L-Glutamine: Benefits, Dosing, Where To Buy, And More!

Last Updated:
Last Updated:
Key Takeaways:
Most abundant amino acid in the body
May improve cognitive function when taken as a supplement
May be effective in treating ADHD
Good for gut health
May improve physical performance and recovery
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About L-Glutamine
Typical Dose:
1,000-5,000 mg
1 hour
Other Names:
glutamine, Gln

L-Glutamine: Benefits, Dosing, Where To Buy, And More!

L-Glutamine – An Overview

You have more glutamine in your body than any other amino acid, making it critical for overall physical and mental function

Glutamine is the most abundant and versatile amino acid in the body.

This makes it one of the most fundamentally essential factors in protein synthesis, metabolism, glutamate production, and many other functions.

Glutamine is the precursor of glutamate (Glu) and γ-aminobutyric acid (GABA), which are the main excitatory and inhibitory neurotransmitters, respectively, within the brain.

This means that glutamine plays a huge role in the function and regulation of mental processes.1Walls AB, et al. The glutamine-glutamate/GABA cycle: function, regional differences in glutamate and GABA production and effects of interference with GABA metabolism Neurochem Res. 2015

Among the 20 amino acids detailed in the human genetic code, glutamine has the most varied uses.2Curi R, et al. Molecular mechanisms of glutamine action J Cell Physiol. 2005

And as the most abundant amino acid, glutamine concentration is 10- to 100-fold more than any other.3Labow BI, Souba WW, Abcouwer SF. Mechanisms governing the expression of the enzymes of glutamine metabolism–glutaminase and glutamine synthetase J Nutr. 2001

Researchers estimate that endogenous glutamine production is between 40 to 80 g/day in the average human.4Newsholme EA, Parry-Billings M. Properties of glutamine release from muscle and its importance for the immune system JPEN J Parenter Enteral Nutr. 1990

Bodybuilders and athletes have been using glutamine for years as a performance enhancer. But glutamine may also be taken as a nootropic supplement for:

High-quality research on L-glutamine’s specific nootropic effects tend to be scarce in this respect, but there is some evidence that it could be a worthwhile addition to your nootropic stack.

What Does L-Glutamine Do?

L-Glutamine For Memory And Learning

L-glutamine could provide crucial brain support for students

There is mixed clinical evidence that glutamine could have a positive effect on memory and learning.

In one trial, rats that supplemented with glutamine, aspartic acid, and arginine saw enhanced memory and learning ability, as well as higher brain nitric oxide synthase (NOS) activity.

It also seemed to modulate the activity of N-methyl-D-aspartate (NMDA) receptors, a system heavily involved in memory formation.5Jing H, Cheng Y, Li S, Zhang G.. Effects of glutamate and glutamine on learning and memory of rats Wei Sheng Yan Jiu. 2000

One study suggests that glutamine (combined with insulin) increased the expression of PI3K in cells at high glucose levels.6Caijuan Wang, et al. Glutamine Enhances the Hypoglycemic Effect of Insulin in L6 Cells via Phosphatidylinositol-3-Kinase (PI3K)/Protein Kinase B (AKT)/Glucose Transporter 4 (GLUT4) Signaling Pathway Med Sci Monit. 2018

Enhancing PI3K-Akt signaling in the central nervous system can improve memory in mice and human trials.7Gabbouj S, et al. Altered Insulin Signaling in Alzheimer’s Disease Brain – Special Emphasis on PI3K-Akt Pathway Journal or Front Neurosci. 2019

These studies provide a more theoretical basis for the idea that glutamine can potentially improve learning ability.

Conversely, a double-blind, randomized, placebo-controlled study suggests that glutamine can alter cortical excitability (mental activity).

Still, they could not find any direct evidence that it can improve sequence learning.8Bryant J. Jongkees, et al. Influences of glutamine administration on response selection and sequence learning: a randomized controlled trial Sci Rep. 2017

Another study, with adult women, shows that glutamine supplementation in combination with exercise shows improvement in overall executive function but no changes in operational memory.9Dayane Cristina de Souza, et al. The Effect of a Short Period of Supplementation with Glutamine Dipeptide on the Cognitive Responses after a Resistance Training Session of Women with HIV/AIDS: A Randomized Double-Blind Placebo-Controlled Crossover Study BioMed Research International. 2018

L-Glutamine As An Anti-depressant

Lower levels of glutamine correlate with cases of major depressive disorder.10Choudary PV, et al. Altered cortical glutamatergic and GABAergic signal transmission with glial involvement in depression Proc Natl Acad Sci U S A. 2005

In a preliminary trial of 43 adults affected by different forms of depressive, neurasthenic, and dissociative illnesses, glutamine indicates clear antidepressant properties.

