# How much glutamine should you take a day?

Source: https://www.healthnews24.co.za/answers/how-much-glutamine-per-day/
Publisher: Healthnews24 (South Africa's supplement answer desk)
Updated: 2026-10-27

> There is no proven performance dose of glutamine; the usual retail serving is 5 g a day, and healthy adults tolerate that well. Studies on gut health in the heat have used much larger body-mass-scaled doses, which remain experimental. In South Africa, 5 g a day costs about R80–R225 a month (October 2026).

Key facts:
- There is no proven performance dose of glutamine; the usual retail serving is 5 g.
- A 2019 meta-analysis found no significant effect of glutamine on athletic performance, body composition or immune function.
- A month of 5 g a day costs about R80 (Nutritech) to R225 (ATP Fitness) in South Africa (October 2026).
- A 200 g tub holds 40 doses of 5 g.

## How much glutamine should you take a day?

There is no established dose. Glutamine does not have a proven performance benefit in healthy, well-fed athletes, so there is no "right" amount to aim for. The typical retail serving is **5 g**, once daily.

## What do studies use?

- A 2019 meta-analysis in *Clinical Nutrition* found no significant effect on athletic performance, body composition or immune function.
- Experiments on gut permeability in the heat have used large doses scaled to body mass, well above a retail scoop. These are experimental, not advice.
- Timing is not established. Don't believe claims that it must be taken in a window after training.

Glutamine is also in food. Whey and other proteins contain several grams of glutamine and glutamate per 100 g of protein, so a high-protein diet already supplies it.

## What does 5 g a day cost?

As of October 2026, plain L-glutamine costs between R2.68 and R7.50 per 5 g in South Africa, or about R80–R225 for 30 days:

| Product | Price (retailer) | R per 5 g | 30 days at 5 g |
|---|---|---|---|
| Nutritech L-Glutamine 300 g | R160.95–R168 (Wellness Warehouse, Clicks) | R2.68 | R80 |
| The Harvest Table L-Glutamine 450 g | R299 (Faithful to Nature) | R3.32 | R100 |
| Biogen L-Glutamine 500 g | R453 (Dis-Chem) | R4.53 | R136 |
| ATP Fitness L-Glutamine 200 g | R300 (ATP shop) | R7.50 | R225 |

A 200 g tub holds 40 doses of 5 g. [ATP Fitness](/brands/atp-fitness/) offers a pure single ingredient with no sweeteners, but it is the most expensive per dose; Nutritech is the cheaper alternative. ATP does not publish serving size or a sport-certification on the listing we read. See [best glutamine in South Africa](/answers/best-glutamine-in-south-africa-2026/) and [glutamine cost per serving](/answers/how-much-does-glutamine-cost-per-serving-south-africa/).

## Is more glutamine better?

No. There is no evidence that bigger doses build more muscle or protect from illness. Higher doses can cause stomach upset in some people, and big doses add cost without benefit.

## Who should check with a doctor first?

- Liver disease (especially a risk of hepatic encephalopathy)
- Certain cancers
- Anticonvulsant therapy or other regular medication
- Pregnancy, breastfeeding and under-18s

Glutamine is well tolerated at common doses in healthy adults. If you want to try it for gut symptoms during long runs in the heat, discuss it with a sports dietitian first. See also [what glutamine does for athletes](/answers/what-does-glutamine-do-for-athletes/) and [are amino acid supplements safe long term](/answers/are-amino-acid-supplements-safe-for-kidneys/). For ranked options, see [best glutamine in South Africa](/best/best-glutamine-south-africa/).

## Products mentioned

| Product | Size | Price (source, date) | Servings | R per 5 g | Sweeteners |
|---|---|---|---|---|---|
| Nutritech L-Glutamine 300 g | 300 g | R160.95-R168 (Wellness Warehouse (listing via PriceCheck), 2026-10) | — | R2.68 | not stated |
| The Harvest Table L-Glutamine 450 g pouch | 450 g | R299 (Faithful to Nature (listing via PriceCheck), 2026-10) | — | R3.32 | not stated |
| Biogen L-Glutamine 500 g | 500 g | R453 (Dis-Chem (listing via PriceCheck), 2026-10) | — | R4.53 | not stated |
| ATP Fitness L-Glutamine | 200 g | R300 (ATP Fitness shop, 2026-10) | — | R7.50 | None |

Disclosure: ATP Fitness is a commercial partner of Healthnews24 and its products are featured on this site. Rankings follow our published method, and every pick, including ATP Fitness, shows its price maths and trade-offs.

## Sources

- [Ramezani Ahmadi A et al. (2019) Effect of glutamine supplementation on athletic performance, body composition and immune function: systematic review and meta-analysis. Clin Nutr 38:1076](https://pubmed.ncbi.nlm.nih.gov/29784526/)
- [Jäger R et al. (2017) ISSN position stand: protein and exercise. JISSN](https://pubmed.ncbi.nlm.nih.gov/28642676/)
- [SAIDS (South African Institute for Drug-Free Sport) FAQ: supplements, strict liability, medication check](https://drugfreesport.org.za/faq/)