Here is an amino acid that has gained a lot more attention amongst health gurus over recent times.
Let's see what all the hype is about!!
Glycine, a simple amino acid, plays a crucial role in various physiological processes within the body, yet its health benefits are often overlooked. (Amino acids are single molecules - the simplest building block- of proteins) From supporting sleep and cognitive function to promoting joint health and beyond, glycine offers a wide array of advantages for overall well-being. In this blog post, we'll explore the remarkable health benefits of glycine and how incorporating it into your diet or supplementation routine can optimize your health.
What is Glycine?
Glycine is the smallest and simplest amino acid, with a unique structure that makes it versatile in its functions within the body. While glycine can be synthesized by the body, it's also obtained through dietary sources and supplements.
Health Benefits of Glycine:
Supports Sleep Quality:
Glycine has been shown to improve sleep quality by exerting calming effects on the brain and promoting relaxation. Studies suggest that glycine supplementation may help individuals fall asleep faster, improve sleep efficiency, and reduce daytime sleepiness.
By a unique mechanism, glycine has been shown to help lower body temperature; which is a critical factor in improving sleep quality. It can even help with daytime grogginess and an overall improvement in cognition.
I personally take about 3g of glycine 30-60min before bed! Great when paired with Magnesium glycinate and a full spectrum of minerals. Enhances Cognitive Function:
Glycine plays a role in neurotransmitter function, particularly in the brain, where it acts as an inhibitory neurotransmitter. Research indicates that glycine may enhance cognitive function, improve memory, and support overall brain health.
Promotes Muscle Growth and Repair:
As a building block of proteins, glycine is essential for muscle growth, repair, and maintenance. Glycine supplementation may support muscle recovery after exercise, reduce muscle soreness, and enhance overall athletic performance.
Component of Creatine
Glycine is 1 of 3 essential amino acids needed in the synthesis of creatine.
Creatine is utilized in short, quick, powerful movements. When combined with resistance training, creatine has been shown to have significant impacts on muscle strength, size and power.
Supports Joint Health:
Glycine is a component of collagen, the primary protein found in connective tissues such as cartilage, ligaments, and tendons. Supplementing with glycine may help support joint health, reduce inflammation, and alleviate symptoms of conditions like osteoarthritis.
Boosts Gut Health:
Glycine plays a role in maintaining the integrity of the intestinal lining and supporting gut health. Studies suggest that glycine may help alleviate symptoms of gastrointestinal disorders like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
Protects Heart Health:
Glycine has been shown to have cardioprotective effects, including reducing blood pressure, improving lipid profiles, and protecting against heart disease. Glycine supplementation may help support overall cardiovascular health and reduce the risk of heart-related complications.
Protects Liver Health
Has been shown in multiple studies to have a protective impact on the liver, and has even been shown to help reverse liver damage.
"Serum aspartate aminotransferase and alanine aminotransferase recovered about 30% more rapidly in rats fed glycine. Further, the hepatic pathology score was also significantly lower in the glycine group than in controls (0.5 vs. 2.6). After 1 wk, steatosis was reduced significantly more in the glycine group (5. 6%) than in controls (8.9%). Glycine also diminished numbers of infiltrating leukocytes and necrotic cells significantly more than in controls"
Anti-Inflammatory Properties:
Glycine exhibits anti-inflammatory properties and may help modulate the body's immune response to inflammation. By modulating inflammation, glycine may contribute to the prevention and management of various inflammatory conditions. And if you've been around the health realm for any time... you know how big of a deal inflammation is!
How to Incorporate Glycine into Your Diet:
Dietary Sources:
Glycine is found naturally in protein-rich foods, including meat, poultry, fish, dairy products. Bone broth, in particular, is a rich source of glycine due to its collagen content.
Supplements:
Glycine supplements are available in various forms, including capsules, powders, and liquids. These supplements can be easily added to your daily routine to ensure adequate intake of glycine.
Conclusion:
Glycine may be small in size, but its impact on health is significant. From improving sleep quality and cognitive function to supporting muscle growth, joint health, and beyond, glycine offers a multitude of benefits for overall well-being. Whether obtained through dietary sources or supplementation, incorporating glycine into your routine can optimize your health and help you thrive. Embrace the power of glycine and unlock its potential to enhance your quality of life.
References and Resources:
New therapeutic strategy for amino acid medicine: glycine improves the quality of sleep
Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes
Supports Sleep Quality:
Bannai M, Kawai N. New therapeutic strategy for amino acid medicine: glycine improves the quality of sleep. J Pharmacol Sci. 2012;118(2):145-8. PubMed
Inagawa K, Hiraoka T, Kohda T, et al. Subjective effects of glycine ingestion before bedtime on sleep quality. Sleep and Biological Rhythms. 2006;4(1):75-77. Wiley Online Library
Enhances Cognitive Function:
Hervé C, Beyne P, Jamault H, Delacoux E. Determination of tryptophan and its kynurenine pathway metabolites in human serum by high-performance liquid chromatography with simultaneous ultraviolet and fluorimetric detection. J Chromatogr. 1996;675(1-2):157-67. PubMed
Inagawa K, Hiraoka T, Kohda T, et al. Subjective effects of glycine ingestion before bedtime on sleep quality. Sleep and Biological Rhythms. 2006;4(1):75-77. Wiley Online Library
Promotes Muscle Growth and Repair:
Rahimi MH, Shab-Bidar S, Mollahosseini M, Djafarian K. Branched-chain amino acid supplementation and exercise-induced muscle damage in exercise recovery: A meta-analysis of randomized clinical trials. Nutrition. 2017;42:30-36. PubMed
Kephart WC, Wachs TD, Mac Thompson R, et al. Ten weeks of branched-chain amino acid supplementation improves select performance and immunological variables in trained cyclists. Amino Acids. 2016;48(3):779-789. PubMed
Supports Joint Health:
Clark KL, Sebastianelli W, Flechsenhar KR, et al. 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Curr Med Res Opin. 2008;24(5):1485-1496. PubMed
Zdzieblik D, Oesser S, Baumstark MW, Gollhofer A, König D. Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. Br J Nutr. 2015;114(8):1237-1245. PubMed
Boosts Gut Health:
Protects Heart Health:
Anti-Inflammatory Properties:
Zhang J, Wang L, Xie D, et al. The inhibitory effect of glycine on poly I:C-induced immune response in primary cultured astrocytes. Brain Res. 2012;1480:1-7. PubMed
Pérez-Bosque A, Pelegr
Glycine accelerates recovery from alcohol-induced liver injury