Key Topics Covered
L-Glutamine supplementation proposes many benefits however, today’s focus will be on its potential benefit for gut health. To provide context, glutamine is one of the most abundant amino acid’s in the body and is used as the primary fuel source for the cells lining the intestinal wall. Theoretically, glutamine helps regenerate gut cells and tighten the opening along the intestinal wall also known as tight junctions. This can help reduce intestinal permeability which is also commonly referred to as “leaky gut” which is not a medical term. There are certain conditions connected to increased permeability such as IBD, IBS and various other conditions, although it is uncertain whether the condition itself causes permeability or the permeability causes the condition. Furthermore, there is also potential that glutamine reduces inflammatory processes in general.
What do we define as work?
- The easy stuff to measure is symptoms. Does it help improve symptoms of things like IBS and IBD?
- Other stuff that is harder to measure is whether it improves other aspects. For example, if it improves tight junctions, that could play a role in improved immune function. Although, we will largely focus more on the symptoms.
Research on IBS:
There are 3 studies on this topic that are easy to find.
Study #1
- The first study was 8 weeks of glutamine supplementation in those with post-infectious IBS. This included >100 participants.
- There were significant improvements in symptoms and intestinal permeability in 79.8% of participants supplementing glutamine vs 5.8% of those in the placebo group.
Study #2
- The second study added Glutamine or a placebo on top of a low FODMAP diet.
- 88% of the people in the glutamine group experienced significant improvements vs 60% in the placebo group.
Study #3
- The third study looked at Glutamine vs Whey protein for IBS symptoms.
- Glutamine outperformed for improvements.
- We wouldn’t expect whey protein to really do anything, so this makes sense.
- But this also gets past any “can’t we just eat more protein” logic regarding the individual amino acid supplement.
Research on IBD:
- Specifically looking at glutamine & IBD we found a systematic review from 2021 which included 7 relevant studies.
- The researchers found some positive stuff. One study found a reduction in intestinal permeability, however that specific study did not measure outcomes.
- Two studies had slight reductions in oxidative stress and inflammation.
- But the overall average findings were that there was no difference in disease activity or progression.
How to take L-Glutamine if you are interested:
- The standard dosage is around 15g per day, split over 3 doses throughout the day.
What is the interpretation?
- The mechanisms make sense and I can see potential for it.
- The IBS stuff looks very promising for limited research. But it also makes you wonder why the research is still so limited if it is this effective? I’m still a bit sceptical and it’s not a go-to recommendation.
- The IBD stuff doesn’t look promising. But I’m open to there being individual variation with some individuals who respond better.
- There can also be more broad gut-health benefits beyond conditions like that, but it’s hard to say at this stage.
Relevant Blogs/ Research
Relevant Blogs:
Glutamine Supplements: Do They Help Gut Health?
Relevant Studies:
Relevant Podcast: