efficacy and is gluten-free. NutriCost also offers a 90-days money-back guarantee in found unsatisfactory.
- Contains 1 Kg unflavored glutamine with 200 servings
- Glutamine goodness of 5000 mg per serving
- Third-party tested for quality
- 90-days money-back policy
Evlution Nutrition Glutamine 5000 is a unique dietary supplement that can be taken by athletes and bodybuilders for faster post-workout recovery. By supporting protein synthesis with a potent dose of 5000 mg, it helps in preserving muscle mass and repairing micro-tears in muscle.
With pure L-glutamine of 5g in a single serving, Evlution Nutrition Glutamine 5000 can be consumed at any time of the day, before and after your workouts. It contains only premium quality glutamine derived from plant sources, without any added ingredients that may hinder absorption and efficacy. It dissolves easily, is unflavored and can be consumed by mixing in water, juice or any protein shakes of one’s choice.
Evlution Nutrition Glutamine 5000, manufactured at a GMP certified facility in the USA, contains ultra-pure glutamine sourced from plants that can be metabolized easily by the body. It does not contain any proprietary blends and the label transparency enables clarity on the ingredients. It is gluten-free and ideal for vegan consumers too. Evlution Nutrition also offers a 100% satisfaction guarantee and if not a 100% money refund within 30 days.
- Pure plant-based glutamine of 5000mg
- 100% money refund within 30 days.
- Manufactured in a certified GMP facility
- Gluten-free product
The Dosage of Glutamine Supplements
In clinical practice, typical doses of glutamine supplements range from 5 to 30 grams. About 3 to 6 grams a day is the standard recommendation for active, healthy people who wish to perform intense exercise sessions. Depending on the brand you buy, each serving size may offer different doses, so it’s important to read the labels and the recommendations correctly.
Research studies have observed that up to 50 to 60 grams of glutamine per day are safe for consumption, though you may not need such high doses. There are brands that offer up to 45 grams in a single dose. Encapsulations L-Glutamine Powder provides 3 grams of L-glutamine per serving while most other supplements such as NutriCost L-Glutamine Powder and Optimum Nutrition Glutamine Powder offer 5 grams.
L-glutamine supplements can be taken before and after workouts. Taking them before workout improves your training session by increasing energy and endurance while consuming it after your workout helps with recovery and muscle repair. Powder supplements can be used if you wish to start with a low dosage as you can customize your own doses, unlike with L-glutamine capsules.
Powder supplements can also be mixed into juices and smoothies. If you are taking capsules, you can have them with your pre-workout meal, an hour before working out. Taking a capsule with your meal may help avoid nausea and digestive disturbances. Some users recommend taking the supplement separately, an hour or two before/after your meal. These are all matters of personal choice, so experiment and see what works for you best.
The Side Effects of Glutamine Supplements
Glutamine supplements are safe for consumption, especially since this amino acid is something that is naturally produced in the human body. Most studies conducted on this supplement have been for the short term, and researchers have observed that it has no adverse side effects that we need to be concerned about – as long as you stay within the recommended amounts.
Minor side effects reported by users include headaches, nausea, dizziness, vomiting, and fatigue. These may be due to the supplement or they may have other causes. Most issues resolve within a few days of usage as your body adapts to glutamine supplementation.
While the supplement will mainly consist of glutamine some supplements have additional ingredients added. BCAA’s are found in many supplements. If the user is ingesting other supplements it is necessary to find out if these additional ingredients are necessary as such filler ingredients may cause undesirable side effects.
If you are on any type of medication, remember to consult with your physician before use. This supplement has been found to be safe for short term use, without any adverse side effects although its long term usage effects are unknown.
The Bottom Line
Glutamine supplements are sought after by many who wish to increase their energy, stamina and exercise performance. Glutamine is an amino acid that is naturally synthesized in the human body. But if you perform intense exercises as an athlete or bodybuilder, your requirement for glutamine is higher and you may need to include it form the form of dietary supplements along with consuming more glutamine-rich foods such as meat and dairy.
Glutamine has shown indications to increase human growth hormone in the body. It may also influence carb and sugar cravings. Glutamine supplements are not gender-specific. If you are looking to build muscles, then you can benefit from a quick dose of glutamine supplement either as a pre or post-workout diet. People who compete in endurance sports and runners can take advantage of the boost given to the immune system by this supplement.