L-glutamine is one of the most popular supplements on the market today and is used by many people for a variety of health goals. From bodybuilders looking to gain muscle, to people with leaky gut syndrome or other digestive issues, L-glutamine offers a range of potential benefits. But can you take L-glutamine if you follow a gluten-free diet? Let’s take a closer look.
What is L-Glutamine?
L-glutamine is an amino acid that plays a vital role in the body. Amino acids are the building blocks of protein and are essential for functions like tissue repair, immune health, and more.
Some key facts about L-glutamine:
- L-glutamine is considered a “conditionally essential” amino acid. This means the body can usually make enough on its own, but during times of stress or illness, you may need to get more from your diet or supplements.
- It is the most abundant amino acid in the body, making up 30-35% of the amino acid nitrogen in your blood.
- L-glutamine is found in many foods, especially high-protein foods like meat, eggs, dairy, beans, spinach, and cabbage.
- As a supplement, L-glutamine comes in capsule, tablet, or powder form.
- The typical daily dose ranges from 2-5 grams, but higher doses may be used for some medical conditions.
Some of the evidence-based benefits of L-glutamine include:
- Boosting immune health – L-glutamine can help maintain intestinal wall integrity and immune function.
- Aiding muscle growth – Bodybuilders use L-glutamine to help accelerate muscle repair and growth.
- Improving digestive health – L-glutamine promotes a healthy gut lining and may help conditions like leaky gut.
- Enhancing brain function – L-glutamine acts as an excitatory neurotransmitter in the brain.
- Controlling blood sugar – Some research shows L-glutamine may help lower blood sugar in diabetics.
- Promoting wound healing – Applying L-glutamine topically may help wounds heal faster.
So in summary, L-glutamine is an important amino acid with roles in immunity, digestion, brain function, muscle growth, and more. It’s widely used as an oral supplement for overall health.
What is Gluten?
Before discussing whether you can take L-glutamine on a gluten-free diet, it helps to understand what gluten is.
Gluten is a general name for the proteins found in wheat, barley, and rye. The two main proteins are:
- Gliadin – found in wheat
- Glutenin – found in wheat, barley, and rye
When flour is mixed with water, gliadin and glutenin proteins bind together to form elastic strands called gluten.
Gluten gives dough the ability to rise and maintain its shape. It provides the chewy texture associated with breads and baked goods made from wheat, barley, or rye.
For people with celiac disease or non-celiac gluten sensitivity, gluten triggers an abnormal immune reaction that damages the small intestine. This is why following a strict gluten-free diet is the only treatment.
Foods containing gluten must be avoided, including:
- Breads, cereals, crackers made with wheat, barley, or rye
- Pastas, baked goods, baked products
- Many processed foods containing wheat, barley malt, etc.
- Beer and malt vinegar (unless labeled gluten-free)
So gluten is the general name for grain proteins that must be eliminated from the diet when following a gluten-free lifestyle.
Is L-Glutamine Naturally Gluten-Free?
L-glutamine itself is naturally gluten-free. As an amino acid, it does not contain the proteins gliadin or glutenin that make up gluten.
L-glutamine is found abundantly in the body and in high-protein foods like meat, eggs, beans, and dairy which do not naturally contain gluten.
As a standalone supplement, pure L-glutamine powder or capsules contain just the L-glutamine amino acid alone. They are inherently gluten-free.
So if you see a supplement that just lists “L-Glutamine” as the single ingredient, it does not contain gluten.
Can L-Glutamine be Contaminated?
While L-glutamine itself is gluten-free, there is a slight risk of cross-contamination during manufacturing if it is:
- Processed alongside other products that contain gluten
- Made with equipment that also processes wheat, barley, or rye
- Processed in a facility that also handles gluten-containing ingredients
For this reason, some L-glutamine supplements specifically state they are manufactured in a gluten-free facility.
It is also possible for capsules to contain other inactive ingredients that act as fillers, binders, or preservatives that could potentially contain gluten.
So if you have celiac disease or are highly sensitive, look for an L-glutamine supplement verified to be 100% gluten-free. Reputable third-party organizations like NSF International, UL, or the Gluten-Free Certification Organization (GFCO) test and certify products to be gluten-free.
You can also contact the manufacturer directly to ask about their processing practices and confirm no gluten cross-contamination.
What About Wheat- or Starch-Derived Glutamine?
Another point of confusion is that some lower quality or cheaper L-glutamine supplements are actually derived from wheat protein or wheat starch.
