Updated June 2026 — refreshed with current research on the cortisol awakening response, hydration and cognition, and UK magnesium intake data, plus a new FAQ. Originally published 2021.
Tag Archive for: l-glutamine
A synergistic formula offering comprehensive gastrointestinal health and function support
Introducing GI Regenerate – A New Supplement for Gut Health
GI Regenerate is a new probiotic supplement designed to support gut health. The unique blend of clinically-proven gut-supporting strains in GI Regenerate has been shown to promote digestive and immune health, making it an easy-to-take supplement that can be taken once daily with or without food.
Why Gut Health Is Important for Overall Health and Well-Being
Gut health is important for overall health and well-being, as a healthy gut can help protect against conditions like obesity, diabetes, heart disease, and inflammatory bowel disease.
Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. Prebiotics are non-digestible fibres that act as food for probiotics, helping them to grow and flourish in the gut, assisting with overall gut health.
What Is a Leaky Gut? And How Does It Impact Gut Health
Leaky gut is a syndrome that some scientists and natural health practitioners have identified where minuscule gaps appear in the gut, allowing toxins and other compounds through. This results in constipation, bloating, gas, poor immune function, lack of focus, fatigue, and joint pain.
To prevent this, the gut lining needs to be fortified so those harmful substances cannot pass through and affect us. The GI Regenerate formula is specifically designed to do that. GI Regenerate is a natural supplement to support the gut lining, helping to stop allergens, toxins and disease from getting into the bloodstream.
Tips for Improving Gut Health
The gut is a complex system that plays a vital role in overall health and well-being. Improving gut health can be achieved by making simple lifestyle changes, such as eating a healthy diet, exercising, and reducing stress levels.
Many different supplements are available that can help improve gut health; however, it is important to speak with a healthcare professional before starting any new supplement regimen.
Our GI Regenerate supplement provides an easy way to improve gut health. The ingredients in our supplement help repair the lining of the gut, which can be damaged by inflammation, and help to increase the production of healthy bacteria in the gut, which can help to improve digestion and overall health.
How GI Regenerate Can Help Improve Your Gut Health
If you want to improve your gut health, GI Regenerate is an excellent option. This supplement can help rid your body of harmful bacteria, improve digestion, and support overall health.
GI Regenerate Benefits:
- Promotes the health of the intestinal mucosa
- Maintains intestinal permeability by supporting the integrity of the small intestine
- Supports mucosal health and normal inflammatory responses
- Maintains healthy bowel function and promotes regularity
- Contributes to the health of the gut-associated immune system
Here are some tips on how to take advantage of the benefits of GI Regenerate:
- Start by taking GI Revive regularly for best results. The more often you take it, the better!
- Follow the directions that come with your product carefully. Do not overdose or take it if you have any pre-existing conditions or illnesses that could be aggravated by probiotics, such as diarrhoea or irritable bowel syndrome (IBS).
- Be sure to include plenty of good-quality fibre in your diet along with GI Regenerate for optimal results. Fibre helps to promote regularity and keep your gut healthy and functioning properly.
- Finally, drink plenty of water before and after taking GI Regenerate to help flush out toxins and maintain hydration levels in your gut.
The Science: GI Regenerate Ingredients
Our GI Regenerate supplement is formulated from best-in-class ingredients, each with its own unique offering. They include, but are not limited to:
Zinc Carnosine
In addition to being mucosal-protective and anti-ulcerative, zinc carnosine also protects the intestinal lining. It supports tight junction integrity against damage caused by intense exercise or certain anti-inflammatory medications, including combating H pylori.
NSAID indomethacin was shown to increase gut permeability in healthy subjects when zinc carnosine was compared to a placebo. The placebo arm experienced a threefold increase in gut permeability, while the zinc-treated group did not show any significant changes.
A study with patients with small bowel injuries caused by extended use of low-dose aspirin showed significant reductions in the number of reddened lesions and erosions/ulcers when zinc carnosine was taken for four weeks compared to untreated controls. Our formula prefers zinc carnosine, which is zinc complexed with the amino acid L-carnosine in a 1:1 ratio chelate, as it remains in stomach juice without rapid dissociation and adheres more effectively to ulcerous lesions. After that, zinc and L-carnosine are separated, and the affected tissue heals.
L-Glutamine
The amino acid glutamine plays a critical role in the health of intestinal cells. In addition to being their primary fuel, it is also necessary to repair and maintain high-turnover tissues such as the epithelial cells of the intestinal lining. In the body, glutamine is abundant; however, prolonged physiological or metabolic stress can cause glutamine stores to deplete. The effects of supplemental L-glutamine include immunomodulatory, anti-catabolic/anabolic, and mucosal protection of the gastrointestinal tract.
