What is Glycine and What are Its Uses?

The amino acids form the basis of proteins. The body requires 20 amino acids. They work in tandem and are crucial for cell building and synthesising hormones and neurotransmitters. While the body can produce only 11, the remaining nine are sourced through food. These are called non-essential and essential amino acids, respectively. Glycine is a non-essential amino acid which the body produces naturally. It is revered as the building block for making proteins in the body. It is also involved in transmitting chemical signals in the brain. As Glycine production reduces with age, it must be sourced through a high-protein diet or dietary supplements. Read through to find out what is Glycine and understand its crucial role in the body’s functioning

Why is Glycine Important?

The glycine benefits are far too many. It is responsible for creating proteins used by the body to grow and maintain body tissues. It also helps in the synthesis of hormones and enzymes. But besides these primary functions common to all amino acids, listed below are benefits specific to Glycine use. These are:

1. Critical for Production of Glutathione

Glutathione is an antioxidant that protects the cells from oxidative damage caused by free radicals. Glycine helps the body produce adequate Glutathione. The levels of Glutathione begin to drop with age. Intake of Glycine, either through diet or supplements, becomes extremely important.  

2. Important for Good Sleep

Glycine lowers the core body temperature. This has a calming effect on the brain and thus enables us to get a good night’s sleep. Research suggests that glycine has a vital role in improving sleep quality as it decreases the time spent falling asleep and reduces sleep disruptions. Enhanced sleep quality directly reduces daytime sleepiness. 

3. Useful in Producing Creatine

Creatine is an organic compound found naturally in the body. It is stored in the body’s skeletal muscles and used during physical workouts. Optimum levels of Creatine ensure a continuous supply of energy to the muscles. Glycine helps the body produce adequate Creatine to feed the muscles with the power to perform quick and short bursts of strenuous activity. Creatine, as a health supplement, helps increase muscle mass and strength. It also has a beneficial impact on brain and bone health.

4. Key Constituent of Collagen

Collagen is the most abundantly found protein in the body. It is a structural protein found in all the connective tissues, ligaments, tendons, and skin. Glycine is the primary amino acid found in collagen. Being the smallest in size of all amino acids, it binds the chain together in a tight configuration. This allows our skin to withstand stress. 

Including Glycine in your diet will ensure that the body produces enough collagen to support all the functions of skin, joints, and bones.

5. May Protect Against Type 2 Diabetes

As Glycine is produced naturally within the body, type 2 diabetes hinders its production. Low levels of Glycine are known to trigger impaired insulin secretion and action, leading to Type 2 diabetes. 

Glycine supplements for people with type 2 diabetes help increase insulin response, helping better manage the condition. Also, people with higher Glycine levels are at lower risk of developing type 2 diabetes.

6. Helps Protect Liver from Alcohol-Induced Damage

Alcohol abuse is linked to an increased incidence of liver failure. Fatty liver, alcoholic hepatitis, and alcoholic cirrhosis are the leading liver disorders linked to alcohol abuse. Research suggests that Glycine can play an essential role in cutting down the harmful effects of alcohol on the liver.  

Glycine works by helping prevent inflammation. In rat studies, optimum levels of the amino acids also helped reverse the liver damage caused by excessive alcohol use. Interestingly, a Glycine-rich diet and abstaining from alcohol also helped expedite the recovery process in rodents suffering from moderate alcohol-induced liver damage.

7. Promotes Heart Health 

Glycine is known to promote heart health. The amino acid helps prevent the accumulation of cholesterol in the arteries, a condition known as atherosclerosis linked to the hardening and narrowing of the arteries. 

Glycine increases the body’s ability to use nitric oxide, a molecule vital for increasing blood flow and lowering blood pressure. Research indicates that people with higher glycine levels are at a lower risk of heart disease and heart attacks.

8. Reduces Risk of Muscle Loss

Ageing, malnutrition, and trauma put the body at an increased risk of muscle loss. This leads to a harmful reduction in muscle mass and strength. The erosion of muscles in both volume and ability is linked to several debilitating health conditions. And what is Glycine supposed to do here? Amino acids have a pivotal role in preventing muscle wasting and loss. 

