Synopsis

Source of validity: Scientific
Rating (out of 5): 2

L-glutamine is an amino acid commonly found in the body and is often marketed as a supplement to support muscle health, particularly for muscle recovery after exercise and to prevent muscle breakdown. There is some scientific evidence supporting its use, but the overall strength of evidence is low to moderate. Several studies have explored L-glutamine supplementation in athletes and individuals undergoing intense physical activity. Some findings suggest that it may help reduce muscle soreness and improve muscle recovery, especially in individuals under metabolic stress or during prolonged endurance exercise. However, most well-designed studies in healthy individuals show minimal to no significant benefits for increasing muscle mass, strength, or improving overall muscle recovery compared to adequate dietary protein intake.

L-glutamine may have more pronounced benefits in clinical settings, such as in critically ill patients or those experiencing muscle wasting due to disease, but for healthy populations, its muscle-supporting effects are not robustly supported. The current consensus among sports nutrition and medical organizations is that while L-glutamine is generally safe, its supplementation does not provide notable muscle-building or recovery benefits beyond what is achieved through a balanced diet. Therefore, the scientific justification for its use is weak, reflected in the low evidence rating.

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Nature's Sunshine Ultrabiome DTX
Nature's Sunshine VitaWave