Creatine and L-Glutamine – Is it a Beneficial Combo?

Curious about the effects of combining creatine and L-glutamine?

Can’t blame you.

Everyone’s always looking to find the next best thing to take them to another level.

So, is this it?

Let’s find out!

What is Creatine and How Will it Benefit You?

Creatine is a naturally occurring compound found in small amounts in foods like red meat and fish. It’s also produced in our bodies (mostly kidneys) and stored primarily in our skeletal muscles. 

Creatine supplementation is widely used among athletes and fitness enthusiasts, as it has been shown to provide a range of benefits.

In fact, creatine is the most extensively studied supplement in the world, and one of the rare ones that are actually as beneficial as marketed:

That said, creatine can benefit you in the following ways:

  • It will increase muscle strength and power: Creatine helps regenerate ATP, the primary energy source for high-intensity exercises. This leads to enhanced performance in activities like weightlifting and sprinting. [1]
  • Supports muscle growth: Creatine supplementation can increase lean muscle mass by promoting muscle protein synthesis and cell volumization. [2]
  • Enhances recovery: Creatine can reduce muscle damage and inflammation, resulting in faster recovery times between workouts.
  • Improves cognitive function: Some research suggests that creatine may benefit brain function, particularly in times of impairment due to stress or sleep deprivation. [3]

What is L-Glutamine and How Will it Benefit You?

L-glutamine is the most abundant amino acid in the human body, playing a vital role in various physiological processes. 

It’s particularly helpful in supporting proper gut health and enhancing immune system function. 

Here are some key benefits of L-glutamine supplementation:

  • Promotes gut health: L-glutamine helps maintain the integrity of the intestinal lining, helping with issues like IBS or a “leaky gut” syndrome. [4]
  • Boosts immune function: L-glutamine is crucial for maintaining the health of immune cells, particularly during illnesses. It doesn’t necessarily prevent illnesses from occurring, but it helps with the rehabilitation process.

As for fitness and sports applications, there is no evidence that L-glutamine can be beneficial in any significant way despite various claims being out there.

Can Creatine and L-Glutamine Be Taken Together?

You can take creatine and L-glutamine together. There’s no known interaction between creatine and glutamine, which means you can safely take both supplements together without any concerns. 

However, just because it is safe to take the two together – doesn’t mean you should do it.

While creatine is proven to work and aid you in the gym or on the court, L-glutamine does not appear to do the same, so it should probably be left out.

Will Taking Creatine and L-Glutamine Together Lead to Additional Benefits?

Taking Creatine and L-glutamine together will not provide a synergistic effect or maximize muscle growth, strength, and recovery. At least there’s no evidence suggesting it would.

While each supplement offers unique benefits, their combination does not appear to be synergistic or more effective than a standalone supplement.

In fact, there has been a study proving that adding glutamine to creatine monohydrate did not do better than creatine monohydrate alone, effectively disproving the theory that this duo could work in synergy. [5]

Are There Any Side Effects of Taking Creatine and L-Glutamine?

Both Creatine and L-glutamine are generally considered safe and well-tolerated when taken at recommended doses. 

There are even instances of people taking up to 50 grams of glutamine without any side effects, but we’d advise against that.

Still, despite both being generally safe, some individuals may experience mild side effects, such as gastrointestinal discomfort or bloating (with creatine) or excessive ammonia in serum (with glutamine), but these are relatively rare and usually subside with continued use or by adjusting the dosage.

What’s a Good Dosage of Creatine and L-Glutamine?

For creatine, the standard recommendation is to take 3-5 grams daily. That is an average, optimal dose for most average people.

However, you could benefit from a lower or a higher dose of creatine depending on your body weight, age, or sex.

For L-glutamine, a daily dose of 5-10 grams is commonly suggested, with some individuals taking up to 50 grams per day, divided into multiple servings. 

That said, it’s always better to consult with a healthcare professional before starting any supplementation regimen.

Bottom Line: Is it Worth Taking Both Creatine and L-Glutamine?

If you’re looking to optimize your athletic performance, recovery, and overall health, taking both creatine and L-glutamine appears to be not worth considering. 

These supplements, when combined, don’t offer a comprehensive approach to supporting muscle growth, strength, and recovery. 

Creatine alone should suffice.

However, it’s essential to remember that supplements, no matter how useful, should complement a balanced diet and a well-structured training program. 

And it’s also crucial to listen to your body and consult a healthcare professional before starting any new supplementation plan.


In conclusion, creatine and L-glutamine don’t appear to be a beneficial combo for those looking to enhance their athletic performance, recovery, and overall health. 

Combining these supplements won’t provide a synergistic effect based on the scientific evidence we have, so we’d suggest sticking with creatine alone.

On the other hand, if you have a potential use for glutamine, it shouldn’t hurt if you combine these two.

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