Best Glutamine Supplements Reviewed and Tested
Glutamine supplements are one of the most popular supplements among bodybuilders, weight lifters, and general gym goers, because they have been shown that among the most important L-Glutamin uses is that it can help to minimise the body’s natural breakdown of muscle and improve protein metabolism. This combines helps you to build more muscle and develop that tight, toned body that you dream of.
We have put together some of the best glutamine supplement options, that are the best value of money and will provide you with the best results, so that you know exactly what you’re getting to help you improve your physicality.
Our Top 3 Picks
- Jarrow Formulas L-Glutamine
- Supports muscle tissue
- Now Foods L-Glutamine
- GMP Quality glutamine
- Optimum Nutrition Glutamine
- Minimizes recovery time
10 Best Glutamine Supplements
1. Jarrow Formulas
Jarrow Formulas L-Glutamine is totally vegan and free from nuts and soy, so it is totally free from many different allergens, so it can easily be used for a lot of different dietary requirements and specific digestive needs.
It is also suitable for both professional athletes and regular gym goers in order to get the best results from their work out, speed up their recovery and speed up their results.
It is one of the best L-glutamine supplement products to help aid your body in both muscle growth and to help you in stressful times.
It is considered an essential amino acid in many scientific spheres, as it helps to build muscle naturally and safely, and reduce the amount of muscle being broken down to use as fuel for your body. This helps to support your body in the growth of muscle so that you can sculpt the body that you want.
- 100% vegan
- Nuts and soy free
- Allergen free
- Somewhat expensive
2. Now Foods
Now Foods L-Glutamine Double Strength Protein Capsules are a GMP Quality glutamine supplement that contains no allergens in its production, however the capsules do contain gelatine in the gel production of the capsule.
It should be taken between once and three times each day, giving around 120 servings in each carton, so it should last you between a month to three months.
- GMP certified
- Allergen free
- Great price value
- Not suitable for vegetarians and vegans
3. Optimum Nutrition
Each portion of this supplement is only 5g, so there are nearly 200 servings in each container, giving you a huge amount of supplement. This amount of protein helps to improve your body’s natural protein synthesis and supply your body with the nutrients that it needs to build up the perfect body.
It contains no other allergens and other ingredients, which makes it suitable for more sensitive digestive systems and more specific dietary requirements.
- Helps build muscle
- Great amount of protein per serving
- Free of allergens
- Unsealed product
4. Muscle Pharm
This supplement is taken between once and twice daily for the best effects, and are best taken before and after your workouts. It helps to rehydrate you, build your muscle and recover much faster than without such supplements.
- Helps you build muscle faster
- Helps you to recover faster
- Hydrating formula
- Contains glutten
5. Universal Nutrition
It is one of the highest grades of pharmaceutical grade amino acid supplements, and is very easy to take, with one teaspoon being one portion, and there are around 120 servings in each container, making the Universal Nutrition Glutamine Recovery Supplement excellent value for money.
Universal Nutrition Glutamine Supplement is a GMP certified supplement, however it is not totally free from different allergens due to the factory that manufactures the protein supplement. This is a major downside for those who have more sensitive digestive systems, or require certain dietary requirements.
- Contains a higher dosage of L-Glutamine
- Great price value
- GMP certified
- It's not completely allergen free
6. Country Life Iron-Tek
The Country Life Iron-Tek Glutamine Powder is free from many different allergens, so it can be incorporated into the more delicate and sensitive of digestive systems, but also can be used for a variety of different diet plans. This is great if you are trying to stay away from different kinds of allergens.
It is a high quality supplement that supports optimum performance, reducing recovery time and aiding the body in developing muscle mass properly and efficiently by minimising the natural response to break down muscle mass t provide fuel for the workout.
Also, it is GMP certified, vegan, and provides only the highest quality, clean supplements, so you can be sure that you are getting a top quality product. Country Life Iron-Tek Glutamine Powder is perfect for the high performing athlete, as well as the gym goer who wishes to get the most out of their workouts.
- Free of allergens
- Potent formula
- Excellent price value
- Suitable for vegetarians and vegans
- Does not dissolve so well
7. USN Micronized
As well as supporting the proper development of muscle, this supplement also helps to speed up your recovery time and improve your muscular endurance during workouts so that you can train harder for longer, achieving even better results.
The main drawback to the USN Glutamine Pure Micronized Powder is that it is not completely allergen free due to the fact that it is produced in a factory that also works with many allergens, and this can cause trace amounts of dairy, nuts, and wheat, so it is not suitable for sensitive digestive needs.
