The Health Benefits Of Glycine One Should Know About

Glycine is an amino acid that is important for the proper functioning of many different systems in the body. Some of the potential health benefits of glycine include improved sleep quality, reduced inflammation, improved cognitive function, and protection against certain chronic diseases.

Glycine is an amino acid that plays a crucial role in the proper functioning of many different systems in the body. While it is often overlooked in discussions of nutrition and health, glycine has a wide range of potential benefits for the body and mind. From improved sleep quality to reduced inflammation and protection against chronic diseases, there are many reasons why you might want to consider adding more glycine to your diet. In this blog, we’ll take a closer look at the benefits of glycine and explore how you can incorporate this important amino acid into your daily routine.

What is Glycine?

The health benefits of glycine have been investigated by numerous studies. Glycine is a conditionally essential amino acid. As such, our body is able to produce its own glycine using other amino acids like Serine.

Under certain health conditions, however, it is observed that the production of glycine in the body decreases. Such conditions include diabetes type 2, obesity, and fatty liver. In these cases, supplemental glycine is recommended.

Stress, chronic inflammation, and some extrinsic factors (smoking, alcohol, UV radiation, pollution) also influence the production of glycine. Therefore, a diet rich in glycine and serine foods is also essential.

Glycine Health Benefits

Glycine has some essential functions in the body. Consequently, an adequate intake is associated with various benefits. Below you will find out more about the major health benefits of glycine:

1. Glycine and Skin Health

Glycine is the main amino acid in the structural protein collagen.

Collagen represents around 25 to 30% of the protein in the body. It is present in the skin, bones, joints, ligaments, connective tissues, and organs. Collagen maintains the elasticity and firmness of the skin.

As with age, the synthesis of collagen slows down, dietary glycine is essential for the production of collagen.

As part of glutathione, glycine also has antioxidant properties and thus it also prevents cell damage and skin degeneration.

2. Prevention and Treatment of Arthritis with Glycine

As an immunoregulator and collagen builder, glycine supplements are effectively applied in the treatment of arthritis. Glycine has strong anti-inflammatory and antioxidant properties, thus preventing cell and tissue damage.

A number of studies already confirm the benefits of glycine for bone and joint health.

3. Treats gastritis and Gastrointestinal Disturbances

In experimental studies with mice, glycine demonstrates strong anti-ulcer properties. the mechanisms of Glycine here still require the support of additional studies.

Further researches conducted on human enterocyte cells demonstrate the ability of Glycine to maintain intracellular glutathione levels and thus prevent oxidation damage.

4. Supports the function of red blood cells and prevents anemia

Glycine is also a precursor of other metabolites like creatine haem/heme.

Heam is a building blog of the iron-based metalloproteins hemoglobin and myoglobin which have the ability to bind oxygen and transport it to the cells.

Low hemoglobin is a marker of iron deficiency anemia. Haemoglobin contains iron and its role in the red blood cells is to transport oxygen. Some signs of iron deficiency anemia include shortness of breath, tiredness, and fatigue.

Thus, glycine is a great addition to an iron supplement when trying to combat iron deficiency anemia.

5. Glycine and muscle build-up

Glycine is also a precursor of the metabolite Creatine. Creatine is stored in the muscles under the Form of creatine-phosphate and creatine where its major role is the production of energy ATP for the muscles.

Thus, creatine is used by athletes to improve muscle function during a workout. It also supports recovery and to boosts lean muscle mass.

6. Glycine and sleep quality

Some studies suggest that glycine may improve the quality of sleep.

It is known that Glycine acts as a neurotransmitter in the central nervous system.

Several studies already observed the effects of Glycine on fatigue and sleep but its mechanisms here still need to be investigated.

Glycine rich foods

Below you will find a list of glycine-rich foods. The selection includes high glycine foods of both animal and plant origin.

Glycine content in grams per 100g. :

Gelatin: 19g

Pork Skins Plain: 12g

Chicken Skin (Drumsticks And Thighs) Roasted: 2,6g

Beef Top Loin Filet Boneless, Cooked: 1,5g

Lamb Shoulder, (Cooked): 1,7g

Roasted Turkey: 1,4g

Roasted Chicken Breast: 1,5g

Pork Bacon Cooked Broiled Pan-Fried: 2,6g

Seeds Sesame Flour: 2,1g

Octopus (Cooked): 1,9g

Roasted Squash And Pumpkin Seeds: 1,8g

Amaranth Uncooked: 1,6g

Hemp Seeds: 1,6g

Canned Pink Salmon: 1,5g

Peanut Butter: 1,4g

Almonds: 1,4g

Roasted Peanuts: 1,4g

Tuna Canned In Oil Without Salt: 1,4g

Cooked Shrimp: 1,3g

Sesame Butter (Tahini): 1,2g

Pistachio Nuts: 1,1g

Mungo Beans Raw: 1,0g

Buckwheat (Uncooked): 1,0g

Red Lentils Raw: 1,0g

Chickpeas (Garbanzo Beans), Raw: 0,9g

Uncooked Oats: 0,9g

Tofu Fried: 0,8g

Quinoa Uncooked: 0,7g

Egg Yolks (Raw): 0,5g

Gouda Cheese: 0,5g

Glycine supplementation and dosage

How much glycine one should take should be consulted with a medical body.

Different health conditions require different glycine dosages for specific periods of time. Overdosing with Glycine may lead to neurotoxicity.

When following the recommended instruction of the product you are taking, glycine is mostly safe with minimal side effects.

Glycine RDA

There is no specific reference for the required intake of glycine. Dietary intake of Glycine per day derived from food and supplements up to 10 g is thought to be safe and is recommended by experts.

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