In addition to building glutathione, it may also function as an antioxidant. A variety of physiological stressors and catabolic states increase the requirement for glutamine, including trauma, infections, burns, and other physiological stressors. It has been shown that glutamine deficiency causes severe intestinal degradation, which supplementation may enhance.
Supplementation with glutamine has been shown to reduce inflammation and GI distress caused by exercise-induced small intestinal permeability increases. Intestinal permeability must be maintained in order to prevent a “leaky gut.” Incompletely digested proteins, peptides, and other compounds may gain access to systemic circulation if intestinal permeability increases, resulting in systemic inflammation and possibly contributing to the aetiology of chronic inflammatory diseases and autoimmune diseases.
Methylsulfonylmethane (MSM) and Quercetin
These anti-inflammatory substances may help prevent increased intestinal permeability by reducing chronic inflammation. Aside from providing direct anti-inflammatory effects by stabilising intestinal mast cells, quercetin may also be an antioxidant that promotes tissue health.
N-Acetyl Glucosamine
The amino acid N-acetyl glucosamine (GlcNAc) regulates inflammation in mucosal cells and aids in structural support. By supplementing with GlcNAc, glycosaminoglycans (GAGs) may be produced more effectively, supporting mucosal health and reducing intestinal permeability.
DGL, Aloe Vera, Slippery Elm, Marshmallow, Chamomile, Okra, and Cat’s Claw
The use of each of these botanicals in gastrointestinal disorders dates back centuries. As well as supporting healthy intestinal function, these mucilaginous and relaxing herbs can promote the healing of ulcers and inflamed tissue and reduce cramping from the relaxing effect of their compounds.
Mucin
An intestinal epithelial cell normally secretes mucin, a glycoprotein. In addition to coating the intestinal lining, it is one of the most significant parts of the innate immune system. It serves as a front line of host defence and a breeding ground for commensal microorganisms. In addition to neutralising gastrointestinal antigens, it may also reduce inflammation and tissue damage caused by food allergies, gastrointestinal issues and dysbiosis by contributing to a healthy mucosal layer. As well as protecting epithelial cells against physical and chemical injury, mucin is a lubricant to facilitate the passage of materials through the gastrointestinal tract.
Prune Powder and Citrus Pectin
These two ingredients can maintain regularity without the harmful effects of herb laxatives like senna. Prunes support healthy bowel function as a natural source of sorbitol and chlorogenic acid.
The Best Way to Take GI Supplements
There are different forms of GI supplementation – however, at Human Performance Hub, we recommend powder form.
Recommended Usage and Guidelines
The suggested dose is 8g (1 tablespoon) in water in powder form in-between meal times.
The benefit of powder versus the capsule form is that the powder is easier to take and likely faster to absorb in the stomach. Personal preference will be key in determining whether you go for the capsule or powder format.
Order GI Regenerate From Human Performance Hub Today
A large part of our immune system is housed in the gastrointestinal tract, essential for digesting food and the key to preventing illness.
That is why it is essential to look after your gut health and promote a healthy microbial balance.
GI Regenerate by Human Performance Hub acts as gut health insurance, promoting overall gut health and healthy bowel movements.
Put your gut health first by ordering GI Regenerate today.
Further Reading
Wanting to dive further into the wonderful world of gut health? Check out our articles and resources on the subject:
🔗 L-glutamine benefits for your gut, brain, muscles and more…
🔗 Foundation Series: Gut and Brain – The Immune system
🔗 Leaky Gut, Gluten, and Inflammation: What’s the Connection?
Consultations
We’re always here to help. If you have any questions or want advice on nutrition, supplements or training, please book a consultation.
- If you think L-glutamine is only for athletes, think again. Indeed, L-glutamine powder and supplements have long been promoted in the fitness industry because they help to build healthy and lean bodies. Yet, L-glutamine is possibly one of the most vital but underrated supplements for everyone. This powerful amino acid provides many essential health benefits for gut and brain health, immune function, and more.
So, what are the benefits of L-glutamine? L-glutamine powders and supplements offer a number of health benefits for everyone, not just athletes. These include, but are not limited to:
- Promotes a healthy gut
- Boosts the immune system
- Stabilises blood sugar
- Reduces the symptoms of stress
- Boosts muscle recovery
Top 5 Benefits of L-Glutamine
L-glutamine is the most abundant amino acid found in muscle tissue and a significant building block of protein. Your body requires a lot of L-glutamine, therefore, supplementing with L-glutamine powder is an excellent way to ensure that your body gets enough to provide the following benefits.
1. L-glutamine Promotes a Healthy Gut
Hippocrates declared over 2000 years ago that “all disease begins in the gut”. Today we know even more about the gut-health connection and how your gut impacts your health in many ways.
L-glutamine is the primary fuel source for the intestinal mucosa, making it a fantastic supplement to support the intestinal lining’s health and integrity. It also helps to seal and maintain the gut lining. Decreasing intestinal permeability helps heal leaky gut, a condition that can cause autoimmune diseases and other serious health issues.
