L-Glutamine For Leaky Gut – Your Gut Guardian

 by Dr. Steve Hruby, D.C.
Reviewed by Dr. Steve Hruby, D.C.

SuperHumans are the toughest, fittest, healthiest and happiest human beings on this planet. My mission is to help you realize your superhuman potential and learn how to live a long, happy and healthy life.

  Fact Checked
 by Rhealyn Tropia, RMT
Reviewed by Rhealyn Tropia, RMT

I’m a content organizer, fact-checker and super mom who ensures content is medically-reviewed, highly accurate, and engaging. My passion is organizing information and ensuring the facts are presented in a manner that is interesting and easy to understand.

How important is L-glutamine for leaky gut?

L-Glutamine For Leaky Gut

Leaky gut is a condition in which your gut becomes permeable or “leaky”. This leads to an increased passage of particles through the gut wall into the bloodstream.

Glutamine is an amino acid, which means it is a building block for protein. It acts as a fuel for cells and can also help to regulate certain bodily processes. It plays a vital role in maintaining optimum amounts of bodily fluids as well as in wound healing. Several researches also suggest that glutamine can help repair intestinal damage.

Best L-Glutamine Powder For Leaky Gut

L-glutamine supplements are available commercially in capsule, tablet, and powder form. These supplements can be found at your local health stores, groceries, pharmacies, and can also be purchased online.

What, then, is the best glutamine supplement for leaky gut? The answer may be intuitive, but yes, it is the one that provides you with a high enough concentration of this amino acid, so that you can be sure you’re getting enough for optimal health.

Is there a difference if you take L-glutamine powder versus capsules? There’s a few things to consider.

First, if you’re trying to repair your leaky gut or other digestive issues, it’s important to take L-glutamine consistently. Second, is the form of L-glutamine that you’ll take. In general, I prefer powder because I think it’s easier to track how much I’m taking, plus the versatility of adding it to different food or drinks.

For the best L-glutamine powder for leaky gut, I highly recommend Optima Healthy Gut Solution. If you don’t feel like drinking the same thing every day (or don’t have time to make yourself a smoothie or mixing it with food), then L-Glutamine in capsule form might be a better option for you.

After going through a handful of the best L-glutamine for leaky gut reviews, here are the top 3 products that I would recommend to address your leaky gut worries:

L-Glutamine SupplementFormIngredientsBenefits
Optima Healthy Gut solutionPowderEnzyme blend, L-glutamine, N-Acetyl-D-Glucosamine, Slippery Elm Bark, Marshmallow Root, Cordyceps Mushroom, Turkey Tail Mushroom, Deglycyrrhizinated LicoriceBeing in powder form, it is very easy to mix into you food or drinks. Optima improves your body’s absorption of nutrients and promotes better bowl movement. It also reduces bloating and gas, and improves your brain cognition. This product has no fillers.
Nutricost L-Glutamine PowderPowderL-GlutamineThis product is non-GMO. It is also vegetarian-friendly, gluten-free, and soy-free. Nutricost L-Glutamine Powder is a free-form, non-essential amino acid, which is the highest grade available. No additives.
Dr. Amy Myers Leaky Gut RevivePowderL-glutamine, slippery elm bark powder, aloe vera leaf powder, marshmallow root powder, larch arabinogalactan, licorice root powderHelps restore gut lining, enhanced by slippery elm powder and marshmallow root. It also contains larch arabinogalactan for a healthy gut microflora. It is also easy to add to your diet with its powder form.

What Is L-glutamine and How It Can Help a Leaky Gut?

How long does it take to heal leaky gut with L-glutamine? How long does L-glutamine take to work to repair intestines? Before we answer these two important questions, let me reintroduce you to L-glutamine.

L-glutamine is a naturally occurring amino acid found in the cells of your body. It’s also found in foods such as meat, eggs, and dairy products.

L-glutamine is important for your immune system and plays a role in healing your gut lining. When you have leaky gut syndrome, the lining of your intestines become damaged and allow large particles of food to leak into your bloodstream where they shouldn’t be.

This causes inflammation throughout your body and can lead to autoimmune disorders like arthritis, eczema and psoriasis.

L-glutamine helps heal your gut by forming tight junctions between cells in your intestine walls so that they don’t leak anymore. It also increases blood flow throughout the digestive tract which helps remove toxins from the body by increasing lymphatic drainage through these same tight junctions.

Let’s see how L-glutamine does these things specifically in the next section.

3 Important Ways L-glutamine Can Help Repair Leaky Gut

  • Restore gut lining by regenerating gut cells faster. L-glutamine helps to repair and regenerate the cells that line your digestive tract, which can become damaged when you have a leaky gut. The lining of the gut needs to be in good health so that it can keep out harmful substances while letting nutrients in.

