Glycine (l-Glycine) is a non-essential amino acid which is made in the body from serine and theonine and is needed for protein synthesis and glucose metabolism. It is also found in meat, fish and dairy products. Glycine is present in considerable amounts in prostate fluid and plays a part in prostate health. It is required for the formation of creatine, which is needed for muscle function.
Common food sources of glycine are pork, chicken, lamb, turkey, soybeans, crab, beef and crayfish.
What it does
- Calming Agent: Glycine has an inhibitory effect on various neurotransmitters in the brain and may be beneficial as a calming agent.
- Anti-Convulsive and Anti-Spasmodic: A deficiency of glycine results in over-excitability of nerve cells leading to poor motor control and seizures. This can result in jerky, exaggerated movements and sometimes even spasticity.
- Connective Tissue Support: Collagen is an important structural protein in the body made up of chains of amino acids, with glycine, proline and hydroxyproline being the most common. Glycine may be of value in promoting the health and integrity of connective tissue and improving wound healing.
- Liver Support: Glycine is required for the detoxification of a variety of toxins in the liver.
- Antacid: Glycine has been shown to buffer excessive stomach acidity.
Potential Uses
| Anxiety and nervous tension | Insomnia | Epilepsy |
| Panic attacks | Wound healing | Spasticity |
| Depression | Ulcers |
Glycine functions
Glycine is a non-essential amino acid, meaning that the body can produce it on its own. However, it is also found in many foods, such as meat, poultry, fish, eggs, and dairy products. Glycine is also available as a supplement.
Glycine plays a role in many important bodily functions, including:
- Sleep: Glycine is a precursor to melatonin, a hormone that helps to regulate the sleep-wake cycle. Glycine supplements have been shown to improve sleep quality and duration.
- Mood: Glycine has been shown to reduce anxiety and improve mood. It is also thought to play a role in the treatment of schizophrenia.
- Cognitive function: Glycine has been shown to improve cognitive function, including memory, attention, and focus. It is also thought to protect against brain damage.
- Muscle growth and repair: Glycine is a precursor to creatine, a compound that helps to increase muscle mass and strength. Glycine supplements have been shown to improve muscle growth and recovery in athletes.
- Detoxification: Glycine helps to detoxify the body by removing harmful substances, such as ammonia.
- Anti-inflammatory properties: Glycine has anti-inflammatory properties and may help to reduce inflammation throughout the body.
Glycine benefits
Glycine has been shown to have a number of benefits, including:
- Improved sleep quality and duration
- Reduced anxiety and improved mood
- Improved cognitive function
- Improved muscle growth and recovery
- Detoxification
- Reduced inflammation
Glycine supplements and how to take
Glycine supplements are generally safe for most people to take. However, it is important to talk to your doctor before taking any supplements, especially if you have any underlying health conditions or are taking any medications.
Glycine supplements are typically available in capsule or powder form. The recommended dosage of glycine is 3-5 grams per day. However, some people may benefit from taking higher doses, such as 10 grams per day.
Glycine supplements can be taken at any time of day. However, some people find that taking it before bed helps to improve sleep quality.
Cautions
Do not use in pregnancy or when breastfeeding.
Do not take glycine if you have any liver or kidney condition.
Glycine may interact with anti-psychotic medication and should not be taken if you are take these drugs.