The researchers noted that “since 1-glutamine is noticed being a precursor of GABA, this fact itself could explain its antidepressive properties.”11Cocchi R. Antidepressive properties of I-glutamine. Preliminary report Acta Psychiatr Belg. 1976

Glutamine has also been shown to alleviate symptoms of depression in mice.12AYounghyurk Lee, et al. Glutamine deficiency in the prefrontal cortex increases depressive-like behaviours in male mice J Psychiatry Neurosci. 2013

One mouse study concluded that depressive behaviors evoked by chronic stress were due to hypoactive glutamatergic neurons in the medial prefrontal cortex.

Low levels of glutamate and glutamine caused this, according to researchers.

They concluded that supplementing with glutamine can be used as an alternative antidepressant to increase glutamatergic neurotransmission.13Son H, et al. Glutamine has antidepressive effects through increments of glutamate and glutamine levels and glutamatergic activity in the medial prefrontal cortex Neuropharmacology. 2018

L-Glutamine For ADHD

Researchers found low glutamine in adults with ADHD versus adults without. So, there is a possibility that supplementation may help treat ADHD.14S Maltezos, et al. Glutamate/glutamine and neuronal integrity in adults with ADHD: a proton MRS study Transl Psychiatry. 2014

However, keep in mind that there have not been any clinical trials that directly indicate glutamine can improve symptoms of ADHD. There is some anecdotal evidence that this may be the case, but further research is needed.

L-Glutamine For Exercise And Physical Performance

L-glutamine is a popular supplement among bodybuilders, and there is clinical evidence that it can improve some aspects of physical performance.

Two trials saw a significant increase in both Human Growth Hormone (HGH) and growth factor-I (similar to insulin) after supplementing with L-glutamine.

This could have a significant effect on athletic ability as well as muscle growth and recovery.15Arwert LI, Deijen JB, Drent ML. Effects of an oral mixture containing glycine, glutamine and niacin on memory, GH and IGF-I secretion in middle-aged and elderly subjects Nutr Neurosci. 200316Welbourne TC. Increased plasma bicarbonate and growth hormone after an oral glutamine load Am J Clin Nutr. 1995

Because exercise like heavy weightlifting depletes l-glutamine stores, many weightlifters and bodybuilders use this supplement to build muscle.

L-Glutamine For Gut And Immune System Health

nootropics for healthy digestion
L-glutamine can heal intestinal damage and treat conditions such as leaky gut

L-glutamine can be a majorly beneficial supplement for supporting gut health and immunity.

Glutamine reduces pro-inflammatory cytokine production in the intestines, which plays a major role in the pathogenesis of inflammatory bowel disease (IBD).17Coëffier M, et al. Influence of glutamine on cytokine production by human gut in vitro Cytokine. 2001

L-Glutamine has been shown to increase zonulin production, which regulates gut permeability.

This can also help prevent leaky gut, which can lead to dysregulated immune function and autoimmunity.18Clément L’Huillier, et al. Glutamine, but not Branched-Chain Amino Acids, Restores Intestinal Barrier Function during Activity-Based Anorexia Nutrients. 2019

Glutamine is also considered “fuel for the immune system.”

Low blood concentration may impair immune cell function, resulting in poor clinical outcomes and increased risk of mortality.19Rodas PC, et al. Glutamine and glutathione at ICU admission in relation to outcome Clin Sci (Lond). 2012

How L-Glutamine Works In The Brain

l-glutamine nootropic
Your entire central nervous system requires l-glutamine to function properly

The entire human body uses glutamine. The lungs, liver, brain, skeletal muscles, and adipose tissue all synthesize glutamine.

Glutamine is abundant in the central nervous system, where it participates in a variety of metabolic pathways.

Does Glutamine Increase GABA?

Its primary role in the brain is as a precursor of the neurotransmitter amino acids: the excitatory amino acids, glutamate and aspartate, and the inhibitory amino acid, γ-aminobutyric acid (GABA).

Glutamate is also the precursor of glutamine itself. The Glutamate/glutamine/GABA cycle is one of the most significant, most important, and most energy-intensive systems in the brain.

Glutamine is synthesized from glutamate and ammonia in astrocytes, in a reaction catalyzed by glutamine synthetase.20Martinez-Hernandez A, Bell KP, Norenberg MD. Glutamine synthetase: glial localization in brain Science. 1977

Newly synthesized glutamine is transferred to neurons and hydrolyzed by phosphate-activated glutaminase (PAG) to give rise to glutamate, a portion of which may be synthesized into GABA.

So, glutamine synthesis in astrocytes and its transport to neurons promotes glutamatergic and GABA-ergic transmission.

Glutamine also appears to affect neurotransmission directly by interacting with NMDA receptors.

Also, glutamine appears to modulate the synthesis of the gaseous messenger, nitric oxide (NO), by controlling the supply to the cells of its precursor, arginine.21Albrecht J, et al. Roles of glutamine in neurotransmission Neuron Glia Biol. 2010

Glutamine appears to be the main respiratory fuel for rapidly dividing cells.22Lacey JM, Wilmore DW. Is glutamine a conditionally essential amino acid? Nutr Rev. 1990

Glutamine is used throughout the body for many important functions, but if the body is under particular stress or compromising situations, the liver will consume it and degrade its efficacy.

