L-Glutamine & Zinc Carnosine: The Gut Repair Power Duo
Gut lining repair requires specific nutrients. This evidence-based guide covers the most effective supplements for intestinal healing, with proper dosing protocols.
The Foundation: L-Glutamine
What it is: Glutamine is the most abundant amino acid in the body and the primary fuel source for intestinal cells (enterocytes).
How It Heals
- Fuels rapid turnover of intestinal cells (every 2-7 days)
- Strengthens tight junctions between cells
- Reduces intestinal permeability
- Supports immune function in the gut
- Decreases inflammation
Evidence-Based Dosing
- Dosage: 5-20g daily, divided into 2-3 doses
- Timing: Empty stomach or between meals for best absorption
- Duration: 3-6 months minimum for gut lining repair
- Form: Powder is most cost-effective; mix in water
Pro Tip
Start with 5g daily and increase gradually. Some people with severe leaky gut need 15-20g during acute healing phase, then reduce to 5-10g for maintenance.
The Protector: Zinc Carnosine
What it is: A chelated compound combining zinc and L-carnosine that specifically targets gut healing.
How It Heals
- Adheres to ulcerated or damaged areas of gut lining
- Protects against NSAID-induced damage
- Stabilizes cell membranes
- Promotes tissue repair and regeneration
- Antioxidant and anti-inflammatory properties
Evidence-Based Dosing
- Dosage: 75-150mg daily (37.5-75mg elemental zinc)
- Timing: With or without food
- Duration: 8-12 weeks for ulcers/gastritis; 3-6 months for leaky gut
- Best for: Ulcers, gastritis, leaky gut, NSAID damage
The Builder: Collagen & Bone Broth
Collagen provides specific amino acids critical for tissue repair: glycine, proline, and hydroxyproline.
Benefits
- Provides building blocks for connective tissue
- Supports tight junction integrity
- Contains natural glutamine
- Anti-inflammatory effects
- Supports stomach lining
Dosing
- Collagen powder: 10-20g daily
- Bone broth: 1-2 cups daily (homemade ideal)
- Gelatin: 1-2 tablespoons daily
The Short-Chain Fatty Acid: Butyrate
Butyrate is the primary fuel for colonocytes (large intestine cells). Normally produced by beneficial bacteria fermenting fiber, supplementation helps when production is low.
Benefits
- Fuels colonocytes specifically
- Reduces inflammation in colon
- Strengthens intestinal barrier
- Regulates immune function
- May improve insulin sensitivity
Dosing
- Dosage: 300-600mg daily
- Forms: Sodium butyrate or tributyrin (time-released)
- Best for: Colitis, IBS, leaky gut in colon
The Soothers: Herbal Mucilages
DGL (Deglycyrrhizinated Licorice)
- Benefit: Increases mucus production, protects stomach lining
- Dosage: 380-1,140mg before meals
- Note: Glycyrrhizin removed (safe for blood pressure)
Marshmallow Root
- Benefit: Creates protective coating, soothes inflammation
- Dosage: 2-5g daily or as tea
Slippery Elm
- Benefit: Demulcent properties, coats digestive tract
- Dosage: 400-500mg capsules or powder
Aloe Vera
- Benefit: Anti-inflammatory, promotes healing
- Dosage: 50-200mg inner leaf
- Caution: Can be laxative; start low
Complete Gut Repair Stack
Comprehensive Protocol
- Morning (empty stomach): 5-10g L-glutamine
- With breakfast: Zinc carnosine 75mg, Omega-3s 2g, Vitamin D 2000-5000 IU
- Midday: Collagen powder 10-20g in smoothie or water
- Before lunch: DGL 380-500mg
- Afternoon: 5g L-glutamine, Butyrate 300mg
- Before dinner: DGL 380-500mg
- Evening: Aloe vera 100mg, Slippery elm tea
- Before bed: 5g L-glutamine, Magnesium glycinate 400mg
Supporting Nutrients
Vitamin A
- Essential for mucosal integrity
- Dosage: 10,000-25,000 IU (from liver or cod liver oil)
Vitamin D
- Supports tight junctions and immune function
- Dosage: 2,000-5,000 IU daily (test levels)
Omega-3 Fatty Acids
- Anti-inflammatory, supports cell membranes
- Dosage: 2-4g EPA/DHA daily
What to Expect
Week 1-2
- Initial symptom reduction may begin
- Some may experience mild detox symptoms
Week 3-4
- Noticeable improvements in bloating, pain
- Energy may increase
- Bowel movements may normalize
Month 2-3
- Significant healing occurring
- Food tolerances expanding
- Systemic symptoms (skin, mood) improving
Month 4-6
- Gut lining substantially repaired
- Can begin reducing supplement doses
- Maintaining with lower doses or diet alone
Quality Matters
- Third-party testing: Look for NSF, USP, ConsumerLab certifications
- Form matters: Active forms, proper chelation
- Avoid fillers: Magnesium stearate, artificial colors
- Storage: Cool, dry place; check expiration dates
When Supplements Aren't Enough
If you're taking these supplements but not seeing improvement after 8-12 weeks:
- Address underlying infections (H. pylori, parasites, SIBO)
- Remove inflammatory triggers (foods, stress, medications)
- Check for nutrient deficiencies blocking healing
- Ensure adequate stomach acid and digestive enzymes
- Consider autoimmune factors
Important
Supplements support healing but don't replace addressing root causes. Combine with anti-inflammatory diet, stress management, and treatment of underlying conditions for best results.