In a Nutshell: The best time to take L-Glutamine for gut health is either one or more hours before or after a meal, preferably avoiding protein-rich foods to enhance absorption.
KEY TAKEAWAYS
- Take L-Glutamine either one hour before or after meals, particularly avoiding high-protein foods for better absorption.
- Best to take L-Glutamine in the morning and, if twice daily, again in the early evening for consistent benefits.
- Mix L-Glutamine with cold or room temperature drinks like water, flavored water, or low-sugar juices, avoiding hot beverages.
When to Take L-Glutamine for Gut Health?
Understanding the optimal use of L-Glutamine, particularly for gut health, is vital.
Richelle Godwin, a Registered Dietitian with 15 years of experience in dietetics and fitness, sheds light on this topic.
Specializing in gut-health-supporting meal planning, Godwin offers insights into using L-Glutamine effectively.
A Gut Health Essential
L-Glutamine, an amino acid, is crucial in supporting gut health, aiding in issues like bloating, digestion, and particularly leaky gut.
A 2011 meta-analysis highlighted its significance as the most critical nutrient for healing leaky gut syndrome due to its role as the preferred fuel for enterocytes and colonocytes.
Determining the best time and way to take L-Glutamine is essential for its effectiveness. Misuse might lead to wasting the supplement or missing its health benefits.
With or Without Food?
Unlike other supplements, L-Glutamine’s absorption is affected by the presence of protein-rich foods. Consuming it with high-protein meals can hinder absorption due to competition among amino acids.
Therefore, taking L-Glutamine one or more hours before or after a meal is advised, especially when avoiding protein-rich foods.
Best Time of Day for L-Glutamine
While the best time of day for taking L-Glutamine is flexible, taking it first thing in the morning is recommended for ease of remembering and compliance.
Splitting doses between morning and early evening is advised for those opting for twice-daily consumption.
Avoiding hot drinks is vital when mixing L-Glutamine with beverages, as heat can denature the amino acids. Cold or room temperature drinks are ideal, particularly those without a high amino acid content.
Water is the best choice, but homemade flavored water, vegetable juice, diluted low-sugar fruit juices, and cold teas like Kombucha are also suitable.
Dosage Recommendations
Determining the correct L-Glutamine dosage can be complex as there is no FDA-recommended dose for gut health.
The suggested use is typically 5 grams taken once or twice a day, based on consensus from Functional Health experts and scientific literature.
For quality assurance, selecting a high-quality L-Glutamine supplement is crucial. Factors like the absence of competing amino acids, allergen-free production, and country of origin are key considerations to ensure the best time of absorption.
A supplement with 5 grams of L-Glutamine per serving, free of allergens, and made in the USA is recommended.
Smart Use for Maximum Benefits
Richelle Godwin’s insights highlight the importance of a strategic approach to L-Glutamine supplementation for gut health.
Understanding the right conditions for its use – timing, accompaniments, dosage, and quality of supplement – can significantly enhance its effectiveness in managing digestive issues.
However, it’s essential to remember that these guidelines are provided for general informational purposes and should not replace professional medical advice. Always seek the guidance of a healthcare professional before incorporating any new supplement into your routine.
