← All compounds

Compound Deep-Dive

Tier 1: MainstreamA foundational supplement for those with documented gut barrier issues or post-infectious IBS, but unnecessary for healthy individuals with high protein intake.

L-Glutamine

GlutamineL-Glutamine PowderGln

Essential for gut barrier repair

Hype Risk

4/10

Noticeability

6/10

Evidence Tier

Moderate

Cost / Month

~$15

Overhyped for muscle

What it's actually good for

Recovery

Research Supported

Strong evidence for reducing intestinal permeability in post-infectious IBS and clinical trauma.

Immunity

Research Supported

Supports gut-associated lymphoid tissue (GALT) and fuels immune cells during stress.

Muscle

Weak Evidence

Minimal evidence for muscle growth in healthy individuals despite its abundance in muscle tissue.

Energy: neutralFocus: neutralSleep: neutralLongevity: neutralMood: neutral

How it works

L-Glutamine is the primary fuel source for enterocytes and supports the integrity of intestinal tight junctions. While highly effective in clinical settings for critical illness or post-infectious IBS, evidence for general 'leaky gut' in healthy individuals is more limited but promising.

Acts as a major nitrogen donor and metabolic fuel for intestinal cells, promoting mucosal cell proliferation and maintaining the structural integrity of the gut barrier.

Safety

  • Generally well-tolerated up to 14g/day for long-term use.
  • High doses (>40g) may increase serum ammonia levels.
  • Use caution in individuals with liver disease or those sensitive to MSG/glutamate.

The full StackRoast report adds

  • The exact dose, timing, and effective range to actually run it at
  • Where people go wrong with it — the dose-creep and timing traps
  • What L-Glutamine clashes with or duplicates in your stack
  • Which brands are actually worth buying
Roast My Stack →

Community Reality Check

Distilled from 1200 threads
Confidence: high

What users report

  • Reduced bloating
  • Improved bowel regularity
  • Faster recovery from food sensitivities

The catch

  • Glutamate sensitivity
  • Inconvenience of high-dose powder
  • Mixed results for IBD

Side effects reported

  • Anxiety
  • Headaches
  • Bloating (paradoxical)
https://www.reddit.com/r/Supplementshttps://www.reddit.com/r/GutHealthhttps://www.reddit.com/r/Microbiome

The Receipts

8 sources— studies, videos & links

Videos

L-Glutamine: The Ultimate Guide for Gut Health

Thomas DeLauer

A deep dive into the timing and dosage required for intestinal barrier support.

Papers

Creators

Thomas DeLauer

YouTube

Frequently discusses metabolic health and amino acid protocols with a focus on gut integrity.

Dr. Amy Myers

YouTube

Functional medicine expert who focuses heavily on 'leaky gut' and autoimmune protocols.

Clinical Sources

Taking L-Glutamine in a stack? Find out if the combination actually makes sense.

Roast My Stack →