These situations can include low carbohydrate intake, extreme exercise, or disease.23Cooney G, Curi R, Mitchelson A, Newsholme P, Simpson M, Newsholme EA. Activities of some key enzymes of carbohydrate, ketone body, adenosine and glutamine metabolism in liver, and brown and white adipose tissues of the rat Biochem Biophys Res Commun. 198624Tan HWS, et al. Glutamine metabolism regulates autophagy-dependent mTORC1 reactivation during amino acid starvation Nat Commun. 201725Newsholme P. Why is L-glutamine metabolism important to cells of the immune system in health, postinjury, surgery or infection? J Nutr. 2001

If the high glutamine degradation in these tissues persists, a large number of metabolic pathways and mechanisms that depend on glutamine availability are affected.

This results in cognitive impairment and immunosuppression.26Curi R, et al. Glutamine-dependent changes in gene expression and protein activity Cell Biochem Funct. 2005

How Much L-Glutamine Should I Take?

Typical doses of L-glutamine for nootropic or health purposes are about 1-5 grams a day. If using for exercise recovery, more may be required.

L-Glutamine Potential Side Effects

Typical doses of L-glutamine for nootropic or health purposes are about 1-5 grams a day. If using for exercise recovery, more may be required.

L-Glutamine Reddit Reviews

[su_quote cite=”Daley_Motivation” url=”https://www.reddit.com/r/naturalbodybuilding/comments/9siv7k/glutamine_yes_or_no/”]100% yes. My recovery with Glutamine in comparison to without is so obvious that I now refer to it as “A bodybuilders paracetamol” (Painkiller)[/su_quote]
[su_quote cite=”u/sartrei” url=”https://www.reddit.com/r/Supplements/comments/20m9lp/benefits_of_lglutamine/”]I’m happier, I’m the least anxious I’ve been in MONTHS despite the lack of exercise. In fact I haven’t felt this good without exercise in a very long time. I’m hornier and my erections come out of nowhere, just from hugging my girlfriend I find I’m incredibly aroused.[/su_quote]
[su_quote cite=”u/Suki4429″ url=”https://en.wikipedia.org/wiki/Albert_Einstein”]I take 500mg as soon as I wake up and it certainly helps me relax throughout the day, seems to help my hypoglycemia and most importantly, it helps me become non-reactive to daily stressors.[/su_quote]

L-Glutamine Amazon Reviews

[su_quote cite=”Shani” url=”https://www.amazon.com/Nutricost-L-Glutamine-Powder-500G-Glutamine/dp/B00SHXE7VK/ref=sr_1_1_sspa?dchild=1&keywords=L-Glutamine&qid=1603585725&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyTDZDMlVESVY2NE05JmVuY3J5cHRlZElkPUEwNzg4MjkwMU5KNk5QME01RTQzWCZlbmNyeXB0ZWRBZElkPUEwNDkyMzI0MUpMNE9NTkVMRVFHWCZ3aWRnZXROYW1lPXNwX2F0ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU”]I bought this supplement to heal my leaky gut, which was causing me swollen eyelids and awful skin reaction like urticaria on a daily basis. After a couple of months I started noticing my allergic reactions diminishing. After a year of using this product my gut is healed.[/su_quote][su_quote cite=”End user” url=”https://www.amazon.com/Eniva-L-Glutamine-1-1-Pound-Servings-Micronized/dp/B07QL3FBZC/ref=sr_1_2_sspa?dchild=1&keywords=L-Glutamine&qid=1603585725&sr=8-2-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyTDZDMlVESVY2NE05JmVuY3J5cHRlZElkPUEwNzg4MjkwMU5KNk5QME01RTQzWCZlbmNyeXB0ZWRBZElkPUEwMjQzMDA4NlExNUtST0w2RVpYJndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ”]I have always known glutamine as a recovery agent to help build muscle but I have been using it to help with my digestion issues. I honestly beleive this product has helped repair my stomach.[/su_quote][su_quote cite=”Renee” url=”https://www.amazon.com/OPTIMUM-NUTRITION-L-Glutamine-Recovery-Capsules/dp/B002DYIZCQ/ref=sr_1_3?dchild=1&keywords=L-Glutamine&qid=1603585725&sr=8-3″]Great for muscle recovery. I bought them for my boyfriend who was really getting sore after the gym . He loves them ! He takes the every single day even on his days off just to help him recover and he’s has been doing much better at the gym with less complaining at home![/su_quote]

Wrapping Up

Do you have questions about, supplementing with L-Glutamine? Do you have experience supplementing with L-Glutamine? Please share your thoughts in the comments below.

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Erik Abramowitz is a certified Nutritional Therapy Practitioner (NTP), Naturopathic Doctoral student, health coach, and father. He is the primary content creator for HolisticNootropics.com and the host of the Holistic Nootropics Podcast.