If the lining is damaged, then undigested food particles, bacteria and toxins can get into the bloodstream where they shouldn’t be. This can lead to inflammation and other problems like allergies and autoimmune diseases.

sweet cookie dipped in a chocolate

Sugar cravings are often caused by low blood sugar levels (hypoglycemia). When blood sugar levels drop, the body releases cortisol to help raise blood sugar levels back up. Cortisol makes you crave sugary foods in order to bring your blood sugar back up again.

This is why many people experience uncontrollable cravings for sweets after meals—sometimes even causing them to binge on unhealthy snacks or foods high in sugar.

However, glutamine can help prevent you from experiencing these spikes in cortisol and therefore avoiding hypoglycemic episodes that lead you down a path of poor food choices and bad habits.

  • Support a healthy immune response. The digestive system is often the first line of defense against invading bacteria, viruses, and other pathogens. When the gut is damaged or has become permeable, it may allow food particles to pass through into the bloodstream, which can lead to inflammation throughout the body.

L-glutamine helps to support healthy gut function by promoting intestinal tight junctions and reducing intestinal permeability.

The mucosal layer protects against pathogens and other foreign invaders, while also protecting your body from toxins that may enter through food or drink. L-glutamine helps to keep this layer healthy by providing nutrients that can be used by your body to produce collagen and elastin—two proteins that make up this protective barrier.

Where L-glutamine Can Be Found? 7 Food Sources

#1 – Eggs

Eggs are a great source of l-glutamine, but they’re also packed with other nutrients that are good for your gut health.

Eggs are loaded with choline, which is a key nutrient for keeping your gut healthy. Choline helps you to digest fat and prevents leaky gut by promoting the production of a protein called tight junction protein 1 (TJP1). TJP1 keeps the spaces between cells shut tight, so they can’t leak out into the bloodstream. It also helps with digestion by keeping toxins from escaping into the bloodstream.

Eggs also contain vitamin K2, which is crucial for healing leaky gut and preventing future leaks in your intestinal wall. Vitamin K2 helps repair damaged tissues in the gastrointestinal tract and promotes overall health throughout your body by helping to prevent calcification of arteries (which leads to heart attacks).

#2 – Milk

The benefits of milk are numerous. The most obvious benefit is that it contains L-glutamine and other essential nutrients, such as calcium and vitamin D. Milk also provides protein and a host of other vitamins and minerals. If you’re looking to use milk to help with your leaky gut, I recommend drinking one cup daily.

#3 – Asparagus

Asparagus is a good source of l-glutamine, which is an amino acid that helps to heal the intestinal lining. Asparagus also contains vitamins A, B6, C and K and minerals like calcium, iron and phosphorus. It is low in calories and high in fiber. Similar to asparagus, onions, garlic, and leeks are also good sources of l-glutamine.


#4 – Turkey

Turkey meat is high in amino acids, which are the building blocks of protein. Amino acids help regulate your metabolism and promote muscle growth. Turkey meat can also help reduce inflammation and improve your mood. The amino acid tryptophan is found in turkey meat, which helps increase serotonin levels in the brain. This can help you feel less stressed and more relaxed.

#5 – Corn

Corn is a great source of l-glutamine, but it also contains other nutrients that can benefit your leaky gut. Corn is high in fiber and protein, which can help you feel fuller for longer.

It’s also rich in vitamins and minerals like potassium and magnesium, which are essential for healthy digestion. To get the most out of corn as a source of L-glutamine, try eating it with some olive oil or avocado. This will help increase its absorption into your digestive tract.

#6 – Rice

Rice is a good source of l-glutamine, and it can also be helpful in maintaining a healthy gut. Rice is a complex carbohydrate that is digested more slowly than other kinds of simple carbohydrates like sugar or white flour. It’s also high in fiber, which can help keep you feeling full longer. Take between 3 and 5 servings of rice per week if you want to get the most out of its potential benefits for your gut health.

#7 – Cottage Cheese

Cottage cheese is a good source of l-glutamine, but it also contains other nutrients that are beneficial to the health of your gut. It contains calcium, which helps to strengthen bones and teeth. It also contains vitamin B12 and protein, which are both essential to your body’s ability to absorb nutrients from food.

You can eat cottage cheese in several ways. You can put it on top of salads or use it as a dip for vegetables, or you can bake it into cookies or brownies. You could also try eating cottage cheese with berries and nuts for breakfast or as a snack after dinner.

Benefits of L-glutamine 

● Helps in Treating Leaky Gut Syndrome and Ulcers.

 L-glutamine is a naturally occurring amino acid that helps in the repair of digestive tract tissues, including the small intestine. It helps to heal leaky gut syndrome and ulcers by preventing the absorption of toxins in the intestine and also by boosting the body’s immune system.

