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Glutamine (L-glutamine)

L-glutamine is an amino acid found in the muscles, lungs and brain. It is absorbed through food, although it is not absolutely necessary. Your body forms the substance from L-glutamic acid using glutamine synthetase.

Muscle cells in particular produce and store it in large quantities. It reduces water storage in cells and increases cell volume during training.

It also promotes the production of glycogen and proteins. With a share of 20 % of the free amino acids in the blood plasma, it serves as an important source of energy.

After operations or burns, the level of a substance can drop, also in the case of infections. In such situations, it becomes a conditionally necessary amino acid. Stress can also impair production.

It plays a particularly important role in connection with muscle building. Intensive training leads to muscle loss, which can be compensated for by nutrition or supplements.

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What is L-glutamine?

L-glutamine is a natural amino acid in the body that has important functions in biological processes. It is not only important for protein synthesis, but also for the immune system and intestinal health. This amino acid is found in many foods such as meat, fish, eggs and dairy products. It can also be taken as a powder or capsules.

L-glutamine effect

Support for the immune system

L-glutamine is crucial for strengthening the immune system. It helps in the production of lymphocytes and macrophages, which are important components of the immune defense. It helps your body to better fight diseases and infections.

Intestinal health

Another benefit of L-glutamine is its positive effect on intestinal health. Regular intake is important for the cells of the intestinal wall. This can promote the health of the digestive system.

Muscle building and regeneration

L-glutamine is good for athletes because it helps with muscle building and recovery after training. It is particularly useful. It minimizes the breakdown of muscle tissue and supports the recovery processes, which is particularly important after intensive training sessions.

L-glutamine side effects

Although L-glutamine is generally considered safe, some people may experience side effects, especially with excessive use. Possible side effects can include nausea, headaches and dizziness. It is important not to exceed the recommended dosage and to consult a doctor if you feel unwell.

Forms of L-glutamine


L-glutamine is available as a powder and can easily be added to water, juices or smoothies. This form enables easy dosing and rapid absorption by the body.


For those who don't like powders or prefer a more convenient option, L-glutamine capsules are a good alternative. They are easy to transport and take, making them a convenient option for those on the go.

Application and dosage

Follow the dosage instructions on the product label. You should normally take 3 to 5 grams of glutamine two to three times a day. The best times to take glutamine supplements are in the morning, evening or around your workout.

Take the product after exercise or before going to bed. This allows your muscles to recover and prevents muscle loss. Taking it directly after waking up can also help to close any nutritional gaps from the night.

Drink plenty of water. But do not mix with milk, as this can impair the effect.

Weight loss

L-glutamine can help with weight loss by reducing sugar and carbohydrate cravings. A healthy diet and regular exercise are important for successful weight loss.


Glutamine is important for athletes as it speeds up recovery and supports muscle function. During intensive training, the body needs more nutritional supplements to strengthen the muscles and promote recovery.

In addition, glutamine strengthens the immune system, which is crucial for staying healthy during regular sport. It also helps to improve muscle hydration, which can have a positive effect on athletic performance.

Regular exercise is essential for good health. It not only supports training, but also speeds up the recovery process.

Natural form from food

There are many foods high in L-glutamine that are good for vegetarians and vegans. They don't get enough carnitine from meat. These foods are a good alternative for a balanced diet. These foods are a good alternative for a balanced diet.

Foods high in this amino acid include:

  • Chicken
  • Fish
  • Spinach
  • Broccoli
  • Black beans
  • Walnuts
  • Soybeans
  • Peanuts
  • Lenses
  • Spelt flour
  • Potatoes
  • Quark
  • Cheese
  • Mutton

Buy L-Glutamine

Glutamine is available as powder, capsules or tablets, with flavorful varieties available. The best choice depends on personal preference. Powder can be dosed precisely and can be mixed with proteins. Capsules are convenient for on the go.

The key is to choose a product of high quality, purity and concentration. Make sure that there are actually 5 to 10 grams of pure supplement in 10 grams of powder. Vegetarians and vegans should also make sure to choose capsules that do not contain gelatine.

In combination with BCAAs, the supplement can promote the anabolic effect and thus muscle building.


L-glutamine is a versatile amino acid, important for the immune system, intestinal health and muscle regeneration. It can be a useful addition to the diet. It is important to follow the recommended dosage and consult a doctor if you have any concerns or side effects.