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Can l-glutamine help with leaky gut
  • Health

Should You Use L-Glutamine for Leaky Gut?

Katie WellsAug 1, 2020
Dr Scott Sorries Medical Advisor Wellness Mama
Medically reviewed by Dr. Scott Soerries, MD
Reading Time: 5 min

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Wellness Mama » Blog » Health » Should You Use L-Glutamine for Leaky Gut?
Table of Contents[Hide][Show]
  • What Is Leaky Gut?+−
    • Causes of Leaky Gut
    • Symptoms of Leaky Gut
    • What Is L-Glutamine?
    • Benefits of L-Glutamine on the Body
  • Can L-Glutamine Support the Gut?+−
    • Supports Healthy Food Choices
    • Supports Intestinal Health
  • What Are the Side Effects of L-Glutamine?
  • How to Add L-Glutamine to Your Diet
  • The Power of the Body

If your doctor has told you that you have a leaky gut, you’re likely considering a gut supporting diet. But supplements may also be helpful for leaky gut. One of my favorite gut support supplements is l-glutamine. In this post, I’ll cover all the amazing benefits of l-glutamine for the gut and how you can use it.

What Is Leaky Gut?

As food enters the intestines, it is broken down into individual nutrients that can pass through the tight junctions of the intestinal lining and into the bloodstream to be used in the rest of the body. The gut lining keeps large particles, bacteria, and toxins from passing through in the same way that nutrients do. These undesirable particles are swept out of the body with other waste.

However, with leaky gut (also known as intestinal hyperpermeability), the intestinal lining is not as robust and allows these particles and toxins through the intestinal wall and into the bloodstream. This can wreak havoc on the body.

A 2017 article in Frontiers in Immunology describes leaky gut syndrome as “a dangerous warning signal for autoimmune disease.” According to microbiologist Kiran Krishnan, about 80% of the body’s immune system and tissue resides in the digestive tract, which is why leaky gut syndrome and autoimmune diseases are often tied together.

Causes of Leaky Gut

Steve Wright, the creator of SCDLifestyle.com, sat down for a podcast episode with me to talk about leaky gut, heartburn, and digestion. During the podcast, he describes how his program helps individuals identify 19 specific triggers that may cause leaky gut.

These are the main factors that are believed to play a role in the development of leaky gut:

  • Poor diet
  • Stress
  • Environmental toxins
  • Bacterial imbalances
  • Genes

It’s difficult to pinpoint the exact reasons leaky gut occurs and it’s likely a combination of these factors. Some triggers are out of our hands (genetics), but many are without our realm of control.

Symptoms of Leaky Gut

Leaky gut leads to more than just stomach pain. Symptoms of leaky gut are often quite different from person to person. Some people can even have leaky gut syndrome without experiencing symptoms. Other times it can be painful like Crohn’s disease. This is why it’s so difficult to diagnose (and possibly why mainstream medicine is having a hard time believing that leaky gut is real!).

These symptoms may indicate that an individual’s intestinal lining isn’t working correctly:

  • Fatigue
  • Food Allergies/Sensitivities (especially gluten and dairy)
  • Post-Nasal Drip
  • Headaches
  • Skin Conditions
  • Constipation, Diarrhea, IBS, SIBO
  • Mood Disorders
  • Brain Fog
  • Thyroid Disorders

Leaky gut often occurs alongside other chronic illnesses plaguing many people throughout the western world, including autoimmune diseases, cancer, respiratory infections, Parkinson’s disease, and more.

What Is L-Glutamine?

L-glutamine plays a vital role in a variety of processes. It especially helps in the case of leaky gut because it supports the body in restoring the intestinal lining.

This essential amino acid provides the body with support by:

  • removing waste (such as ammonia)
  • building proteins
  • stabilizing blood glucose levels
  • building nucleic acids for DNA

This supplement (in its powdered form) became a popular supplement for bodybuilders because it supports healthy muscles. A study from 2015 states that this nutrient helps athletes recover and experience less muscle soreness following strenuous physical activity.

Benefits of L-Glutamine on the Body

Besides helping with muscle recovery, l-glutamine has many other benefits. Even if leaky gut wasn’t something on my radar, I would use it for some of these other benefits.

Supports Healthy Brain Function

A healthy brain (just like the rest of the body) requires a variety of vitamins and nutrients to maintain a healthy mental state. Glutamine is one of those valuable amino acids for brain health.