● Improves Digestive and Immune Health

L-glutamine plays a major role in protein synthesis and muscle growth, but it also is needed for proper digestion and immune function. It helps with leaky gut syndrome by reducing inflammation in the intestinal tract and repairing damage caused by food allergies or sensitivity to gluten.

Glutamine also has been shown to improve immune system function which helps with fighting off infections as well as preventing food allergies from developing.

● Boosts Your Brain Health

As we age, the gut tends to become leaky and porous, which allows toxins and harmful substances to enter the bloodstream. This can lead to a variety of problems, including brain fog and mental decline.

smiling woman

Taking L-glutamine supplements can help improve brain health by supporting blood flow in your brain, boosting neurotransmitters (which are chemicals in your brain that help regulate mood), minimizing inflammation, and protecting against oxidative stress.

● Supports Heart Health

L-glutamine is a great supplement to help support heart health and function. The amino acid glutamine plays a key role in the transport of nutrients into cells, including the heart muscle.

● Improves IBS Symptoms and Diarrhea

 L-glutamine is an amino acid that helps to repair the damage done by leaky gut, which can cause diarrhea.

A damaged intestinal lining allows harmful microbes and toxins to enter the bloodstream, causing inflammation and problems in the body. L-glutamine helps to repair this damage, preventing further leakage of harmful substances and allowing the intestine to heal.

● Promotes Muscle Growth

 Amino acids are necessary to build proteins in the body. Our bodies make them from other amino acids and then break them down into their component parts — called aminos — for use as building blocks. When we consume foods that contain protein, our bodies break them down into their aminos so that they can be used for muscle repair or synthesis.

● Improves Athletic Performance

L-glutamine can improve athletic performance, especially in endurance sports like running or swimming. It does this by helping your body get rid of lactic acid—which is the substance that builds up in your muscles when you exercise and causes pain and fatigue. L-glutamine also helps repair muscle tissue after a hard workout, so you’re ready for more training as soon as possible, within shorter recovery times.

How Much L-glutamine Should I Take for Leaky Gut?

Usually 1 to 2 grams per day is a good L-glutamine dosage for leaky gut, but sometimes that can be too low depending on the needs. For athletes and weight lifters, for example, I would recommend to take a 2-gram dose of L-Glutamine, taken after training and before bed.

The best time to take L-glutamine for leaky gut really depends on your personal preference. To give more insight on this, I would recommend to take L-glutamine on an empty stomach, about 10 to 15 minutes before a meal. You can also take L-glutamine right before you hit the sack, since it has a calming effect and battles symptoms of stress. You may consider it as a natural supplement to help you get some much-needed sleep.

How to take L-glutamine for leaky gut? This supplement comes in capsule or powder, though as I mentioned earlier, I would prefer taking it in powder form. For optimized results, consult with a specialist before incorporating any supplement into your diet.

Answers Leaked: Frequently Asked Questions

Is L-glutamine Good for Leaky Gut?

L-glutamine is an amino acid that can help repair a leaky gut. Glutamine is one of the main building blocks of proteins in your body, and it is most abundant in muscle tissue. When you have a leaky gut, you lose the ability to create new cells and heal damaged tissue. L-glutamine helps restore this ability by providing the building blocks for new cells and repairing damaged ones.

Does Glutamine Repair Stomach Lining?

Glutamine is an amino acid that helps repair the lining of the stomach. It also helps to maintain the lining of the small intestine.

The stomach lining and small intestine are called mucosa, which is a layer of cells that line your digestive tract. The mucosa is responsible for secreting digestive enzymes and absorbing nutrients from food. When this layer becomes damaged, it can lead to leaky gut syndrome.

Glutamine can help repair damaged mucosal linings by increasing the production of glycoproteins within those linings. Glycoproteins are proteins that help protect against bacterial invasion and toxins in the blood stream. They can also stimulate tissue growth and healing when they come into contact with other cells or tissues in your body.

How Much Glutamine Should I Take for Gut Health?

The amount of L-glutamine you take depends on your goal—if you’re just trying to manage symptoms, then 1-2 grams daily will be enough. But if you want to see results faster, try taking 3-5 grams daily with food or before bedtime.


Amino acids such as L-glutamine work by regenerating the damaged intestinal lining and helping in the production of enterocytes.

In patients who suffer from leaky gut, an estimated 80% of cells die while attempting to reproduce, which results in reduced mucosal integrity. L-glutamine helps to regain this intestinal health and repair the damaged epithelial cells.

Choose a quality L-glutamine product from a reputable manufacturer like SuperHumn if you’re looking for a natural way to boost your glutamine intake.

If you’re trying to alleviate leaky gut syndrome, seek out therapeutic dosages of L-glutamine (1 – 2 g), taken with food and on an empty stomach. I hope that this article has helped you to understand what glutamine is and how it can help your body!

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