Our mission at Body Freedom relies on support from readers like you. We fairly compensate our expert writers and conduct thorough product evaluations monthly, incurring significant costs. To keep our information accessible to all, we instead receive referral fees from select companies mentioned on our site. Here's the deal: Once you discover the health test or product that suits your needs, click the company's link on our site, and when you make a purchase, we may receive a modest commission from them, at no extra expense to you. We're also Amazon Associates, earning from qualifying purchases through our website links. Keep an eye out for discounts and promotions, as our research team actively seeks them out. While we can't guarantee lower prices every time, we assure you they'll never be higher.
We uphold editorial integrity.
Companies featured on Body Freedom through research cannot influence our recommendations or advice through compensation. Our guidance is firmly rooted in countless hours of diligent research. Moreover, we purchase all reviewed products ourselves and decline freebies. Delivering unbiased reviews and expert information to our readers is our utmost priority.
Glutamine Supplements: Top 5 Picks for Recovery, Gut Health & Performance
An in-depth, expert-reviewed guide revealing top-tier glutamine supplement options that boost muscle recovery, fortify immunity, and enhance gut health.
Body Freedom is independent and reader-supported. We have the highest editorial standards. Learn More
Maggie Seibel, M.A.
Mental Health Writer
Maggie Seibel, M.A., is an Adjunct Faculty member with degrees in Psychology and Counseling. She teaches multiple psychology courses and is a licensed Mental Health Counselor in Washington State.
Glutamine is fast becoming one of the must-have supplements on the market—especially for those who push their bodies to the limit. Whether you’re a competitive athlete, a weekend warrior, or simply someone seeking better recovery and gut health, choosing the right glutamine supplement can make all the difference. After 90 days of rigorous hands‐on testing, laboratory analysis, and detailed brand evaluations, our team of nutrition experts, sports dietitians, and fitness enthusiasts has compiled a definitive guide. In this review, we break down the science behind glutamine, share our testing methodology, and compare top products so you can make an informed decision that supports your performance and well-being.
How We Tested and Evaluated The Supplements
Our evaluation process was as meticulous as it was comprehensive. We implemented a three-phase testing protocol:
1
Laboratory Analysis
Each product was sent for third-party lab testing to verify purity, potency, and absence of contaminants. We looked for certifications such as NSF for Sport, Informed Choice, and USP verifications to ensure that every supplement meets rigorous industry standards.
2
Hands-On User Trials
A diverse panel of 12 testers—from professional athletes to everyday gym-goers—incorporated each supplement into their daily routines. They tracked taste, mixability, absorption speed, and overall effectiveness in muscle recovery and gut health over a 90-day period. Their feedback was crucial in identifying subtle differences in flavor profiles and texture.
3
Brand Ethics & Transparency Audit
Beyond the product itself, we scrutinized each brand’s commitment to sustainability, customer service, and transparent lab reporting. Companies that openly share testing results and offer robust money-back guarantees scored higher in our evaluation.
What is Glutamine and Why Does It Matter?
Glutamine is the most abundant amino acid in the human body, playing a critical role in protein synthesis, muscle repair, immune function, and gut integrity.1 During periods of intense physical stress or injury, the body’s natural glutamine reserves can become depleted,2 potentially leading to increased muscle soreness, delayed recovery, and compromised gut health.3 While most people obtain sufficient glutamine from a balanced diet, athletes and individuals with high training loads may benefit from supplementation.4
Scientific Insight: Research suggests that glutamine supplementation can enhance muscle recovery and support the intestinal lining, reducing the risk of “leaky gut.”5 Although studies show mixed results regarding direct strength gains,6 the overall improvement in recovery time and immune support makes glutamine a valuable addition to many health routines.
Our Top Picks
After carefully analyzing dozens of products, we have narrowed down our list to five standout glutamine supplements. Each has been selected based on key criteria including dosage efficiency, taste, mixability, price, and overall performance.
1. Revive Glutamine
— Best Overall
Price: Approximately $20–$25 per container (with subscription options available) Dose: 10g per serving (delivered in the same volume as 5g competitors) Certifications: Third-party lab tested, gluten-free, soy-free, and vegan-friendly
Revive Glutamine tops our list for its high concentration and superior absorption profile. Unlike many products on the market that only offer a 5g dose per serving, Revive doubles the potency without increasing the bulk. Our testers noted that when taken with breakfast or blended into a morning shake, the high-dose formula mixes seamlessly and is gentle on the stomach. Transparency is another major plus—Revive publishes its third-party testing results, giving consumers extra confidence.
