Glutamine benefits

Glutamine may support immune function, reduce sugar cravings, aid gut health, and help cognition under stress, but the strength of evidence varies.

• Immune function and food sources: Some studies suggest glutamine can bolster immune function and increase killer cells. It occurs in foods such as cottage cheese, beef, chicken, fish, dairy, spinach, beans, and cabbage. 1 2
• Sugar cravings: Gut neurons sense glutamine and can signal through dopamine-related pathways; this may help reduce sugar cravings, though large clinical trials are lacking. 3 4
• Gut health: Glutamine is used by some people for “leaky gut,” but evidence for gut-health benefits is limited, especially in human studies. 5 6
• Cognition under stress: Glutamine may offset some cognitive effects of low oxygen, including in contexts such as altitude-related hypoxia; the evidence described is not a general cognition benefit. 7 8
• Cautions: Taking a large amount quickly can cause gastric distress, so amounts may need to be increased gradually. Some tumors can use glutamine, so cancer or cancer risk warrants caution and medical advice. 9