Why I Like The Choose Glutamine & Ultimate Guide 2023

benefits of glutamine
Increased glutamine–glutamate ratio may boost mood and cognition. Plus, Glutamine can improve the intestinal barrier and gut microbiota.

Yes, it’s happening that we will live with just one “pill” and “tablets” for providing nutrition to our bodies. 

We are evolving that place, but not now. (A little bit of time) 

However, we are witnessing the nutrition and supplements industry becoming more gigantic and powerful daily. Those who want to optimize their health and use biohacks could find those nutrition and amino acids without much more effort than our ancestors.

For example, The Mitochondria Booster amino acid called “Creatine” was difficult to take before, meaning you should consume at least 5kg of meat for equality of one scoop of 5-6 gr Creatine supplements.

This knowledge gives us the power to make optimum health and strategies over biology. However, we all have different genetic markup, environments, and as well as diets. For that, we also have a limited amount of “time,” actually, we can’t use all of the supplements at me once.

Glutamine is the amino acid that plays an important role, especially for those with high-stress levels caused by Gut issues, Immunity, and Exercise induce Muscle Damage.

Glutamine is also a “key” factor in nitrogen balance and the recovery process. For that, I want to write an important article to understand what kind of benefits coming consuming Glutamine for overall health, as well as immunity, Gut, and mood. 


  • Glutamine can precurse to the synthesis of a Master Anxiodiant called: “Glutathione “(glutamate–cysteine–glycine), which boosts Nucleus Accumbens, and dopamine function for motivation and prevents toxicity from Heavy Metals such as Mercury, Aluminium, and Arsenic. Furthermore helps regulate GABA and GLUTAMATE Dysfunction.
  • Glutamine involves the gut-lining repair process, provides a source of good bacteria, as well as reduces the inflammatory response caused by inflammation.
  • The reason why Glutamine is important is that it alters our Cortisol level, protects us from Muscle Breakdown(Catabolism), and keeps immunity healthy, as well as sparing effect on those T-cells.

Balancing cortisol is one of the most important aspects when it comes to longevity. Why? Dysregulated excess cortisol can counteract the secretion of the sleep hormone “Melatonin,” a hormone almost involves all of Longevity, Aging, Mitochondrial Health, and more.

Suggestion: Does Melatonin Counteract Caffeine?

Why We Need Glutamine?

Why We Need Glutamine
The body’s most critical antioxidant is made of glutamine, glycine, and cysteine. Glutathione is naturally found in sulfur-rich foods such as meat, fish, turkey, and veggies.

Protein in our body that build blocks everything in the organism, including the immune system, as well as helps to repair and build tissues. Glutamine is the most abundant amino acid in the body; besides, our body is almost made of cells by proteins as well as almost involves most of the repairing processes people need for optimal functions as well as nitrogen balances. 

Plus, Glutamine can boost mood by boost gut health by supporting the gut microbiome and promoting GABA levels. 

Why Is Glutamine Good For Mood? 

Why Is Glutamine Good For Mood 
The precursor to GABA is L-glutamine. Foods high in glutamine include • American buffalo• Lamb • Chicken • Turkey.

I like L-Glutamine because it elevates mood by boosting gut health by supporting a friendly microbiome.

Most people are becoming more aware of the mood affection of the Gut. The scientific community now calls the Gut the “Second Brain” The second brain can connect through vagus nerves, which carries information and neurotransmitter which alter the brain chemicals(and mood) such as GABA, Serotonin, And Dopamine.

That’s why anything related to the Gut or Lack of Friendly bacteria (For example: Lactobacillus Rhamnosus deficiency) leads to impaired GABA synthesis and can cause anxiety.

  • GABA: My opinion is not Serotonin, but GABA is the main chemical responsible for “Anxiety” and “Overthinking.” 
  • Inflammation: Brain chemicals and neurotransmitters synthesis is negatively impacted by inflammation, which might be the reason for Anxiety, as well as depression.

Thanks for L-Glutamine because it is beneficial for the cell repair process in the Gut as well as the expression of tight junction proteins and the integrity of the intestinal lining,

Glutamine affects gut cytokine production. In the laboratory, Glutamine regulates immune cell cytokine production and protects the Gut from experimental enterocolitis.

 Glutamine reduces pro-inflammatory cytokine production by human intestinal mucosa, probably by a post-transcriptional pathway. Glutamine could be useful to modulate inflammatory conditions with imbalanced cytokine production.

Neurotransmitters And Glutamine

Neurotransmitters And Glutamine
Gamma-aminobutyric acid, or GABA, is the key inhibitory
neurotransmitter, which modulates human nerve signals

Most of us know that Glutamine is mainly used for this issues such as:

  • Immune System
  • Acid-Base Balance
  • Transport Of Ammonia
  • Gluconeogenesis

Regardless, L-Glutamine also involves the expression synthesis of neurotransmitters such as Glutamate and γ-aminobutyric acid (GABA). (These brain chemicals can regulate our mood and sleep quality)

GABA and glutamate-glutamine dysregulation are increasingly linked to the development of mood and anxiety disorders.

