Glutamine Review
What is Glutamine?
Glutamine (or L-glutamine) is one of the 20 amino acids produced by the body and is considered to be nonessential under most circumstances, meaning that the body produces enough of it on its own. Dietary sources of glutamine include beef, chicken, eggs, beans, fish, and spinach (Source:http://en.wikipedia.org/wiki/Glutamine). If you eat a balanced diet, chances are you are getting enough glutamine without supplementing. For added benefit, it is recommended that you take 1.5 to 6 grams daily (Source: http://www.vitamins-supplements.org/amino-acids/glutamine.php).
Clinical Studies: Does Glutamine Help Weight Loss?
Research has shown both positive and null effects from glutamine on increasing lean muscle mass and improving muscle repair time which could indirectly lead to weight loss as metabolic rate increases. However, studies often combine glutamine supplementation with creatine use which makes it difficult to know if glutamine alone would have the same positive or negative results (Source: Lehmkuhl, M. et al. (2003). The effects of eight weeks of creatine monohydrate and glutamine supplementation on body composition and performance measures. Journal of Strength and Conditioning Research, 17(3), 425-438; Falk, D.J., Heelan, K.A., Tyfault, J.P., & Koch, A.J. (2003). Effects of effervescent creatine, ribose, and glutamine supplementation on muscular strength, muscular endurance, and body composition. Journal of Strength and Conditioning Research, 17(4), 810-816.) Furthermore, the studies were often done using subjects different from the general population because of their level of activity, such as collegiate athletes. Treatment used doses (4 grams, for example) much higher than you would find in a typical supplement (usually about 100 mg).
Glutamine Review Conclusion
The conclusion on glutamine is neutral because of conflicting evidence. It could have positive benefits, but may only make a difference if you are participating in a consistent resistance exercise regime and IF there is enough glutamine to be effective (check carefully!). But if you are looking for a pill to just let you drop pounds without having to do anything, glutamine is not it.