Glutamine makes up a large portion of the central nervous system. A lack of glutamine in the body can interrupt natural brain cycles and lead to epilepsy, anxiety, depression, bipolar disorders, and other mood or nervous system disorders.

Supports a Healthy Digestive System and Bowel Movements

It is only natural that a condition known as “leaky gut” would cause problems in the digestive system and bowels.

Gut-related issues seem to be more common than we think. Dr. Ken Brown revealed in this podcast with me that today about 20% of the population experience IBS. One of the biggest concerns for digestive issues and bowel issues is inflammation.

Fortunately, l-glutamine can support the body in lowering the inflammatory response in IBS and other chronic illnesses, according to a 2017 review. The review found that stressors (including illness) deplete glutamine, so supplementing can help.

Additionally, this review explains that glutamine supports cellular health which is also important for gut health.

Supports Weight Loss

This nutrient has been used to promote weight loss and fat burning by many in the fitness industry. In one study, after just six weeks of receiving the supplements, patients with type 2 diabetes saw a dramatic reduction in some of their cardiovascular risk factors as well as body composition. Researchers believe that l-glutamine helps to reduce insulin levels and stabilizes blood glucose, supporting the body in burning more fat and building muscle.

Can L-Glutamine Support the Gut?

As mentioned above, l-glutamine supports healthy digestion and overall gut health. A French study describes glutamine as a vital nutrient for overall intestinal health (including leaky gut syndrome).

Supports Healthy Food Choices

Due to its ability to support healthy blood glucose levels, l-glutamine supports healthy eating habits, instead of feeding cravings for sugars and carbohydrates that cause inflammation throughout the body (making leaky gut worse). Additionally, a 2019 study shows that low glutamine levels in the brain were associated with heavy alcohol consumption and cravings, too.

Supports Intestinal Health

Stomach ulcers and ulcerative colitis often accompany leaky gut as these conditions directly affect the intestines.

L-glutamine has shown promising benefits in supporting the health of the intestines. A European review looked at the role glutamine played on intestinal health and determined that the amino acid has a “protective effect on intestinal tissues.”

What Are the Side Effects of L-Glutamine?

This supplement is considered generally safe for most people. If you have a medical condition or are unsure at all, always check with your doctor to discuss whether this supplement is safe for you. If you are pregnant or breastfeeding, don’t use this supplement without talking with your doctor as it’s unclear whether it’s safe. Your doctor may recommend getting your share of this nutrient in food form instead of supplements.

Side effects are rare, though some people have an allergic reaction to this supplement. If you notice signs of an allergic reaction like swelling, hives, nausea, etc., get medical attention immediately.

How to Add L-Glutamine to Your Diet

L-glutamine is found naturally in a variety of protein sources. Include these foods in your diet to naturally reap the benefits of this nutrient:

  • Grass-fed beef
  • Bone broth
  • Free-range chicken
  • Spinach
  • Beets
  • Peas
  • Broccoli rabe
  • Wild-caught cod and salmon
  • Turkey
  • Cabbage
  • Cottage cheese
  • Asparagus
  • Venison

Eating a whole foods diet with at least three servings of these foods daily is a great place to start when increasing l-glutamine. Probiotics are also helpful for supporting healthy digestion so adding any of the above vegetables in fermented form is a great idea. Beet kvass is one tasty idea.

Taking l-glutamine as a supplement to complement a healthy diet can support your journey to a healthier gut, too. For some, acquiring enough l-glutamine through food may be easy. But, to get a consistent amount daily, supplementing may be a better route to take.

When I was diagnosed with Hashimoto’s Thyroiditis, I knew I needed to be taking care of my gut health. I started this gut-healthy diet and made sure I was getting ample amounts of l-glutamine. This protocol made a huge difference in supporting my body’s natural health.

I like these l-glutamine capsules, but you can also find l-glutamine powder.

The Power of the Body

What I find really interesting about using these kinds of supplements to support health is that they are things easily found in food. That means that you don’t necessarily need to spend a lot of money. Instead, you can be more intentional about the food you eat and get many of the benefits of this supplement.

If you are experiencing any of the symptoms of leaky gut syndrome, l-glutamine is an essential nutrient to consider adding to your diet with your doctor’s approval.