Obviously wheat-derived L-glutamine would not be gluten-free and should be avoided on a gluten-free diet.
However, most L-glutamine today is biosynthesized from bacteria, not wheat. High-quality pharmaceutical grade L-glutamine is fermented from bacterial cultures, then purified.
So check that your L-glutamine lists “fermented” or “bacterial fermentation” on the label, not wheat protein.
Are There Any Benefits to Taking L-Glutamine on a Gluten-Free Diet?
Assuming you find a gluten-free L-glutamine supplement, there are several potential benefits to taking it on a gluten-free diet.
May Help Heal a Damaged Gut Lining
One of the main reasons people go gluten-free is gut damage caused by gluten. For those with celiac disease, gluten triggers an autoimmune reaction destroying villi in the small intestine.
L-glutamine plays a key role in intestinal cell regeneration and repairing a “leaky gut”. Multiple studies show it helps rebuild and stabilize the intestinal barrier after injury.
So L-glutamine supplementation may aid in healing and recovery of the gut lining post-gluten exposure.
Could Improve Nutrient Absorption
Related to gut healing, L-glutamine may also improve nutrient absorption in a damaged gut by stabilizing the mucosal cells.
Research shows glutamine enhances absorption of water and electrolytes in the intestines. It’s also needed for amino acid transport.
Therefore, L-glutamine could potentially aid nutrient absorption in those with celiac disease or NCGS whose ability to absorb nutrients has been impaired.
May Reduce Inflammation
Chronic inflammation of the gut often goes hand-in-hand with gluten intolerance.
Studies demonstrate supplemental L-glutamine reduces inflammatory cytokines and lowers oxidative stress. Less intestinal inflammation allows the gut lining to heal.
So through its anti-inflammatory effects, L-glutamine may be beneficial alongside a gluten-free diet to help calm an inflamed gut.
Could Support Immune Function
Gluten can damage immune function in those with gluten intolerance. L-glutamine plays key immunological roles like supporting lymphocyte replication and increasing levels of the antioxidant glutathione.
Human trials show L-glutamine supplementation can significantly boost immune cell activity after intense exercise or medical treatments. It may also counteract unwanted immune suppression.
More research is needed specifically on L-glutamine’s effects in those with celiac disease. But by supporting a healthy gut and overall immune function, it could be immunoprotective.
Are There Any Side Effects or Precautions?
L-glutamine is considered very safe at moderate dosages of 2-5 grams per day. Larger doses have been used in clinical settings for medical purposes like cancer treatment support.
However, there are some potential side effects of L-glutamine to be aware of:
- Mild digestive upset like nausea, stomach pain, diarrhea
- Headaches
- Fatigue, drowsiness
- Joint pain
- Hypoglycemia in diabetics if also taking diabetes medication – L-glutamine may increase insulin secretion and lower blood sugar, so monitor closely.
L-glutamine should also be avoided in those with kidney disease, liver disease, Reye’s syndrome, or certain genetic disorders involving glutamine metabolism.
Pregnant or breastfeeding women should exercise caution until more studies confirm its safety.
And anyone currently on medication should discuss using L-glutamine supplements with their physician, as interactions are possible.
But for generally healthy individuals looking to supplement with L-glutamine, it appears safe at commonly recommended dosages. Start low at 500 mg daily and increase slowly over 2-4 weeks while monitoring for any side effects.
The Bottom Line
So can you take L-glutamine if you’re on a gluten-free diet? The answer is yes – L-glutamine is naturally gluten-free and offers several benefits that may promote gut health and recovery from gluten exposure.
However, care should be taken to find a supplement clearly manufactured in a gluten-free facility and free of any questionable additives. Checking for third-party certification can provide added assurance.
L-glutamine from wheat protein or wheat starch would not be gluten-free friendly. But most today is fermented from bacterial cultures.
At moderate dosages of 2-5 grams daily, L-glutamine is well tolerated and may help repair leaky gut, reduce gut inflammation, enhance nutrient absorption, and support immune defenses.
So when shopping for a gluten-free L-glutamine supplement, look for:
- L-Glutamine listed as sole ingredient
- “Fermented/biosynthesized” on the label, not wheat-derived
- Third-party testing/certification (NSF, GFCO, etc.)
- Reputable brand following Current Good Manufacturing Practices (cGMP)
Pairing L-glutamine supplementation with a gluten-free diet could offer noticeable benefits for gut health and overall wellbeing. Just be diligent in sourcing a gluten-free formula made in a dedicated facility.