- Speeds up the recovery time
- Helps you build more muscle
- Quality ingredients
- It's not completely allergen free
8. Thorne Research
A lot of the L-Glutamine amino acids that your body is naturally provided with are very difficult to absorb, so this one has been specifically formulated to help your body absorb as much as possible for the best results.
It is much different to capsule forms of L-Glutamine, as it is more like a protein shake that is taken between once and three times daily, depending on how much you work out and how strenuous it is.
There are 90 servings in each container, making the Thorne Research L-Glutamine Powder great value for money, as one carton will last for over three months.
The health benefits of L-Glutamine supplements are immense, and the Thorne Research L-Glutamine Powder is a great option for proper levels of nutrition, as many find it much easier to work a shake into their day, and remember taking it, rather than a supplement in tablet form.
- Support for the immune system
- Support for the vital organs
- Great price value
9. Source Naturals
The Source Naturals L-Glutamine Capsules are gel capsules produced with gelatine, so they are not suitable for vegans and vegetarians, however they are also free from many other allergens, making them suitable for a lot of different dietary requirements for sensitive digestive systems.
There are 100 capsules in each container, so it should last you for nearly four months, which is great value for money.
This capsules are not suitable for athletes of higher performance, as it does not provide as much protein that you would need from this supplement, but it is good to help give an added health boost for every day use and health benefits.
- Great for immune health
- Free of allergens
- Great price value
- Not suitable for vegetarians and vegans
The Solgar L-Glutamine tablets are also specially formulated for maximum absorption and digestion. Simply take two tablets twice a day for the best results.
There are 30 servings in each container, which is great value for money, as it should last you for around a month.
This tablets are gluten free, wheat free, and dairy free, and kosher parve, so they are suitable for vegans, coeliacs, and a wide range of other dietary requirements, so they can be fitted into anyone’s diet in order to get amazing results.
At fewer than 15 dollars, the Solgar L-Glutamine tablets are also great value for money, so you can get all of the health benefits without an enormous price.
- Tablets formulated for a maximum absorption
- Great price value
- Quality ingredients
Criteria for Evaluation
When going through vitamin or supplement websites, one always wonders what did the writer/ researcher consider before recommending these particular products? Here at Monica’s Health Mag, we go through an entire rigorous process and sets of criteria that help evaluate different products. Today in particular, we will discuss the specifications that we went through to evaluate “Glutamine Supplements” in the market.
The first and foremost thing that is done is that the product is tested. In that we see how effective the product was and how closely it displayed the effects of its brand claims. For example, with Muscle Pharm Glutamine Growth and Recovery Core Series, it was easy to feel and experience the fact that it was a hydrating formula that helped recover faster post exercise. It was claims like these that were kept in mind during the product testing phase.
User reviews and ratings
This was probably one of the most crucial aspects. Since the real effect of a product can be evaluated when a large group of consumers uses it, it is difficult to gauge the actual effects when only one person uses it. The human body is created in such a way that every human is different and reacts differently to various products. It is due to this aspect that extensive research over user reviews and ratings is done. With the hundreds of products available online, it is a hefty job to narrow down to the 10 best products on the market.
For this claim, we researched what users had to say and with statistical analysis, narrowed the recommendations down to the ones that were best reviewed and rated by the users. It was also with the help of these reviews and ratings that we were able to make our super helpful pros and cons list. Breaking the lists down into “Helps build muscle, great amount of protein per serving, free of allergens” etc against points like “Not suitable for vegetarians and vegans, contains gluten” are just some of the examples of how our evaluation techniques work.
Potential for side effects
Even though most supplements and vitamins are considered safe, there is always a margin of side effects that the body may experience. This is always consequential on the basis of how one’s body reacts to certain supplements.
Our research helped us narrow down to the products that not only had the fewest side effects but also the least harmful ones. Some of the side effects noticed from glutamine supplements consist of nausea, flatulence, vomiting, constipation, dry mouth or rarely ulcers.
Some of the other common side effects also seen are: upset stomach, and stomach cramps. Some incidences of allergic reactions to Glutamine have also been observed. If you do start to take glutamine and experience these side effects get worse, it is advised to stop using the supplements and visit the doctor.
While making the short list for some of the best glutamine supplements, another important factor that is taken into consideration is how well known and well received a particular brand is. It is of utmost priority to make sure that brands that have the best market reputation as well as the best products are included in the lists. Brands like Jarrow Formulas, Now Foods, Optimum Nutrition, Muscle Pharm, Universal Nutrition, Country Life Iron-Tek, USN, Thorne Research, Source Naturals and Solgar are some of the most reputable and good quality products out there and have hence been included in these lists.