Because L-glutamine supports gastrointestinal health, it’s also known to relieve excess bloating and could help you banish that post-cheat day bloat!
L-glutamine is crucial for a healthy gut; it’s my top go-to supplement for any gut repair protocol. I recommend the HPH GI Regenerate Powder as an all-around supplement to support and improve your gut health.
2. L-glutamine Boosts the Immune System
L-glutamine plays a vital role in gut health. It also directly benefits the immune system since about 60 to 80% of the immune system lives in the gut.
Intense training sessions, illness and general lack of wellbeing places the body under a great deal of stress that naturally suppresses the immune system. However, supplementing with L-glutamine powder provides the body’s immune system with an immediate fuel source to keep functioning optimally.
3. L-glutamine Helps to Stabilise Blood Sugar
When you experience a craving for carbohydrates, your brain usually wants sugar or glucose. L-glutamine works as a healthy alternative to sugar as it fuels similar brain receptors.
L-glutamine helps suppress insulin levels and stabilise blood glucose benefits, which benefits people with diabetes and those with sugar and carb cravings. Lowering cravings for sugar and processed carbs, and by extension, eating less of them helps control blood sugars and inflammation that would slow down your recovery.
So if you find yourself reaching for a late-night cookie when you know you shouldn’t, consider taking L-glutamine instead, and the sugar craving will soon pass.
Tip:
Here’s my favourite for sugar cravings: Mix 1 heaped tablespoon of L-glutamine powder with 50 ml of heavy organic cream or coconut cream. Drink or spoon it as a dessert, mixing in a handful of fresh raspberries or blueberries – delicious!
4. L-glutamine Helps Reduce Symptoms of Stress
In part, L-glutamine is used by the brain to build and balance the neurotransmitter GABA. There is growing evidence that L-glutamine and GABA play a significant role in mood and anxiety disorders.
Over time, chronic stress can cause serious health problems. For example, chronic stress can suppress your immune system leaving you vulnerable to infections and other illnesses and inhibiting your body’s ability to repair itself and absorb vital nutrients. However, L-glutamine is known as the “calming amino acid” for its effectiveness in reducing stress-related anxiety symptoms.
Increasing L-glutamine levels may also reduce symptoms of stress-related IBS. When the body is stressed, it releases the hormone cortisol, which can lower L-glutamine levels stored in the muscle tissue.
5. L-glutamine Boosts Muscle Recovery
Your body needs lots of protein and amino acids to help your muscles recover after a workout. L-glutamine is the perfect post-workout supplement as it boosts muscle recovery by increasing protein intake to build muscle, up-regulate the immune system, and improve the gut to help lean out and build muscle.
Heavy workout sessions can deplete your glutamine levels and, due to the stress placed on your body after working out, your muscles and tendons need significant amounts of glutamine. Supplementing with L-glutamine post-workout hydrates your muscles and triggers a boost in growth hormone. More growth hormone helps your body synthesise protein to build muscle, reduce recovery time, and mobilise fat from storage to make it available for energy.
Supplementing with just 80g of L-glutamine throughout the day provides a protein intake equivalent to 400g of meat!
How Much L-Glutamine to Take Per Day
If you’re new to L-glutamine, I recommend starting with a 10g serving in the evening between your evening meal and going to bed. This should be taken with Magnesium Bisglycinate. After a while, you can then increase your intake with another 10g in the morning, mixed with lime, salt and water. Eventually, you should be able to increase your intake to 8 X 10g servings of L-glutamine per day.
Takeaway
L-glutamine powder may traditionally be used to burn fat and build muscle, but evidence shows that there are far wider benefits. This amino acid promotes gut and brain health, boosts immunity and athletic performance, and improves your overall health.
You may also want to consider L-glutamine powder if you have symptoms like anxiety, sugar or alcohol cravings, a poor immune system, low muscle mass, poor wound healing, or slow recovery after workouts.
Human Performance Hub recommends these pharmaceutical-grade L-glutamine powders:
FAQs
What is L-Glutamine?
L-glutamine is the most abundant amino acid found in muscle tissue and a significant building block of protein. The musculoskeletal system is made up of around 60% glutamine, therefore, it won’t surprise you to learn that your body needs a lot of it.
Your body naturally produces L-glutamine. You can also get L-glutamine from your diet in animal and plant protein foods like beef, chicken, fish, eggs, and beans.
However, many people don’t consume enough in their diet to reap the benefits. In fact, inadequate L-glutamine levels in your body can have harmful effects on your health. Some recent studies have associated glutamine depletion with increased mortality on the extreme side. For this reason, critically ill patients are often given a glutamine supplement.
L-Glutamine is the most abundant amino acid in muscle tissue; with intense training, glutamine levels can become severely depleted.
