Can I Take L-Glutamine Before Bed? – How it Affects Sleep

L-Glutamine is a versatile amino acid supplement with various proposed uses and benefits. 

So, it’s no wonder many people ask themselves – can I take L-glutamine before bed? 

Well, you certainly can, but should you?

Let’s dive beneath the covers and explore the science of L-Glutamine before bed!

Is it Ok to Take L-Glutamine Before Bed?

Yes, taking L-Glutamine before bed is generally considered safe.

But, why would you do that? Does it affect sleep?

Well, some say it provides various benefits. 

According to many, consuming L-Glutamine at night can support muscle recovery, promote growth hormone production, and enhance immune function, all of which are crucial for overall health and well-being. 

However, if you dismiss bioscience and marketing strategies from supplement manufacturers, you quickly come to realize that most of those claims sit on limited evidence.

Even though there is a study showing elevated levels of growth hormone upon ingesting 2 grams of glutamine, the study was only performed on nine individuals, which is all but a meaningful reference group. [1]

So, you can take it – but tailor your expectations.

Does L-Glutamine Interfere with Sleep?

L-Glutamine is not known to interfere with sleep for most people. 

In fact, many claim it might have a positive impact on sleep quality by supporting muscle recovery and immune function during rest.

But once again, there is little to no research to back up the claims. From what we know so far, glutamine has no profound impact on sleep – good or bad.

Can L-Glutamine Help You Fall Asleep?

There is limited evidence to suggest that L-Glutamine directly aids in falling asleep.

Even if you entertain the idea it helps with muscle recovery, there’s pretty much no reason to believe it could have an impact on overall relaxation and improved sleep quality. 

If you’re struggling with falling or staying asleep, it’s essential to address any underlying issues, fix your night-time routine, work on sleep hygiene, and finally consult a healthcare professional for personalized recommendations.

And, if you must take a supplement to help you with sleep, there are certainly much, much better options than L-glutamine. Things like ashwagandha and melatonin are much more useful supplements for sleep. 

Will Taking L-Glutamine Before Bed Help with Weight Loss?

L-Glutamine should not be viewed as a standalone weight loss solution, so no, taking glutamine before bed will probably not help with weight loss.

That said, there is evidence that supplementing with L-glutamine can help with weight loss. [2]

But as is often the case with studies surrounding weight loss, they’re often inconclusive, contradictory, or feature a very small sample size. 

The effectiveness of L-glutamine in promoting weight loss may be due to its impact on various factors, such as improving gut health.

However, relying solely on L-glutamine supplementation without addressing other lifestyle habits, such as a balanced diet and regular exercise, is VERY UNLIKELY to produce significant or long-lasting results

It is important to remember that weight loss is a complex process. 

While it ultimately all comes down to caloric deficit, a multifaceted approach is usually necessary to achieve and maintain desired outcomes.

What Happens When You Start Taking L-Glutamine?

When you begin taking L-Glutamine, there are little (if any) immediately noticeable effects. After all, this is an amino acid, a building block of proteins, and there’s already quite a lot of it in your body already.

That said, some individuals may experience better digestion or some improvements to their overall gut health. 

On the other hand, some may experience “too much of an improvement” in the gut area, leading to bowel changes that may or may not be considered a side effect.

But then again, individual responses to L-Glutamine can vary. What happens to one person won’t necessarily happen to you.

So, if you notice any changes, good or bad, please monitor your progress and adjust your dosage accordingly in consultation with a doctor.

How Long Does it Take L-Glutamine to Start Working?

The timeframe for L-Glutamine to start showing its effects can vary depending on individual factors, such as metabolism, dosage, age, sex, as well as specific goals. 

If we’re talking about the improvements in the gut health area, it is not uncommon for the effects to take place within ten days.

On the other hand, if you’re taking glutamine to support your fitness journey, chances are, according to scientific data, those effects will likely never manifest.

Is L-Glutamine Really Worth Taking?

Whether or not L-glutamine is really worth taking depends on so many factors, but mostly on what it is that you’re taking it for.

If you’re taking it to improve your gut health, then yes, it is probably worth it.

On the other hand, if you’re taking it to get better sleep, lose weight, put on some muscle, or recover faster – there’s a good chance you’re wasting your time and money.


In conclusion, taking L-glutamine before bed is generally considered safe, and there really isn’t a viable reason why you shouldn’t take it if side effects are what you’re worried about.

On the other hand, if you’re expecting benefits such as enhanced muscle recovery, muscle growth, or improved sleep quality – you probably shouldn’t bother with glutamine.

There are far better and more effective supplements for each of those things than glutamine, so if your goal is to optimize your life and well-being – glutamine is not the place to start.

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