This article was medically reviewed by Dr. Scott Soerries, MD, Family Physician and Medical Director of SteadyMD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

Sources
  1. Achamrah, N., Déchelotte, P., & Coëffier, M. (2017). Glutamine and the regulation of intestinal permeability. Current Opinion in Clinical Nutrition and Metabolic Care, 20(1), 86-91. doi:10.1097/mco.0000000000000339
  2. Albrecht, J., Sidoryk-W?grzynowicz, M., Zieli?ska, M., & Aschner, M. (2010). Roles of glutamine in neurotransmission. Neuron Glia Biology, 6(4), 263-276. doi:10.1017/s1740925x11000093
  3. Kim, M., & Kim, H. (2017). The Roles of Glutamine in the Intestine and Its Implication in Intestinal Diseases. International Journal of Molecular Sciences, 18(5), 1051. doi:10.3390/ijms18051051
  4. Legault, Z., Bagnall, N., & Kimmerly, D. S. (2015). The Influence of Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise. International Journal of Sport Nutrition and Exercise Metabolism, 25(5), 417-426. doi:10.1123/ijsnem.2014-0209
  5. Mansour, A., Mohajeri- Tehrani, M. R., Qorbani, M., Heshmat, R., Larijani, B., & Hosseini, S. (2015). Effect of glutamine supplementation on cardiovascular risk factors in patients with type 2 diabetes. Nutrition, 31(1), 119-126. doi:10.1016/j.nut.2014.05.014
  6. Mu, Q., Kirby, J., Reilly, C. M., & Luo, X. M. (2017). Leaky Gut As a Danger Signal for Autoimmune Diseases. Frontiers in Immunology, (8), 598. doi:10.3389/fimmu.2017.00598
  7. Prisciandaro, J. J., Schacht, J. P., Prescot, A. P., Brenner, H. M., Renshaw, P. F., Brown, T. R., & Anton, R. F. (2019). Intraindividual changes in brain GABA, glutamate, and glutamine during monitored abstinence from alcohol in treatment-naive individuals with alcohol use disorder. Addiction Biology. doi:10.1111/adb.12810
  8. Zhang, H. B., & Wu, T. Y. (2019). Glutamine has a protective role on intestinal tissues via targeting NF-?B pathway in rats with sepsis. European review for medical and pharmacological sciences, 23(3), 184-191. doi:10.26355/eurrev_201908_18646
Category: HealthReviewer: Dr. Scott Soerries, MD

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About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Wellnesse, has a background in research, journalism, and nutrition. As a wife and mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

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Reader Interactions

Discussion (103 Comments)

  1. Kori

    November 2, 2014 at 7:50 PM

    Hi Katie–

    I’m exclusively nursing a 3 month old and I’m a type 1 diabetic that has recently been diagnosed with Celiac Disease. I’m wondering if L-glutamine is something that is OK while breastfeeding. I’m having a really hard time finding good information about it’s impact–positive or otherwise!

    Thanks very much for your insight!
    Kori

    Reply
    • Katie - Wellness Mama

      November 6, 2014 at 11:58 PM

      It seems to be a controversial topic but I’d definitely ask a doctor to be sure

      Reply
  2. Shelly

    November 2, 2014 at 7:10 PM

    Hi Katie! Thanks as always for the great tips.
    is it safe to take while pregnant?

    Reply
    • Katie - Wellness Mama

      November 6, 2014 at 11:59 PM

      I’d ask a doc to be sure

      Reply
  3. Anita

    November 2, 2014 at 8:58 AM

    I won’t be able to attend this webinar but really want the information! Is it all available in the surviving to thriving ebook? I was diagnosed with leaky gut/high intestinal permiability 6 years ago and it is just getting worse. Severe sinus infections, hormonal imbalance, insomnia, adrenal fatigue and iron deficient anemia are just some of the manifestations of this problem. I eat a nourishing traditions gluten free diet but this is not helping me.

    Reply
    • Elysia

      November 3, 2014 at 12:33 AM

      It says the webinar recording will be available the day after it airs live. If you click through and sign up, they should send you a link once it’s available. I can’t attend live either 🙂

      Reply
    • Michelle

      July 18, 2015 at 10:45 AM

      Have you considered food sensitivity? I had a Cyrex test completed and learned that I was eating a lot of foods (healthy foods) that I had sensitivity to. I could eat them and feel fine, but it was causing body aches. Once I removed them, I haven’t had anymore body aches.

      Reply
    • Sumi

      November 23, 2015 at 2:39 AM

      Hi anitha,

      I am Sumi here. Did you really test for leakygut or its just through clinical symptoms.

      Reply
    • Sumi

      November 24, 2015 at 12:36 AM

      Hi Anitha,

      I am sumi from India. What kind of diet do you follow for leaky gut ???
      Please share.

