L-Glutamine For Weight Loss: Does It Work?

Written by Elizabeth Brown

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L-glutamine is a natural amino acid that our bodies can make on their own, and it is also present in protein-rich foods from both plants and animals. Up until recently, I was overweight myself, which was a great deal of insecurity for me and obvious reasons. Being obese and having belly fat is quite frustrating if you ask me, so I did all the research I could and then came across L glutamine for weight loss.

Using L glutamine for a shorter period showed some significant benefits and made me lose around 3 kilos in a matter of 5 weeks. Anyway, let’s get into all the details further below and dig deeper into all the factors related to using L glutamine as well.

What Is L-Glutamine?

Benefits Of L-Glutamine

L-glutamine is a natural amino acid which is one of the building blocks of proteins in the body. Also, our bodies can make it on their own, and it is present in protein-rich foods from both plants and animals, as I have mentioned above. Moreover, it has become popular among common people in recent times due to its various health benefits. According to some studies, l glutamine for weight loss is efficient, and it can also promote brain function. Additionally, its supplements are available in the market in the form of powder and capsules. 

Supplemental L-glutamine helps protect the intestines and boosts immune function by providing essential fuel for cells and supporting the production of immune system molecules. However, when you want to take any type of supplements, including l glutamine for weight loss, you should share your health conditions with a doctor first.

Nootropic Benefits Of L-Glutamine

Researchers have studied L-glutamine for its nootropic (brain-related) benefits. Also, it can increase human growth hormone (HGH), according to some studies. In a study, researchers gave small L-glutamine dosages to the participants, which increased their L-glutamine and HGH levels. 

Additionally, when researchers paired L-glutamine with vitamin B3, they found improvement in the participants’ memory and strength. Furthermore, glutamine is important for the production and recycling of neurotransmitters like glutamate and GABA, which are crucial for memory and learning processes. However, more research is required to support the claim of nootropic benefits of L-glutamine.

Does L-Glutamine Help With Weight Loss?

Some studies suggest that l glutamine for weight loss can be very effective. A six-week experiment on participants who were suffering from type 2 diabetes found that 30 grams of daily glutamine powder reduced their belly and body fat. In a particular study, researchers added glutamine to the diets of overweight women. 

Six female participants took part in a pilot study where they were given either glutamine supplements or a protein supplement for four weeks. Interestingly, they didn’t change their eating habits or lifestyle during this study. The result showed that only the group taking glutamine experienced a significant drop in body weight and waist circumference. Thus, this suggests that glutamine could be safe and helpful for weight loss.

Using L-Glutamine For Weight Loss: Benefits And Side Effects

L-glutamine is found in many foods like eggs, milk, meat, and corn. Thus, if you want to increase your L-glutamine intake for weight loss, then you should include these foods in your everyday diet routine. Also, you can buy supplements of L-glutamine from the market for weight loss, but you should consult with a doctor for specific recommendations, as we have mentioned many times. 

However, your doctor may recommend taking up to 30 grams of L-glutamine supplements every day. It can help you feel full, which means you can avoid overeating and reduce weight. Also, L-glutamine is helpful for a healthy gut because it can help repair and regenerate gut cells

Moreover, it supports the immune system by aiding white blood cell production and reducing inflammation. In terms of exercise, it helps muscle repair, reduces soreness, and boosts energy levels during workouts. Additionally, it is helpful for leaky gut, especially when you combine it with probiotics.

Well, when you want to use l glutamine for weight loss, you should be familiar with its side effects as well. Thus, you should know that if you take L-glutamine supplements in higher dosages than recommended by your doctor, then you may suffer from nausea, vomiting, abdominal pain, headaches, or constipation. 

Also, some studies suggest that L-glutamine can stimulate tumor growth, which means people with cancer should avoid this. Similarly, people who are suffering from liver cirrhosis or severe liver diseases should avoid taking L-glutamine. Also, it can cause side effects in those who are suffering from severe mental disorders or frequent seizures.

Bottom Line

If you are suffering from obesity, then you may have come to know about many types of supplements. However, you should understand that nothing can reduce your weight magically, and you have to improve your lifestyle choices for this. However, l glutamine for weight loss can be helpful.

Above, we have explained everything you should know about L-glutamine that can help you decide whether you should use its supplements or not. Moreover, you can get L-glutamine from protein-rich foods like eggs, milk, and meat. However, you should consult with your doctor and share your medical conditions if you want to take L-glutamine supplements. 


Q1. Will L-Glutamine help me lose weight?

Even though more evidence is needed to support such claims, some studies suggest that L-glutamine can help you lose weight. 

Q2. How many times a day should I take L-Glutamine for weight loss?

You can take L-glutamine 2-3 times a day but consult with your doctor for specific dosage recommendations because it can vary according to your health condition. 

Q3. What does L-Glutamine do for a female body?

The function of L-glutamine is the same in both male and female bodies and can improve the immune system, brain function, and muscle repair. 

Q4. Does L-glutamine help with belly fat?

Studies suggest that L-glutamine helps reduce both belly and body fat. However, more studies and evidence are needed to support this claim.

Q5. Who should avoid L-glutamine?

People who are suffering from kidney and liver diseases should avoid taking L-glutamine, and if you are planning to take L-glutamine supplements, then you should consult with your doctor first.

Elizabeth Brown is a registered and licensed dietitian with over 10 years of experience helping clients successfully achieve their weight loss and nutrition goals. She received her Master of Science in Nutrition from the University of Washington and completed her dietetic internship at Harborview Medical Center. Elizabeth specializes in bariatric patient care, working closely with bariatric surgery teams to provide pre- and post-operative nutrition counseling. She has supported hundreds of patients in preparing for weight loss surgery, adopting the required dietary changes, and making lifestyle adjustments for long-term success. She stays up-to-date on the latest research and best practices in bariatric surgery aftercare through her membership in the Obesity Society (TOS) and the Obesity Action Coalition (OAC). She is an avid speaker and educator, presenting regularly at local and national conferences on topics related to post-bariatric nutrition and weight maintenance.

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