What is Glycine?

Glycine is a non-essential amino acid that plays a crucial role in protein synthesis and various metabolic functions in the body. It is the simplest amino acid and serves as a building block for proteins, collagen, and other important biomolecules.

What are the Benefits of Glycine?

Collagen Production: Glycine is essential for collagen synthesis, promoting skin elasticity, joint health, and wound healing.

Neurotransmitter Function: It acts as a neurotransmitter in the central nervous system, contributing to cognitive function and sleep regulation.

Muscle Health: Glycine supports muscle growth, repair, and maintenance.

Anti-inflammatory: It has anti-inflammatory properties that may help reduce inflammation and support overall immune function.

Digestive Health: Glycine supports digestive health by maintaining the integrity of the gut lining and aiding in nutrient absorption.

What Research is on Glycine?

Research on Glycine includes studies on its physiological roles and potential health benefits:

  1. Sleep Quality: Clinical trials suggest that glycine supplementation can improve sleep quality and reduce symptoms of insomnia.
  2. Muscle Recovery: Studies indicate that glycine may help reduce muscle soreness and improve recovery time after exercise.
  3. Neurological Disorders: Research is exploring glycine's role in neurological conditions such as schizophrenia and stroke recovery.
  4. Metabolic Health: Glycine may help regulate blood sugar levels and improve insulin sensitivity, supporting metabolic health.

What is the Mechanism of Action for Glycine?

Neurotransmitter Regulation: Glycine acts as an inhibitory neurotransmitter in the brain and spinal cord, promoting relaxation and sleep.

Collagen Synthesis: It provides the necessary building blocks for collagen production, essential for skin, joints, and connective tissues.

Anti-inflammatory Effects: Glycine inhibits inflammatory pathways and mediators, reducing inflammation and supporting immune function.

Detoxification: Glycine is involved in the synthesis of glutathione, a potent antioxidant and detoxifier in the body.

What is the Typical Dosage of Glycine?

Typical dosages of Glycine in dietary supplements range from 1 gram to 5 grams per day, depending on the intended use and individual needs.

What Foods are Rich in Glycine?

Glycine is found in protein-rich foods, including:

  1. Meat: Pork, chicken, and beef.
  2. Fish: Salmon, tuna, and cod.
  3. Dairy Products: Milk, yogurt, and cheese.
  4. Legumes: Beans, lentils, and chickpeas.
  5. Bone Broth: Contains collagen-derived glycine.

Aguayo-Cerón KA, Sánchez-Muñoz F, Gutierrez-Rojas RA, Acevedo-Villavicencio LN, Flores-Zarate AV, Huang F, Giacoman-Martinez A, Villafaña S, Romero-Nava R. Glycine: The Smallest Anti-Inflammatory Micronutrient. Int J Mol Sci. 2023 Jul 8;24(14):11236. doi: 10.3390/ijms241411236. PMID: 37510995; PMCID: PMC10379184.