Normally, your body can produce all the glutamine it needs, but when you’re doing intense physical exercise, or your wellness is affected, by the common cold, extensive burns, surgery etc, that’s where supplements come in. Glutamine is the primary fuel source of the cells in your immune system, so if your wellbeing is affected by a disease or injury, or you are particularly prone to sickness, you may need glutamine supplements to maintain a healthy immune system. Also, because glutamine promotes nitrogen retention and prevents the loss of muscle proteins, using too much of it during an intense workout can cause your muscles to adopt a catabolic (breaking down) state.
Further, if you’re adding protein to your diet to improve your muscle mass, your digestive system could struggle to get enough glutamine to cope with it, and so, again, glutamine supplementation is required. Glutamine supplementation also has the benefits of reversing some of the intestinal damage caused by anti-inflammatories, mood elevation, potentially having a positive effect on neurodegenerative diseases, and helping with your long and short term memory.
So when should you take your glutamine supplements? Your body’s stores of glutamine are at their lowest after intense physical activity, so you should take glutamine as soon as possible after your workout. You might like to add the tasteless supplements to your post-workout shake to save time and effort.
How much you need depends on your physical activity and how it affects your body, as your intake of glutamine needs to exceed the amount your body produces and uses. It is generally safe for most adults, but you should always consult your doctor before taking any vitamin, mineral or nutritional supplement. This is especially the case if you have diabetes, as research shows that your body metabolises glutamine abnormally.