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Since glutamine is an amino acid that is naturally produced in the body and found in many foods, there is no concern that it’s harmful in normal quantities. It has been estimated that a typical diet may contain 3 to 6 grams per day, although this amount could vary based on the types and quantities of foods consumed.
Studies on glutamine supplements have used a wide variety of doses, ranging from around 5 grams per day up to high doses of approximately 45 grams per day for six weeks. Although no negative side effects were reported with this high dosage, blood safety markers were not specifically examined.
Other studies have reported minimal safety concerns regarding short-term supplementation of up to 14 grams per day.
Overall, it is believed that the short-term use of supplements is likely safe. However, some scientists have raised concerns about their sustained use. Adding glutamine to a regular diet may cause a variety of changes in the way the body absorbs and processes amino acids. Yet, the long-term effects of these changes are unknown. Therefore, more information is needed concerning long-term supplementation, particularly when high doses are used.
It is possible that glutamine supplements may not have the same effects if you eat an animal-based, high-protein diet, compared to a plant-based, lower-protein diet. If you follow a plant-based diet with low glutamine content, you may be able to consume supplements while still receiving a normal daily amount of it overall.
If you decide to take a glutamine supplement, it is probably best to start with a conservative dose of around 5 grams per day. *
Generally speaking, you would expect to obtain between 3 to 6 grams of L-glutamine through the foods you eat each day. L-glutamine supplements taken within this range are considered safe for daily use.
The observed safe level for supplemental L-glutamine in healthy adults is 14 grams per day, according to a 2008 report in Regulatory Toxicology and Pharmacology. Children are generally dosed at no more than 0.7 grams per kilogram of body weight per day (g/kg/day).
L-glutamine is readily found online or in health food stores, pharmacies, and shops specializing in dietary supplements. The supplements are most commonly sold in capsule or powder forms. *
Supplementation of L-glutamine tends to be dosed at 5 g or above, with higher doses being advised against due to excessive ammonia in serum. The lowest dose found to increase ammonia in serum has been 0.75 g/kg, or approximately 51 g for a 150 lb individual.
Due to the relative inefficacy of glutamine supplementation for increasing muscle mass, the optimal dosage is not known. The above recommended doses are sufficient for intestinal health reasons and for attenuating a possible relative glutamine deficiency (seen in instances of low protein intake or veganism). *