Safety of the supplement
Dietary supplements are some of the safest things products one can use for their body. This is because these items like Glutamine are already produced naturally by the human body. Taking them as a supplementary dose is just to increase either less or deficient levels in the body.
All the products mentioned in this list are safe to use since they come from reputable manufacturers who produce them in certified conditions. Unless you have any allergies or dietary restrictions, these products should fit you well. However, as a precautionary measure, it is always best to consult a doctor or your trainer before starting a new regimen.
Ingredients and their effectiveness
Glutamine supplements are notorious for consisting of only Glutamine and other non-harmful binding agents (necessary for the product) as part of their ingredient list. It is easy to see at a quick glance that all the products listed consist of L-glutamine as the main ingredient while also consisting of ingredients like stearic acid, gelatin (depending on the brand), magnesium stearate etc. Please view the provided link for each product to get a comprehensive look at the ingredients of the product.
The effectiveness of any product can be deduced from two things: the dose and the form. Powdered form of glutamine is known to not only be absorbed faster in the body but to also provide a larger portion of glutamine in one intake. Also, depending on the dose, the effectiveness may also vary. Body builders need to take glutamine through the day in various increments of 5gm scoops to see an effect, while other athletes may have to alter their dosage according to their needs. Furthermore, the effectiveness of glutamine is dependent on the way it is taken.
Glutamine gets destroyed in high temperature and hence must be taken in room temperature liquids. Lastly, reviews of the recommended products are proof of their effectiveness. For those people who are looking to purchase their glutamine supplements, it is a good idea to study the benefits of taking glutamine and read about how other people have responded to these supplements.
Our particular list of products consists of glutamine supplements that have proven to not only be most effective for users but have also had fans who have used these products for years!
Glutamine Supplement Benefits
Glutamine is an amino acid found naturally in the body which helps in the building of proteins and is a secondary source of energy (secondary to glucose). Commercially, it is available in two forms, L-Glutamine or as Glutamine peptide. Both forms have their advantages and disadvantages. Even though Glutamine it is found naturally in the body, extreme work outs at the gym or the instance of the human body fighting off various illnesses can make it weak and cause a breakdown of muscle mass. It is at this time that supplementary intake of Glutamine is necessary to not only help build back muscle breakdown but also help in other parts of the body.
The most common use and benefit of Glutamine supplements has been seen among bodybuilders and athletes. When an athlete or bodybuilder works out or goes through tough training, their body immediately compensates for a lack of nutrients. During exercise, the muscles begin to break down to provide glutamine for the proper function of other cells in the body which causes a loss in muscle mass. This is something bodybuilders and athletes want to avoid.
Also, it has been noted that athletes and bodybuilders get sick frequently in comparison to people who don’t exercise the same. This is because these strenuous amounts of exercises put pressure on their bodies, depletes their glutamine stores that are responsible for cell hydration, cell volume and over all cell recovery. Taking supplementary Glutamine allows them to keep their muscle mass by providing the necessary glutamine to other cells which over all avoids the catabolism (breakdown) of the muscles and helps them grow.
Beneficial for “endurance runners”
Endurance runners, also known as long distance, elite or ultra-runners are athletes that push their bodies to the extreme for a longer duration of time than your average sportsman and hence their dietary and nutritional needs differ. With the way their work out regimens are designed and the way they push themselves, these athletes usually take advantage of the “window” of time immediately after their work out to give themselves not only a boost of energy but also provide their muscles with nutrients. Usually a 60-minute window post-work out, taking Glutamine at this time avoids the breakdown of muscles.
Burns fat and Boosts metabolism
Studies have indicated that glutamine helps with human growth hormone secretion (HGH). This hormone basically helps with fat metabolism and supports new muscle growth. Studies have also shown that HGH levels increase substantially after taking supplemental glutamine. The hormone supports metabolism in resting state which is essential for burning fat, weight loss and building lean muscle mass. This makes Glutamine beneficial for not only body builders who are looking to increase muscle mass and reduce fat but also people looking to gain weight in the form of muscles.
L-glutamine, in the detailed study, has also been shown to stabilize blood glucose by increasing levels of insulin in the blood. This effect can be beneficial for diabetics who are looking to control their blood sugar levels via supplements or people looking to curb their sugar and carb cravings to improve their healthy lifestyles.