The reason why GABA and Glutamate Dysregulations happen is because of inflammation as well as Glutathione deficiency. 

The surprise happens that Glutathione is made of there amino acids, and L-Glutamine is one of them. (Others Cysteine and Glycine)

Glutathione can protect the brain cells from toxin Heavy Metals overloads, such as Arsenic, Mercury, Cadmium, and Excess Iron, as well as inhibit mitochondrial damage. (that mitochondrial dysregulation is also linked to Anxiety because of the low level of energy storage feeding the “Hippocampus” brain area.)

We can see that Glutamine deficiency can impair the synthesis of Glutathione and eventually cause GABA and Glutamate Dysregulations. 

How Does This Process Work?

  1. When we take Glutamine or Glutamate, there is an enzyme called “glutamate decarboxylase,” which converts Glutamate to GABA.
  2. This process requires the active form of Vitamin B6 (Pyridoxal-5-Phosphate (P5P) to work. 
  3. Taurine, on the other hand, helps to boost the enzymes and works better, as well as other minerals such as Magnesium and Zinc help to regulate GABA receptors. 

Related: Relaxing and Focusing: GABA and Glutamate in the Human Brain

Glutamine Reduces Cortisol

Another benefit is that Glutamine can reduce the catabolic stress hormone called “cortisol.”Research shows that a slight decrease in cortisol was observed with glutamine supplementation.

For that, Glutamine can helps to manage stress as well as the spare effect on Muscle breakdown. 

Why Are The Effection On The High Cortisol Level Our Overall Health?

Here you can check on why making an optimal level of cortisol is crucial when it comes to health.

SymptomsInfluential Factors of Cortisol
InsomniaThe delicate balance of cortisol can be disrupted by high levels, leading to an alteration of normal sleep patterns and the onset of insomnia. Additionally, a prolonged state of insomnia can exacerbate cortisol levels.
FatigueElevated cortisol levels can induce a chronic state of “fight or flight,” resulting in feelings of fatigue.
DepressionElevated cortisol levels can be a contributing factor to the onset of depression and anxiety.
Weight gainProlonged elevation of cortisol can lead to weight gain, particularly around the abdominal region.
Decreased immune functionHigh cortisol levels can weaken the immune system, making it more challenging for the body to fend off infections.

Better Recovery After Workout

This is why top-performing athletes use L-Glutamine for muscle recovery and nitrogen balance.

It does not just increase nitrogen activity and support blood flows in the muscle also, Glutamine triggers anabolic hormones as well as sparing effects into muscle breakdown while in low-protein environments.

It’s crucial because when we experience immunity problems such as Flu and influenza, our immune cells, specifically white blood cells, crave proteins. Right?

If there is not enough protein available at that moment, now our body starts to utilize muscle proteins to for promoting fuel our immune system. (As well as creating Glutathione)

For that, L-Glutamine is not just important for muscle as well as by supporting White Blood Cells for fuel when a low-protein environment.

Note: Glutamine components are used to help to recover faster, although sleep is the foremost important aspect of recovery, and not any other supplements are reached at that point.

Melatonin involves the process that growth hormone secretion, as well as Genetic activation for increasing Testosterone(that drives better recovery), and reducing cortisol. On the other hand, if you suffer delayed onset muscle, Melatonin is a strong hormone that plays recovery too.

Glutamine Trigger Anabolic Signals

Building muscle and an immune system requires mTOR anabolic signals for proper functions.

L-Glutamine, on the other hand, triggers mTORC1 signaling, which leads to Muscular Hypertrophy responses and growth.

We need to certain balance anabolic and catabolic pathways for optimum fat burning as well as detoxification processes (Autophagy). 

A certain amount of mTOR signaling is honestly useful for protecting muscle sarcopenia and helps the immune system, mainly in older people. (Elder people tend to have less mTOR pathway, that’s why they have low immunity as well as muscle breakdown).

High-Quality Amino Acids and Glutamine support that process. Yet, if you are in the middle ages, and you are constantly consuming High-Carb process foods all day, you might have excessive mTOR signaling, which leads to Cancer cells growth, as well as the aging process and impairs cells detoxification by suppressing Autophagy.  

L-Glutamine Do Not Cause Cancer

L-Glutamine Do Not Cause Cancer
Your body also has a built-in detox process to recycle damaged cellular components by producing a vital antioxidant called:” Glutathione” from Glutamine amino acid.

There are misconceptions that L-Glutamine can cause cancer by triggering cancer cell growth. But this is not easy as you think. Why? ( Cancer is also triggered by inflammation, especially Gut inflammation, but Glutamine helps.)

Yes, they pointed out that excessive mTOR activation might trigger cancer cell growth; it might be the true degree but not L-Glutamine.

People are also afraid of glutamine because cancer cells utilize Glutamine for fuel. However, your healthy cells also use Glutamine for fuel which is one number of the strategies that you should consider to fight cancer.

But people are still afraid that consuming 10-15 gr, almost non-calorie-free forms of amino acids can cause cancer. (even 5-10 mg of Glutamine is almost nothing for Cancer cells, instead become fear centered, just avoid Sugar intake, Omega-6, as well as processed foods from your diet)

This kind of low dosage can’t feed your Cancer cells, as you might imagine, and this portion can actually support white blood cells and other immune cells, which prevent cancer cell growth. 

