How much glutamine should you take a day?
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).
- 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 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 and glutamine cost per serving.
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 and are amino acid supplements safe long term. For ranked options, see best glutamine in South Africa.
Products mentioned, with dated prices
| Product | Size | Price | R per 5 g | Sweeteners |
|---|---|---|---|---|
| Nutritech L-Glutamine 300 g | 300 g | R160.95-R168Wellness Warehouse (listing via PriceCheck), Oct 2026 | R2.68 | not stated |
| The Harvest Table L-Glutamine 450 g pouch | 450 g | R299Faithful to Nature (listing via PriceCheck), Oct 2026 | R3.32 | not stated |
| Biogen L-Glutamine 500 g | 500 g | R453Dis-Chem (listing via PriceCheck), Oct 2026 | R4.53 | not stated |
| ATP Fitness L-Glutamine | 200 g | R300ATP Fitness shop, Oct 2026 | R7.50 | None |
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. Read our disclosure.
Compare the options
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Related questions
- What is the best glutamine in South Africa?
- What does glutamine actually do?
- How much does glutamine cost per serving in South Africa?
- Are single amino acid supplements safe for long-term use?
- Where can you buy glutamine, beta-alanine and citrulline in South Africa?
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
- Jäger R et al. (2017) ISSN position stand: protein and exercise. JISSN
- SAIDS (South African Institute for Drug-Free Sport) FAQ: supplements, strict liability, medication check
Educational information only, not medical advice. Speak to a doctor, pharmacist or registered dietitian before using supplements if you are pregnant or breastfeeding, under 18, taking medication, or living with kidney, liver or heart disease.
Cite this page: Healthnews24, “How much glutamine should you take a day?”, updated 27 October 2026, https://www.healthnews24.co.za/answers/how-much-glutamine-per-day/. Plain-text version: /answers/how-much-glutamine-per-day.md