Glycine Nutrition Advice

Muscle Growth and Glycine

• Glycine helps to stop the breakdown of proteins that form and repairs muscle
• Glycine maintains muscle mass into old age and prevents loss of cartilage in joints
• Glycine is used during the biosynthesis of creatine, which provides muscles instant fuel. Creatine synthesis requires three amino acids: glycine, methionine and arginine, plus three essential enzymes

Bones, Joints, Skin and Glycine

Collagen is a type of protein found mainly in bones, tendons, ligaments, skin and other connective tissue. Collagen consists of amino acids wound together to form a triple-helix. One-third of collagen is composed of glycine, and it promotes joint, tendon and ligament health.

As you get older, it’s important to consume enough amino acid building blocks in order to repair damaged tissues within joints. Our skin is made from collagen (your skin will regenerate itself approximately every 21 days, that's almost 4 kilograms of skin cells every year!).

Glycine and Covid-19

Glycine reduces tissue damage and cytokine storms in COVID-19 patients (study | study). Glycine has demonstrated both cellular-protective and anti-inflammatory properties in patients. Dietary intake of glycine significantly reduced liver and lung tissue damage. Results have been very promising, especially in obese cases, a very relevant finding since obesity has been linked with increased COVID-19 hospitalizations. In human cystic fibrosis patients, oral glycine (at 0.5g/kg daily) reduced inflammatory cytokines, tumor necrosis factor, and improved clinical status.

Glycine cannot prevent a Covid-19 infection,  but glycine is a fantastic supplement that will improve your general health and help mitigate the damaging effects that a Covid-19 infection can cause.

Glycine, the Brain and Sleep

• Glycine acts as brain neurotransmitter in a similar way to GABA. It is in fact released with GABA to calm parts of the central nervous system. Glycine supplements improve sleep quality, lessen daytime sleepiness, and improve the performance of memory recognition tasks. A recent study showed glycine triggered a drop in body temperature and at the same time helped people fall asleep more quickly and spend more time in REM sleep and help you move more quickly into a deep, slow-wave sleep.
• Glycine modulates excitatory neurotransmissions as well, helping with sleep, memory, mental performance, stress, anxiety and even mental illness.
• Glycine can also regulate nerve impulses throughout the body by balancing electrolyte levels, such as calcium, chloride and potassium.
• Glycine may reduce hyperactivity in the brain and play a role in the treatment or prevention of mental disorders, such as learning disabilities, schizophrenia, bipolar disorder, depression and epilepsy.
• Glycine is often used in the treatment of schizophrenia, typically alongside other medications, to help reduce symptoms. Glycine is also given to patients who’ve suffered a stroke, as a treatment to help limit damage to the brain within the first six hours of the stroke.
• Glycine is required by the body for the maintenance of the central nervous system and studies have shown that glycine can be beneficial in cases of multiple sclerosis, and its inhibitory action can help to prevent epileptic seizures
• Glycine has also been used in treating manic psychological states and has a calming effect on the brain (Study).

Glycine and Blood Sugar Stabilisation - Diabetes

Glycine helps with blood sugar problems. Research shows that 3-5 grams of glycine supplement taken before each meal leads to a significant increase in blood sugar stabilisation. This amount of glycine would be difficult to get consuming either bone broth or collagen.

Glycine and B Vitamin Status

Glycine buffers excess methyl groups in the body. Methylation is a biochemical process that impacts on B vitamin status, and without adequate B vitamins, the body generates less glycine. Low vitamin B6 can lead to a multitude of health issues.

Glycine, Cellular Health and Ageing

Cells depleted of glutathione are susceptible to damage. Low levels of glutathione trigger a cascade that ultimately leads to cell damage and cell death, which accelerates ageing. Glycine is a critical amino acid during fetal growth and is necessary for both the synthesis and methylation of DNA during fetal growth. Throughout our lifetimes, glycine continues to play an important role in cellular health.

Glycine and Cancer

Glycine has anti-cancer properties. Research shows that glycine inhibits cancer cell proliferation in liver and skin cancer patients. Kupffer cells in the liver help protect against certain pathogens and toxins, however they produce oxidants which damage liver cells and cause cancer. Glycine is reported to block oxygen production by Kuppfer cells. Glycine also blocks blood vessel formation in skin cancer tumours, reducing their size.

However, research shows that glycine has a different effect on other forms of cancers, so reducing glycine intake could be an effective treatment for some cancer patients.

Glycine and Gut Health

Digestive disorders and autoimmune conditions have reached epidemic proportions, so it’s worth ensuring you are getting enough glycine to help promote gut health.

Glycine is involved in digestion, specifically in the breakdown of fatty acids in foods. It also helps maintain healthy levels of acidity in the digestive tract. Glycine helps form the gut lining and helps rebuild tissue that lines the digestive tract, keeping food particles and bacteria inside the gut where they belong.

Collagen and gelatin help people with food allergies and sensitivities tolerate foods that would normally cause a bad reaction. They can soothe the lining of the GI tract in people with inflammatory bowel diseases and indigestion problems. There is a lot of positive research linking glycine's beneficial effects on leaky gut syndrome, IBS, Crohn’s, ulcers and acid reflux). Glycine even promotes microbiome balance and growth.

By restoring gut health you also support your immune system.

Glycine + NAC (GlyNAC) for longevity

In a 2022 study, the researchers found that supplementing Glycine and N-Acetylcysteine in older adults Improves glutathione deficiency, oxidative stress, mitochondrial dysfunction, inflammation, physical function, and aging markers. The key here is the improvement in glutathione because of the use of 2 out of the 3 building blocks. GlyNAC is an effective nutritional supplement that improves and reverses multiple age-associated abnormalities to promote health.