Glycine is an amino acid, one of the building blocks of protein. The body can produce glycine naturally from other amino acids and it can also be consumed through the diet by eating protein-rich foods such as meat, fish, beans, peas, lentils or dairy, or by taking supplements.
So, what are the benefits of glycine?
1. Antioxidant Production
Glycine is important because it is one of three amino acids that the body uses to make glutathione – a powerful antioxidant. Antioxidants help to protect our cells from damage by neutralising free radicals to reduce oxidative stress. Glutathione levels decrease the older we get. Its roles include supporting the immune system, so ensuring you get enough glycine into your diet can prove beneficial to health as we age.
2. Supporting Joint Health
There is a high level of glycine in collagen – the structural protein that helps tissues to maintain mechanical characteristics, structure and shape such as the muscles, skin, cartilage, blood vessels, bones and ligaments. Getting enough glycine in your diet is important to support collagen synthesis. Research has suggested it could help to fight and prevent against Osteoarthritis [1].
3. Aiding Sleep Quality
Glycine has a calming effect on the brain and there is suggestion that it can lower your core body temperature, helping you fall to sleep and stay asleep. Studies in human volunteers with sleep issues taking 3g of glycine before bed have been positive, showing improvements the next morning in levels of fatigue, along with improved feelings of ‘liveliness and peppiness’ and ‘clear-headedness’ [2].
4. Creatine Production
Glycine is one of 3 amino acids that the body uses to make creatine, a compound popular with athletes. Creatine is needed to provide the muscles with energy needed for short bursts of power and speed for activities such as sprinting and weightlifting. Creatine also provides energy for the brain, helping with cognitive tasks such as short-term memory and reasoning.
5. Stimulate Production of Serotonin
Animal studies have demonstrated that glycine increases serotonin levels [3]. Serotonin is a ‘feel good’ hormone that helps to elevate your mood, enhance memory and thinking and improve sleep. These findings have led some people to describe glycine supplements as ‘natural anti-depressants’.
6. Support Heart Health
In an observational study of over 4100 people experiencing chest pains, higher levels of glycine were associated with a lower risk of heart disease and heart attacks at a 7.4 year follow-up [4]. An animal study showed that glycine reduced several risk factors of heart disease in subjects that were being fed a high sugar diet [5].
7. Liver Protection
Research has suggested that glycine may help to protect the liver from alcohol induced damage. Animal studies have shown that it activates first-pass metabolism in the stomach to reduce the level of ethanol reaching the liver [6].
Additional animal studies showed that glycine may improve the recovery process from moderate alcohol-induced liver damage. One study of rats with alcohol-induced liver damage showed a 30% faster return to baseline liver cell health in those fed a diet containing glycine over 2 weeks, compared to a control group [7].
Whilst promising, human studies are still needed.
8. Diabetes prevention
Insulin is needed by the body to decrease blood sugar levels, signalling the uptake into cells for energy or storage. Glycine has been shown to increase the inulin response. It stimulates a gut hormone that increases the ability to remove glucose from the bloodstream [8]. Higher levels of glycine have been found to be associated with a reduced risk of type 2 diabetes [9].
Supplements are a practical way to increase your intake of glycine. At Hellenia we stock Glycine in a powder form. Powder forms dissolve easily in water and its sweet taste makes it versatile and easy to incorporate into your diet. You can try adding to coffee/tea, soups, porridge, protein shakes or yogurt. Standard daily doses are normally 3- 5 grams. For more product information or to order a quality powder form of glycine click here.
References:
https://pubmed.ncbi.nlm.nih.gov/28337245/
Glycine is an amino acid, one of the building blocks of protein. The body can produce glycine naturally from other amino acids and it can also be consumed through the diet by eating protein-rich foods such as meat, fish, beans, peas, lentils or dairy, or by taking supplements. So, what are the benefits...
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