L-Glutamine Fortifies Brain and Gut Health: How to Get Enough?

L-glutamine is a powerhouse amino acid that can fortify your gut and uplift your mood—a hidden gem during challenging times.
A lack of fiber and whole food ingredients combined with a high intake of sugar and additives from processed foods can reduce gut diversity and cause inflammation, Yasi Ansari, a registered dietician nutritionist and spokesperson for the Academy of Nutrition and Dietetics, told The Epoch Times. Ansari further emphasized that low vitamin D levels and insufficient intake of antioxidants through diet can also adversely affect gut health.
“This is not to say that one needs to completely strip the diet of these foods but rather to focus on emphasizing more whole foods, fruits and vegetables, lean meats, plant proteins, heart-healthy fats, and fiber from whole grains,” she said.
“When it comes to supporting the gut, I recommend aiming to get more cruciferous veggies, a variety of different colored fruits, nuts and seeds, legumes, adding more herbs to meals and snacks, and considering foods that contain probiotics (yogurt, kefir, aged cheeses, miso, tempeh are some examples of these foods),” she continued.
Subhadra, who has published extensively in Nature and Science, said that glutamine serves as a primary fuel source for the cells lining the intestines, helping to maintain the integrity of the gut barrier. This barrier is essential in preventing the leakage of toxins and undigested food particles into the bloodstream, a condition known as “leaky gut.”
Diet alone may not be sufficient to meet the needs of individuals with compromised gut health or those experiencing high levels of physical stress, said Subhadra. In such cases, supplementation can be beneficial to ensure that the body receives an adequate supply of glutamine to support gut repair and overall health. However, he added that it’s important to assess individual needs and consult with a health care provider before starting any supplementation.
For general gut health maintenance, a common dosage is 5 grams taken once or twice daily, often on an empty stomach, to enhance absorption.
“As we continue to understand the gut-brain axis and the role of the microbiome in overall health, it becomes clear that maintaining a healthy gut is more critical than ever,” Subhadra said.