Boost to the Immune System
The effects of Glutamine on the immune system has been greatly studied. It has been observed that an increase in the levels of Glutamine in the body shows an increase in the levels of cytokines produces by the body. Cytokines are the small proteins produced by white blood cells that help increase the body’s resistance to diseases. It has been studied that athletes and body builders who push their bodies to certain levels are at greater risk of falling ill due to their weekend immune systems. With supplemental glutamine, these proteins increase in the body and give a boost to the immune system.
Usage Recommendations of Glutamine
Usage of Glutamine depends on the purpose it is used for. For bodybuilders and athletes, it is recommended to take no more than 40gm of Glutamine a day. The average amount in a day is ideally around 10-15gm, preferably supplementing it 2-3 times a day with 5gm scoops each time. The capsule may be ingested with water or any beverage while the powder must be mixed in any liquid of choice and then ingested. The powder is absorbed into the system faster so if you are looking for quicker effects, the powder form may be a better option.
Remember to use Glutamine with liquids at room temperature as heat can destroy Glutamine. Also, Glutamine is not suitable for children. Adults must also consult professionals before starting a regimen.
For those looking to use it for IBS or weight gain, it is important to adjust your dose according to the recommendation of your doctor. IBS patients have seen improvement by taking a 500mg capsule between meals once a day as the administration is easier but before starting any sort of supplement, consult a doctor and talk about your needs.
For patients with stomach ulcers, small doses of 1gm L-glutamine once a day with other vitamins may show improvement.
Some Precautions and General Information
Glutamine may interact or display side effects when taken with other medications so proper care must be taken. If you are taking other medications, talk to your pharmacist about possible interactions and how to take it.
Glutamine supplement powder must always be mixed in room temperature liquids as heat destroy glutamine. People who suffer from liver or kidney disease should not take Glutamine supplements. Elderly people who suffer from reduced kidney functions may require reduced doses of Glutamine, talking to a doctor before starting their Glutamine supplements is necessary.
Always keep a look out for certain reactions when taking Glutamine for the first time. Although known to be safe first time users of L-Glutamine or Glutamine peptide may experience side effects like dry mouth, constipation or even vomiting. If side effects worsen, make sure you visit the doctor.
For those looking to see positive effects without using supplementary Glutamine, natural Glutamine found in certain foods may be a good idea. Found in abundance in green, leafy vegetables like spinach, cabbage or even parsley, it is recommended to eat them raw. The best way of going about this it to make a cabbage or spinach juice or even a smoothie.
Significant Glutamine levels can also be found in animal products like beef, pork poultry and fish but they must be cooked to avoid food borne diseases that may arise from consumption of raw meet. Cooking may destroy the Glutamine in these animal meats hence other options must be considered to get adequate dietary Glutamine. Dairy products like milk, cheese or even yogurt are good foods to consume in one’s diet to maintain satisfactory levels of natural Glutamine.
There are lots of brands in the market that all sell Glutamine powders or capsules. Picking the right brand for you is very important. Comprehensive study on the type of flavored or unflavored powders, allergen free powders, certified by the right authorities or even vegan or non-vegan manufacturing should be taken into consideration when purchasing Glutamine.
Q. In what forms is glutamine supplement available?
The two most common dose forms available in the market are capsules or powder. According to the way that is convenient to people, they choose between the two forms available. There is no difference in the way the glutamine acts on the body when either capsule or powder is taken. It must be noted that a lot of the times glutamine powder is preferred because the dosage is bigger in one small scoop of the powder when compared to the capsule. Also, when taken with liquids, glutamine powder is almost tasteless which makes it easier for consumption.
Q. Who should take it?
Body builders or athletes who are working on increasing muscle mass are some of the major users of Glutamine supplements. Glutamine is also used by people who suffer from digestive system issues, people who are trying to prevent weight loss. It is also given to patients at hospitals who suffer from various conditions that may cause muscle depletion or require support in alcohol withdrawal.
Q. What does it do?
Glutamine supplements help gut function, the immune system, and other essential processes in the body, especially in times of stress. These situations of stress are mimicked during strenuous exercise as well. At this moment, glutamine supplements help bodybuilders or other athletes regain their muscles in a natural form. This supplement is also important for providing “fuel” (nitrogen and carbon) to many different cells in the body which may be lacking during exercise. Glutamine is needed to make other chemicals in the body such as other amino acids and glucose (sugar).
Q. What effect does it have on athletic performance?
Various researches have been conducted to find out the effects of glutamine on athletic performance. Simply put, they all conclude that the inclusion of glutamine supplementation in the an athlete’s diet can not only prevent illness but can also boost hormone level and hydrate muscle cells both of which are important for protein production.