Studies on mice with muscle wasting conditions show that Glycine can help stimulate muscle growth. High amounts of glycine also protect muscles from wasting. 

9. Potent Anti-Ageing Supplement

As mentioned earlier, Glycine is essential for the production of Glutathione, an antioxidant. It reverses the signs of ageing by restoring the damage caused to older cells. Furthermore, Glycine is the crucial constituent of collagen, the main protein present in the skin. High glycine intake thus improves skin quality and health and reduces the formation of fine lines and wrinkles.

10. Helps Improve Digestion

Glycine is responsible for building the tissue lining in the digestive tract. This prevents the leaking of food particles outside the gut, a condition responsible for inflammation of the intestines. Glycine also promotes the production of collagen, which makes up the gut lining. This protects the gastrointestinal tract from digestive disorders like leaky gut syndrome, inflammatory bowel diseases, etc.

Common Glycine Uses

Glycine has several uses. The amino acid supplement forms a part of numerous treatment therapies. These include:

1. Muscle repair supplements
2. Mood and memory boosters
3. Medication to treat upset stomach
4. Sleep-inducing medication
5. Drugs to treat schizophrenia
6. Drugs to treat ischemic stroke
7. Drugs for cardiovascular ailments
8. Active medicines for enlarged prostate
9. To treat leg ulcers
10. To reduce liver damage
11. Skin care products

Foods that Contain Glycine 

As per scientific estimates, the body typically receives 2 gm of glycine daily from food sources. However, the standard dose can go up to 6 gm daily. Sourcing the additional requirements through food and supplements is easy. Top foods containing glycine are:

Animal-Based Protein Sources:

1. Red meat
2. Turkey 
3. Chicken 
4. Pork 
5. Canned salmon 

Plant-Based Protein Sources:

1. Sesame 
2. Pumpkin seeds
3. Pistachio
4. Almonds
5. Soy and products like tofu and tempeh
6. Lupins
7. Spinach
8. Beans
9. Quinoa
10. Peanuts

Recommended Dose of Glycine Supplement

Glycine can be consumed orally or used through topical application. Oral supplements are available in capsule or powdered formulations. The most commonly administered oral dose is 3 gm for up to 24 weeks. Glycine supplements and powders must be stored in a cool and dry place. Expired supplements must be discarded immediately. 

Glycine is the safest when consumed in the form of food.

Glycine Side Effects

As Glycine is a natural amino acid, it is well-tolerated by most. Consuming up to the standard dose of 6 gm per day has been linked to no side effects. However, the daily required dosage of Glycine is much higher when used as a therapeutic medicine. In such cases, it must be used under medical supervision. 

Commonly reported side effects include:

1. Upset stomach
2. Restlessness
3. Nausea
4. Vomiting
5. Diarrhoea

Risks and Precautions Associated with Glycine Supplements

Glycine supplements are not recommended for children, pregnant women, and breastfeeding mothers. Also, people with kidney or liver disease must avoid using Glycine supplements.

Glycine supplements also have a drug-interaction history. They can interact with certain medications, clozapine, taken for mental disorders.

Glycine Toxicity

Glycine toxicity is rare. However, it can prove fatal. Signs of Glycine toxicity include:

1. Visual disturbances
2. Drowsiness and weakness
3. Slow respiration
4. Sleep apnoea
5. Seizures
6. Cyanosis or bluish discolouration of the skin, lips, and mouth due to temporary cessation of breathing
7. Vomiting
8. Skin flushing
9. Prickling skin sensations

Conclusion 

Glycine, a non-essential amino acid, plays a crucial role in vital body processes. It is one of the 11 non-essential amino acids that the body produces naturally. However, as its production reduces with age, it must be sourced through a high-protein diet and supplements.

What is Glycine meant to do for the body? The list of glycine uses in the body is long. It is vital for building collagen, transmitting nerve impulses, and clearing free radicals from the body. Glycine benefits are primarily seen in muscle repair and regeneration. 

Research suggests that glycine enhances many body functions, helping prevent or treat medical conditions like diabetes, insomnia, enlarged prostate, schizophrenia, etc.

Although glycine supplements are considered safe, overdose can lead to side effects. In severe cases, it can lead to toxicity. It is therefore recommended to take Glycine supplements under medical supervision.