      Sumi

      Reply
    • Jen

      June 20, 2017 at 8:45 AM

      Have you tried any complete gut health protocols?

      Reply
  4. Vicki

    November 2, 2014 at 7:35 AM

    I’ve been putting l-glutamine powder into my coconut oil coffee. Would that be okay?

    Reply
    • Lulu

      September 22, 2015 at 8:10 AM

      I just read that hot drinks destroys the glutamine. I would do more research on it.

      Reply
  5. Diana

    November 2, 2014 at 7:35 AM

    Glad to know you are up-to-date on this supplement. My doctor has had me on this for some time now and it has helped tremendously. Also it was good to better know the science behind it.

    Reply
  6. Terri

    November 1, 2014 at 8:09 PM

    Is the dosage amount 10-40 GRAMS or MILIGRAMS? Where do you purchase yours?
    Thanks in advance!

    Reply
    • Elysia

      November 6, 2014 at 3:41 AM

      Grams. Though I’d start with 5, which is generally 1 scoop. I’ve been taking 1 scoop/5g for several weeks and just increased to 2 scoops/10g. 10-40g is quite a wide range – I want to do a little more research to see if there are other dose recommendations, and what they say in the webinar. For now I’ll stick with 10g. I use Swanson Vitamins Pharmceutical Grade AjiPure L-Glutamine Powder.
      Hope that helps 🙂 🙂

      Reply
  7. Mary

    November 1, 2014 at 1:47 PM

    I have two year old daughter that is struggling with skin problems. Is this something she can supplement wit? If so how much and with what?

    Reply
    • Leizel

      July 29, 2015 at 5:27 PM

      Mary,
      Most skin problems are directly connected to Leaky Gut. Supplementing with L-Glutamine rebuilds the intestinal wall to stop LG.

      Reply
    • Ashley

      January 17, 2016 at 12:20 AM

      Please do NOT give children any supplements without talking to their doctor first!

      They process things differently and have different needs than an adult.

      Reply
  8. Chantal

    November 1, 2014 at 1:34 PM

    I am confused…was told by N.D. for gut and sugar craving to take L-Glutamine on empty stomach…it says here to take it with food .
    Should I take it with or without food. Merci!

    Reply
    • Merle

      November 2, 2014 at 8:01 AM

      I was told an empty stomach / between meals, as well

      Reply
      • Daisy

        November 3, 2014 at 3:46 PM

        My doc also said between meals.

        Reply
        • jason

          February 21, 2016 at 6:41 PM

          It hurt my stomach really bad it calls like a gas filling in my gut

          Reply
          • Lyndi

            June 8, 2016 at 12:33 PM

            It gives me gas every time.

    • Elysia

      November 3, 2014 at 12:32 AM

      Hmm… Maybe we’ll find out in webinar? If they don’t discuss it, maybe someone can ask during the Q&A and then post the answer here for the rest of us who can’t attend live. Thanks!

      Reply
    • Michael

      November 8, 2014 at 3:44 PM

      Hi Elysia,

      I’ve always taken it without food. I can actually feel its effects. Since it doesn’t need anything added to be effective, I would suggest you take it without. However, I’m also an experimenter by nature. Try both & see if you can feel a difference. It won’t be harmful. 🙂

      Reply
  9. Lily

    November 1, 2014 at 12:50 PM

    Thank you for posting this! The more info out there about leaky gut, the better. I wish doctors would consider it more. -Lily

    Reply
  10. chris czajkowski

    November 1, 2014 at 10:26 AM

    I found this when looking for glutamine in foods:
    “Glutamine is found in many high protein foods such as dairy products, fish, beef and beans. Taking a protein supplement rich in glutamine in addition to carbohydrate, post exercise, may be sufficient to maintain glutamine status(4).”
    My practice is: Try food first before supplements.
    Love your blog.

    Reply
    • leeann arnold

      February 13, 2016 at 12:04 PM

      yes, I think you should try food first too. I tried Glutamine on an empty stomach. That is the way you are supposed to take it and you are also supposed to work yourself up slowly on it. But it make me sick to my stomach. I got the tablets, but they say the powder is better and you mix in water? Maybe everyone is different.
      But I felt very nauseated.

      Reply
      • tif

        April 6, 2016 at 9:28 PM

        there are two kinds of glutamine and the one kind you can’t take on an empty stomach its called free form. You should take with food unless you buy the Trans-Alanyl which can be on an empty stomach. Also, you have to wean onto it in small dose to start like 2.5 grams twice a day.

        Reply
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