L-Glutamine for leaky gut (Steal our January de-bloat routine)

Ah January. It really has a way of shining a spotlight on how your gut is really feeling. After holiday meals and drinks, sedentary afternoons and late nights, digestion can feel a little… slow. Bloating hangs around longer than usual, foods feel harder to tolerate, and your stomach just doesn’t feel settled. 

If that’s you – hi, we’re there too! We’re not big on resolutions here at TRB (who needs that kind of pressure at this time of year?) but we are kicking things off with a gentle, realistic, gut-balancing routine built around L-Glutamine for leaky gut support, with help from Joi + Blokes. 

Joi + Blokes’ Gut Health supplement is a comprehensive blend formulated to support gut integrity, digestion, and microbiome balance, featuring zinc carnosine, quercetin, licorice root and today’s hero ingredient, L-Glutamine.

Keen to try it? You can get 20% OFF the Joi + Blokes range right now with code THERIBBONBOX

Now, let’s break down how L-Glutamine works, what the research says, how long to take it, and how we’re using it in our January routine – with insight from Joi + Blokes’s team of experts.

First off, what does L-Glutamine do for the gut?

L-Glutamine or Glutamine is an amino acid, meaning it’s one of the basic building blocks your body uses to make protein. It’s also the most abundant amino acid in your bloodstream, and your gut absolutely loves it.

The cells lining your intestines use glutamine as one of their favorite fuel sources. When those cells are well-fed, they’re better able to maintain a strong, healthy barrier between your digestive tract and the rest of your body.

In practical terms, Glutamine helps:

• Fuel the cells that make up the intestinal lining
• Support tight junction proteins that hold the gut lining together
• Help regulate inflammation and oxidative stress in the gut

A large body of research shows that Glutamine supports intestinal barrier strength and overall gut balance. This is essentially what’s behind the hype, in so many gut-focused supplement protocols.

L-Glutamine for leaky gut – what does the science say?

“Leaky gut” is a common way of describing increased intestinal permeability. This happens when the tight junctions in the gut lining loosen and allow larger particles to pass through more easily.

The connection between L-Glutamine and leaky gut comes down to barrier support. Research shows Glutamine can:

• Increase the production of tight junction proteins
• Reduce inflammatory signaling in the gut
• Support mucus production and a healthier gut environment

Additional studies show improvements in gut barrier function when glutamine is added during times of stress or gut injury – adding to the many reasons why glutamine is so commonly used when the goal is to support the gut lining and bring things back into balance.

How long to take L-Glutamine for leaky gut support?

One of the top search questions we see is how long to take L-Glutamine for leaky gut. The short answer: consistency matters, and most studies look at several weeks, not days.

Here’s what the research shows:

• Many human trials run 6–8 weeks
• Some people notice changes in bloating or comfort earlier
• Structural support for the gut lining takes time

In one study on those with post-infectious IBS-D and increased intestinal permeability, 15 grams per day for 8 weeks improved both gut permeability and overall IBS symptoms compared with placebo.

In real life, many clinicians suggest committing to 4–8 weeks of daily use, then checking in with how digestion feels and adjusting from there.

What’s the recommended dose of L-Glutamine for leaky gut​ (& a few safety notes)

When it comes to the dose of l glutamine for leaky gut, research gives us a helpful window rather than one exact number.

Most gut-focused studies in adults use:

• 5–15 grams per day, sometimes divided into multiple doses

A common starting point is 5 grams once or twice daily, taken between meals.

Staying dosage-savvy 

A few practical tips that come up often:

• Starting low helps avoid stomach upset
• Daily use works better than occasional use
• Very high doses aren’t necessary for most people

Anyone with liver disease, kidney disease, or complex medical conditions should check with a clinician first

What happens if I take L-Glutamine every day?

For generally healthy adults, daily L-Glutamine at moderate doses has been well tolerated in clinical trials.

With consistent daily use, your body uses glutamine to:

• Fuel intestinal and immune cells

• Support glutathione production for antioxidant protection

• Assist with normal protein metabolism

Studies using daily dosing for one to two months show symptom improvements without major safety concerns. Many people use Glutamine for one to three months, then reassess how their digestion feels.

L-Glutamine pill or powder?

Both forms work. The difference mostly comes down to convenience and how much you’re taking.

• Powder: Liquids are generally absorbed faster than solids, so glutamine powder mixed in water or a drink may reach peak blood levels a bit quicker than tablets or capsules.
• Capsules or pills: Also bioavailable and convenient for travel or smaller doses, though you may need several capsules

For people focusing on gut lining support in the 5–15 gram range, powder or a blended supplement tends to be the easiest option.

The key takeaway though? Consistency always matters more than format.

Is L-Glutamine good for IBS?

L-Glutamine can be helpful for certain IBS patterns, especially IBS-D and post-infectious IBS where gut permeability is part of the picture.

In clinical studies, Glutamine supplementation has been associated with:

• Reduced abdominal pain
• Improved stool consistency and frequency
• Lower overall IBS severity scores
• Improved gut permeability markers

Some research also suggests better results when Glutamine is paired with dietary strategies like a low-FODMAP approach. It tends to work best as part of a broader gut routine, rather than a stand-alone solution.

The formula includes:

• L-Glutamine for gut lining support
• Zinc for mucosal repair
• Quercetin for antioxidant and barrier support
• DGL licorice for soothing the GI lining
• Probiotics, mushrooms, and ginger for digestive comfort and balance

At two easy capsules daily with water, this pre-formulated supplement like this one keeps things simple, supports multiple gut concerns at once, and makes consistency much easier than juggling several separate products.

• Hydration: Steady water intake supports digestion and helps reduce bloating
• Balanced protein intake: Whole-food proteins provide additional amino acids the gut needs
• Consistent fiber: Gradual, low-FODMAP-friendly fiber helps avoid gas overload
• Limiting gut irritants: Alcohol, ultra-processed foods, and frequent NSAID use can all aggravate digestion
• Smart timing: Many people feel best taking glutamine between meals
• Stress, sleep, and movement: Walking, gentle workouts, and better sleep support gut comfort

These little steps create the conditions where any gut-support supplements we’re taking have room to work.

Ready to give your gut a little extra support this January? Try Joi + Blokes’ Gut Health supplement at 20% OFF with code THERIBBONBOX

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.