Health Guide

Glaze

Let's talk about the 'glue' that holds your body together—specifically, your gut lining and muscles. We are focusing on **L-Glutamine**, the most abundant amino acid in your bloodstream. Often referred to as 'Glaze' in shorthand for its ability to 'coat' or repair the intestinal lining (a concept known as 'glazing' the gut), this powerhouse nutrient is crucial during times of stress or intense physical activity. It acts as a primary fuel source for your immune cells and intestinal cells, helping to maintain the barrier that keeps toxins out of your bloodstream. While your body makes it, and you get it from food, high-stress moments can deplete your reserves, making supplementation a popular choice for restoring balance and resilience.

Evidence BasedDietary Supplement

VERIFIED SOURCE

Bio-Activity Analysis

Bio-Availability: Glutamine vs. Peptides

SCIENTIFIC DATA VISUALIZATION

Y-Axis

Absorption Rate

Form →

Health Benefits & Sources

Why You Need It

Gut Health & Repair: Acts as the primary fuel for your intestinal cells, helping to seal the gut lining and prevent 'leaky gut.'
Immune System Support: Fuels white blood cells, helping your body fight off infections and recover faster.
Muscle Recovery: Helps preserve muscle tissue and aids in repair after intense workouts or injury.

Deep Dive

L-Glutamine is a 'conditionally essential' amino acid. This means that while your body usually makes enough, periods of intense physical stress, illness, or gut issues can deplete your natural stores. When this happens, your body sacrifices muscle tissue to free up glutamine for your immune system. By supplementing, you spare your muscle mass and ensure your gut barrier remains strong. Think of it as a targeted repair crew for your insides.

Natural Food Sources

You don't always need a supplement to get the benefits. Here is where to find it naturally:

Food	Amount	% DV
Beef (Cooked, 3oz)	4.5g	~500%
Chicken Breast (Cooked, 3oz)	4.0g	~450%
Tofu (1/2 cup)	1.5g	~160%
Spinach (1 cup)	0.4g	~40%
Red Cabbage (1 cup)	0.3g	~30%

Supplementation

Dosage: Typical clinical doses range from 5g to 10g per day, usually split into two doses (morning and evening).
Timing: Best taken on an empty stomach for gut health, or immediately post-workout for muscle recovery. Mix with water; it has a neutral taste.

Top Food Sources

Beef

4.5g per serving

Chicken

4.0g per serving

Tofu

1.5g per serving

Spinach

Good for vegans to top up

Red Cabbage

Beneficial for gut flora

Frequently Asked Questions

Most people don't 'feel' it immediately like caffeine. The benefits are structural: you may notice less bloating, better digestion, and faster muscle recovery over a few weeks.

Food is always the foundation! However, for targeted gut repair or high-level athletic recovery, a 5g supplement dose is often more concentrated than you can practically eat in one sitting.

Yes, it is generally considered safe for long-term use, but cycling off occasionally is a good practice to see if your body has re-regulated its levels.

No. It is a naturally occurring amino acid found in protein. It is perfectly legal and safe for all athletes.

Safety & Side Effects

While generally safe for most healthy adults, caution is advised. Who should avoid it? Individuals with severe liver or kidney disease, or those taking anti-seizure medications (like Valium or Xanax), should consult a doctor first. Side effects are rare but can include mild bloating or stomach upset if taken in very high doses.

Scientific References

[1]Journal of Gastroenterology: 'Glutamine and the Intestinal Tract' (2017)
[2]Current Opinion in Clinical Nutrition & Metabolic Care: 'Glutamine supplementation in critically ill patients' (2019)
[3]American Journal of Clinical Nutrition: 'Metabolic effects of glutamine' (2015)