Glutamine is the most common amino acid in the blood. It is popular with gym-goers, but studies in healthy people show little benefit.
Calculator Official intake Study doses Best form Safety Sources
This is not an essential nutrient, so there is no official daily intake. Only study doses are shown.
These are doses tested in research, not personal advice. Some exceed the upper limit because they were short courses or given under medical care.
No single dose
In 31 young adults doing 6 weeks of resistance training, a very high dose of glutamine (0.9 g per kg of lean mass a day) gave no more strength or muscle than placebo.
No best form
Why: Plain L-glutamine powder is the usual form, but trials in healthy people show little benefit for muscle or strength.
Any protein food: meat, fish, eggs, dairy, beans.
No important interactions known.
A risk assessment found strong evidence of safety up to 14 g a day (observed safe level).
Pregnant, breastfeeding, on medication, or managing a health condition? Check with a doctor or pharmacist before starting a supplement.
Values checked: November 12, 2026.
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