Glutamine

Source: U.S. Department of Health & Human Services, National Institutes of Health, Office of Dietary Supplements (2017).


INGREDIENT	Glutamine Glutamine is an amino acid that our body uses to produce energy. Adults consume about 3 to 6 grams a day from protein-containing foods such as meat, poultry, fish, eggs, dairy products, and legumes. Your body also makes some glutamine, mainly from BCAAs.

DOES IT WORK?	Only a few studies have examined the use of glutamine supplements for improving performance in strengthening and muscle-building exercises (like bodybuilding) and for recovering from these exercises (for example, by reducing muscle soreness). Glutamine has either no effect or provides only a small benefit.

IS IT SAFE?	Studies haven’t reported any side effects from the use of up to 45 grams a day of glutamine for several weeks in adults.

BOTTOM LINE	There’s little scientific evidence to support taking glutamine supplements to improve exercise or athletic performance.

REMARK	Many performance supplements in the marketplace contain more than one ingredient, and ingredients can work differently when they’re combined. Because most ingredient combinations have not been studied, it is not known how effective or safe they are in improving performance.