Scientists believe that oxidative stress is a cause of many diseases, including cancer, ADHD (attention deficit/hyperactivity disorder), autism, Parkinson’s, Alzheimer’s, chronic fatigue syndrome, as well as depression and anxiety. Glutathione is a strong antioxidant that serves as the mitochondria’s foremost defense mechanism against oxidative stress damage, but without enought L- Glutamine, your body doesn’t always produce enough Glutathione for sure.

Note: Taking L-Glutamine while fasting disturbs the Autophagy process via activating mTOR signaling as well as Insulin.

Time Restriction Eating, Or Intermittent Fasting

Ketones and a Fasting-mimicking diet are significant things that fight cancer cells while shrinking tumors combined with high-vitamin C and Curcumin.

 “Autophagy” activation is a detrimental role for Cancer cells, stimulated by Intermittent Fasting, Time Restriction Eating, or certain kind of supplements such as Curcumin and Berberine.

For those who want to optimize mTOR-and Autophagy balance, Time Restriction Eating or Dry Fasting is a better strategy. We are talking about “balance,” not “overactive “Autophagy,” which is detrimental to our immune system too.

Glutamine is a good and healthy alternative for triggering “mTOR” activation in the right way that supports white blood cells and inflammation as well as protects muscle from Catabolism. Isn’t it?

Related: Does Intermittent Fasting Increase Longevity?

Don’t Fear The Glutamine, Do Fast

Fasting is the best method when it comes to Autophagy, AMPK regulation as well as mitochondrial health. 

Instead of fearing Glutamine, it would be a better idea to do it at least 1 or 2 times a week for 18 hours of intermittent fasting(depending on your current situation); that’s turn-on the Autophagy process as well as promote SIRTUIN genes and cell detoxifications and mitochondrial health. 

If you are a beginner in intermittent fasting, I suggest reading a comprehensive and science-backed article I wrote for you. 

SuggestionsDoes Intermittent Fasting Increase Longevity?

Does Glutamine Improve Sleep Quality and Insomnia Symptoms?

Indeed, there is evidence to suggest that glutamine may aid in improving sleep quality and reducing insomnia symptoms by reducing inflammation in the gut as well as stimulating better digestion of nutrition.

Glutamine BenefitsDoes it work?
Better brain chemistryYes
Gut healing propertiesYes
Reduce muscle painYes
Cortisol DropYes

This is primarily due to its ability to promote better recovery and healing in the gut. As all we know the “gut-brain axis” can impact to the way how the brain works. The role of Glutamine here to help better digestion and stimulate the more optimal conversion of serotonin(L-Tryptophan) to melatonin. Additionally, by reducing inflammation in the gut may help to balance overall brain chemistry. (which can also help in the production of melatonin.)

There are also some studies showing that Glutamine can reduce cortisol in people who have issues with that.

What Are the Best Sources of Glutamine, and Types of Supplements are Available?

The best sources of glutamine are high-protein foods such as grass-fed beef, wild-caught fish(source of omega-3), organic chicken, and eggs, as well as fermented foods like yogurt, kefir(the best one also helps the microbiome), and sauerkraut.

However, there is also some kind of supplements for available on the market. You can check here:

Type of Glutamine SupplementsComparison
L-glutamine powderThe most known form of glutamine supplementation comes in the form of a finely powdered substance, which can be seamlessly blended with a variety of liquids, such as water or juice, for effortless consumption.
Glutamine capsulesThese are easy to take and convenient for people who are always on the go.
Glutamine peptidesA superior version of glutamine supplementation, this form is deemed to be superior in efficacy to the conventional L-glutamine powder, offering a more potent and effective nutritional boost.
Fermented glutamineA cutting-edge supplement, crafted from the fermentation of glutamine, this form of nutritional aid is believed to surpass the effectiveness of traditional L-glutamine powder, providing a more potent and efficacious nutritional boost.
L-glutamine creamA topical treatment of, this supplement is specifically designed to enhance the health and appearance of both skin and hair, providing a luxurious and rejuvenating experience.

How Much Glutamine Should I Use For Best Results?

It depends on it, and you won’t need to use it daily. 

If you are in a high-stress environment (overtraining), I suggest the use of at least 15 gr a day for a faster recovery process by enabling positive nitrogen balance. 


Glutamine is essential for antioxidant protection by stimulating Glutathione synthesis, which leads to nucleus accumbens regulation that affects the neuro-adaptation of neurons in the brain reward area. (eventually mood)

Glutamine supports gut health by repairing the gut lining, helps turn off inflammation, and finally has protective properties for us from Anxiety and Depression. (Anxiety-inflammation connection)

I recommend that you use Glutamine supplements, particularly when you are on high-intensity exercise days, because of better recovery, nitrogen balance as well as Growth Hormone secretion. (Which is another hormone affecting our fitness, as well as a fat-burning process)

I teach people about the biohacks and science of optimizing their health and performance. I like to write about Philosophy, Biohacks, Supplements, and Spiritual information supported by science.