Glycine

What is Glycine?

Glycine is an amino acid and acts as a fundamental building block for the proteins within the human body. The body can naturally produce glycine, however dietary intake and supplementation can be beneficial, particularly during periods of increased physiological demand such as ageing, illness, intense physical activity, or tissue repair. Dietary sources of glycine include foods rich in protein such as meats such as pork and chicken, fish and bone broth, as well as seeds, soy, lentils and beans.

Health Benefits:

Key Glutathione Precursor

Research shows that glycine is a key rate-limiting precursor for glutathione synthesis, and studies have evidenced that supplementing glycine can increase tissue glutathione levels. Glutathione is implicated in various cellular processes and can support long-term health as it acts as a powerful antioxidant, contributes to detoxification and helps regulate cell function.

Improve Sleep Quality

Glycine can promote sleep quality and increase feelings of relaxation due to its role as an inhibitory neurotransmitter within the central nervous system. This is supported by evidence that taking glycine prior to going to bed improved both subjective and objective measures of human sleep quality. Moreover, one study found that treatment with glycine promoted the sleep of rats by modulating temperature regulation and circadian rhythms through activating receptors within the suprachiasmatic nucleus, which is known for regulating the sleep-wake cycle.

Supports Metabolic Health

Glycine may also provide a number of benefits for metabolic health. One study showed that providing sucrose-fed rats a glycine supplemented diet improved insulin sensitivity and insulin cell signalling in the liver. Through supporting insulin function glycine can promote healthy blood sugar regulation which is key to supporting energy levels, improving mood and reducing risk of chronic diseases including diabetes.

Typical Use:

Glycine can be obtained through a healthy and varied diet, however it is also commonly used in powdered or capsule form supplements. Within supplements it can be found as a standalone ingredient or as part of collagen and amino acid formulations. Supplements containing glycine are often aimed at supporting skin and joint health, promoting sleep and aiding metabolic health.