Q. Where can I naturally get Glutamine from?
Glutamine is naturally available in a lot of foods. This is why when taking glutamine supplements, it is important to remember, you may already be ingesting certain amounts of it. Glutamine can be found is raw leafy vegetables like spinach or cabbage. Since heat destroys Glutamine, it is important to eat it raw to be able to avail the benefits of the vegetable. Parsley and beans are also a loaded food to obtain Glutamine from. For a packed intake, ingesting these foods in the form of smoothies or juices may be ideal. Meats like beef, poultry, pork and fish are also natural sources of glutamine. Since it is important to cook these meats to get rid of food borne diseases, a lot of the glutamine levels do get destroyed, however minor levels still may be consumed. Lastly, milk, cheese and yogurt is a good source of natural glutamine.
Q. What are the side effects?
It is always a good idea to consult your doctor before starting any sort of supplemental regimen however Glutamine has shown to be quite safe for consumers. As with any new product, small side effects may be observed as the body adjust to the intake of supplemental Glutamine. Some of the observed side effects of L-glutamine are nausea, flatulence, vomiting, constipation, dry mouth or rarely ulcers. If these side effects get worse, it is advised to stop using the supplements and visit the doctor.
While glutamine is well tolerated, glutamine peptides have been shown to be more potent and may possibly result in side effects. Some of the side effects experienced with Glutamine peptides are nausea, vomiting, upset stomach, and stomach cramps. Some incidences of allergic reactions to Glutamine have also been observed.
Q. How to take it?
It is recommended to take no more than 40gm of Glutamine a day. The average amount in a day is ideally around 10-15gm, preferably supplementing it 2-3 times a day with 5gm scoops each time. The capsule may be ingested with water or any beverage while the powder must be mixed in any liquid of choice and then ingested. It is important to adjust your dose according to your diet and exercise demands. Talking to a licensed trainer or even a doctor about adjusting your dose may be beneficial.
Q. What are the pros?
In short, Glutamine prevents the catabolism (break down up) of muscles, keeps the body hydrated and energized, promotes wound recovery. Glutamine intake has also shown to benefit with immune system boosts as well as act as a nutrient for the body. For more detail, see above in “benefits of glutamine”.
Q. Will these supplements make me fat?
It is important to understand how Glutamine works. Glutamine helps in muscle growth when there is depletion post exercise or for health reasons like disease. Glutamine is used when people are trying to cut down, i.e. lose fat without losing any muscle mass. In short, Glutamine supplements will not make you fat, if anything they will promote muscle growth and provide energy.
Q. How do I chose between the various products available?
The easiest way it to make a pros and cons list. A thorough study of the ingredients and the actual quantity per serving is also a good indication. Looking out for specific formulations for vegans or vegetarians as well as steering away from products that have allergens is a good idea. For people who have gluten allergies, looking for products that offer gluten free production may be beneficial.
For a comprehensive guide as well as a pre-formed pros and cons list, please look at our recommendations above. Some of the brands covered in this list are: Jarrow Formulas L-Glutamine G, Now Foods L-Glutamine Double Strength mg, Optimum Nutrition Glutamine Powder, Muscle Pharm Glutamine Growth and Recovery Core Series, Universal Nutrition Glutamine Recovery Supplement, Country Life Iron-Tek Glutamine Powder, USN Glutamine Pure Micronized Powder, Thorne Research L-Glutamine Powder, Source Naturals L-Glutamine mg capsules, Solgar L-Glutamine mg.
Q. Do they come in flavors?
Certain Glutamine powders are available in flavors. It is important to keep in mind that these flavored products will contain other ingredients than just simple Glutamine. Some of the flavors available are; Berry Citrus, Lime Sherbet, Peach Mango and snow coned. These flavors are available with the brand BPI sports Best Glutamine while other Glutamine powders that are available are unflavored.
Q. When to take these supplements?
Glutamine supplements are usually ideal for athletes who are training for long distance runs or sports that take a toll on muscles. Your trainer at the gym may be able to give a good time line of when to incorporate Glutamine supplements to your diet.
Q. Where can I purchase these supplements?
The easiest way would be to order online. Stores like Amazon usually offer great deals that makes it easy to purchase on the click of a button and it is delivered directly to your door step. Lastly, large grocery stores are also known to have a “health supplement” aisle where multiple brands are available for you to choose from.
We hope that this list is helpful for you to find the right glutamine supplement options in both powder and capsule form so that you can find the best supplement that is quick and easy to fit into your diet and exercise regime for the best results.