Can L-glutamine tame your Christmas drinking?

L-glutamine, an amino acid available as an over-the-counter supplement, is being hailed on social media for its ability to reduce alcohol cravings, particularly during the busy Christmas period. Promoted for its gut health and stress-reducing benefits, its reputation for curbing sugar and alcohol urges has led to millions of views on platforms like Instagram and TikTok. This comes at a time when many Britons report increased alcohol consumption.

Initial scientific interest in L-glutamine's effect on alcohol cravings emerged nearly 30 years ago with a 1998 study on rats. Researchers observed a significant reduction in alcohol intake after administering L-glutamine. However, UK experts note that the evidence for its efficacy in humans through oral consumption remains less robust, relying more on anecdotal reports. L-glutamine aids in steadying blood sugar levels and may boost GABA, a brain chemical promoting calmness, which can decrease the temptation to drink.

Beyond L-glutamine, other nutritional interventions are being explored. A 2017 study suggested calcium supplementation could help reduce cravings in heavy drinkers, with calcium tablets being an inexpensive option. Additionally, a 2024 animal study indicated that probiotics, specifically Lactobacillus casei found in yogurts, might lower alcohol consumption by promoting a healthier gut-brain connection. While L-glutamine has potential benefits, it can also cause side effects like bloating and dizziness, and may interact with certain medications or exacerbate existing liver or kidney issues.