Pro Tip: For optimal recovery, pair Revive Glutamine with a source of healthy fat (like avocado or olive oil) to further boost absorption.7
Show more +Show less –
Pros and Cons
10g dose per serving for enhanced recovery
Clear lab results and certifications
Zero artificial additives
Excellent taste when mixed in a shake
Higher cost compared to standard 5g products
Strict return policy and limited money-back guarantee
2. Transparent Labs BCAA Glutamine
— Best for Pre-Workout Recovery
Price: Roughly $35–$40 per container Dose: 5g of glutamine per serving plus an additional 8g of branched-chain amino acids (BCAAs) Certifications: NSF-Certified for Sport
Transparent Labs combines glutamine with a potent BCAA blend designed specifically for pre- and post-workout recovery. While its glutamine dose is on par with many competitors at 5g, the inclusion of 8g of BCAAs elevates its performance benefits—helping reduce muscle soreness and improve overall exercise recovery. Although the product contains artificial sweeteners and colors, its targeted formulation makes it a favorite for athletes looking to maximize workout gains.
Pro Tip: For best results, use Transparent Labs BCAA Glutamine 30 minutes before your workout and follow up with a protein-rich post-workout shake.
Show more +Show less –
Pros and Cons
Dual-action formula with glutamine and BCAAs
NSF-Certified, ensuring purity and safety
Effective in reducing muscle soreness
Available in multiple flavors
Slightly higher per-serving cost
Contains artificial additives which may not appeal to purists
3. Kaged Glutamine
— Best Budget Pick & Money-Back Guarantee
Price: Around $25–$30 per container (with deeper discounts on subscriptions) Dose: 5g per serving Certifications: Informed Choice Certified and third-party tested
Kaged Glutamine stands out for its exceptional value. Offering a 5g serving at one of the lowest costs per gram, Kaged is perfect for those who want quality without breaking the bank. Additionally, Kaged backs its product with a robust 60-day money-back guarantee—a rarity in the supplement world. Our testers reported that although its mixability isn’t as smooth as premium brands, Kaged performs reliably when blended into shakes or smoothies.
Pro Tip: If you’re on a budget, try blending Kaged Glutamine into a thicker smoothie to mask any slight texture issues and enhance flavor.
Show more +Show less –
Pros and Cons
Excellent cost per serving
Reliable quality with third-party testing
Generous money-back guarantee
Ideal for those new to glutamine supplementation
Mixability slightly inferior to premium brands
Only available in unflavored form
4. MusclePharm Glutamine
— Best Value for Versatile Use
Price: Approximately $22 on major retail platforms Dose: 5g per serving Certifications: Informed Choice Certified
MusclePharm Glutamine is a versatile supplement that works well on its own or as an addition to your protein shake. It is designed to support gut integrity, enhance muscle recovery, and maintain immune function. Our testers appreciated its clean taste and mixability, noting that it dissolves quickly in water and blends perfectly with other workout supplements. This product is especially appealing for those who are price-sensitive but still demand high quality.
Pro Tip: For best results, mix MusclePharm Glutamine with your post-workout shake to help reduce muscle soreness and speed up recovery.
Show more +Show less –
Pros and Cons
Affordable and effective
Easy to mix in various liquids
Supports gut and immune health
Informed Choice Certified for quality assurance
Basic packaging without advanced subscription options
Limited flavor variety
5. Klean Glutamine
— Best for Purity and Clean Label
Price: Around $58 per container (premium pricing reflecting its purity) Dose: 5g per serving Certifications: NSF-Certified for Sport
For users who prefer a supplement free from artificial flavors, sweeteners, and colors, Klean Glutamine offers a single-ingredient formula that stands out for its simplicity and purity. With an NSF-Certified for Sport seal, you know you’re consuming a product that meets strict standards for banned substances. Although the price is higher, Klean’s commitment to quality is evident in every scoop.
Pro Tip: If you prefer a supplement with no additives, Klean Glutamine is perfect. Mix it in your favorite unsweetened beverage for a truly pure experience.
Timing is Key: For those using glutamine primarily for muscle recovery, take it immediately post-workout when your muscles are most receptive to nutrient uptake.
Mix with Healthy Fats: Pairing your glutamine with a source of healthy fat (such as a spoonful of nut butter or avocado) may enhance absorption.
Consistency Matters: Incorporate glutamine into your daily routine consistently to support gut health and immune function over time.
Stack Wisely: Consider stacking glutamine with other recovery supplements like BCAAs or protein powder to maximize muscle repair and reduce soreness.
Frequently Asked Questions
What is the optimal dosage of glutamine?
Most glutamine supplements suggest a serving size between 5g and 10g. The optimal dose depends on your body weight, exercise intensity, and overall dietary intake. Consulting a healthcare professional is recommended if you’re unsure.
Can I mix glutamine with other supplements?
Yes! Glutamine blends well with protein shakes, BCAA formulas, and even pre-workout drinks. Many of our top picks, like Transparent Labs BCAA Glutamine, are designed specifically for stacking with other supplements.
Are there any side effects?
Glutamine is generally well tolerated by most healthy individuals. However, taking excessive doses might lead to mild digestive discomfort. Start with the recommended dose and adjust based on your body’s response.
Who should avoid glutamine supplementation?
While glutamine is safe for most, individuals with kidney or liver issues should consult their doctor before use. Also, if you’re pregnant or breastfeeding, seek medical advice before starting any new supplement.
How we reviewed this article:
Our experts vigilantly monitor the domain of health and wellness, promptly refreshing our articles with the latest discoveries. Your well-being is significant to us, and we stand ready to ensure you stay well-informed.
April 8, 2025
Current Version
April 8, 2025
April 8, 2025
Written By Maggie Seibel, M.A. Edited By Suzanne Briggs Medically Reviewed By Dr Emma Thomas, MPH, PhD Copy Edited By David Lopez-Kopp
April 8, 2025
At Body Freedom, we rely solely on top-tier sources, such as peer-reviewed studies, to bolster the veracity of our content. Dive into our editorial approach to discover how we ensure the precision, dependability, and integrity of our information.
Cruzat, V., Rogero, M. M., Keane, K. N., Curi, R., & Newsholme, P. (2018). Glutamine: Metabolism and immune function, supplementation and clinical translation. Nutrients, 10(11), 1564. https://doi.org/10.3390/nu10111564 ↩︎
Walsh, N. P., Blannin, A. K., Robson, P. J., & Gleeson, M. (2012). Glutamine, exercise and immune function: Links and possible mechanisms. Sports Medicine, 26(3), 177–191. https://doi.org/10.2165/00007256-199826030-00002 ↩︎
Negro, M., Crisafulli, O., & D’Antona, G. (2024). Effects of essential amino acid (EAA) and glutamine supplementation on skeletal muscle wasting in acute, subacute, and postacute conditions. Clinical Nutrition ESPEN, 62, 224-233. https://doi.org/10.1016/j.clnesp.2024.05.023 ↩︎
Gleeson, M. (2008). Dosing and efficacy of glutamine supplementation in human exercise and sport training. The Journal of Nutrition, 138(10), 2045S-2049S. https://doi.org/10.1093/jn/138.10.2045S ↩︎
Chantler, S., Griffiths, A., Matu, J., Davison, G., Holliday, A., & Jones, B. (2022). A systematic review: Role of dietary supplements on markers of exercise-associated gut damage and permeability. PLoS ONE, 17(4), e0266379. https://doi.org/10.1371/journal.pone.0266379 ↩︎
Candow, D. G., Chilibeck, P. D., Burke, D. G., Davison, S. K., & Smith-Palmer, T. (2001). Effect of glutamine supplementation combined with resistance training in young adults. European Journal of Applied Physiology, 86(2), 142–149. https://doi.org/10.1007/s00421-001-0523-y ↩︎
He, Y., Qu, J., Yang, Q., Wu, Z., Liu, M., & Tso, P. (2022). Effect of L-Glutamine on Chylomicron Formation and Fat-Induced Activation of Intestinal Mucosal Mast Cells in Sprague-Dawley Rats. Nutrients, 14. https://doi.org/10.3390/nu14091777. ↩︎
