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Why is Glycine Good For You?

Why is Glycine Good For You?

by Pooja Ramakrishnan in News

Introduction

Glycine is the smallest amino acid there is, which means it can be used to synthesise protein, break down fats, DNA and RNA synthesis and even to produce a few enzymes. It is also an important inhibitory neurotransmitter synthesised by the brain to help you sleep or cease activity. Amino acids are of two types- essential and non-essential- meaning we can get the former from our diet alone, while the latter can be made in our body itself.  This tiny molecule also has great anti-inflammatory properties - which means it can get rid of chronic inflammation in the body, if taken in the right amounts. The receptors for glycine are found in diverse organs- like the brain, heart, muscles, liver, skin and may also help with Type 2 diabetes. Let us learn more about the benefits of glycine, when taken daily.

How Does Glycine Help With Anxiety?

Glycine is great for the brain in general, so let’s not focus on anxiety alone. Studies have shown that glycine can help improve cognitive function in older folk, help improve sleep quality as it would help your muscles relax- naturally telling your brain to shut down and get some much needed rest. People with anxiety and depression have lower levels of glycine than usual, which may contribute to their symptoms. So, supplementing with glycine everyday is thought to be helpful.

Glycine Benefits For Gut Health

Glycine has pronounced effects on the gut- from the stomach lining, the intestinal cells that help with nutrient absorption, to the colon- by helping systematically reduce stomach acidity, acting on inflammation in the gut which can cause conditions like IBS or even help regulate blood glucose levels. It does this mainly in the form of glutathione- which is a major player in getting rid of free radicals that cause oxidative damage. We all know gastric ulcers or IBS are associated with high levels of inflammation due to chronic stress. Glutathione can also protect the stomach lining and prevent ulcers from forming. 

Is Glycine Good For Heart Health?

Glycine somehow helps your blood vessels and the heart utilise a gas called Nitric oxide better- which means the muscles in the blood vessels will relax and your blood pressure will lower too, placing less stress on your heart in the long term. People with higher glycine levels also had a better lipid profile when compared to others who did not supplement regularly, or eat enough protein. So, it can help prevent atherosclerosis, if you focus on a good diet and get enough exercise everyday. 

Glycine Benefits For Skin

Glycine is the main amino acid found in collagen- which is a structural protein found in skin, blood, bones, cartilage, muscles etc. Most of us skincare buffs rush to get products or treatments that promise us everlasting youth, great looking, bouncy skin. The elastic property of skin can be attributed to collagen. But, collagen doesn’t stay on forever and keeps breaking down. So, when you replenish glycine reserves, you are ensuring that collagen is also produced- which just means better skin all around! 

Does Glycine Help With Muscle Growth?

Muscle function is dependent on a number of factors - one of which is the growth and maintenance, along with recovery that has to happen after any intense activity. Since glycine can be used to make protein, it can help your body form muscles better too. Glycine can be used by muscles to make creatine - which is like high energy fuel for your muscles. It also has anti-inflammatory and anti-oxidative properties, which means your muscles can recover better from stress. Glycine can also ask your pituitary gland to make more of human growth hormone (HGH)- which naturally means more muscle mass.  

Conclusion

Glycine is a molecule that wears many hats and performs all those activities with great élan! It can help your cardiovascular system work better, your brain slow down and kick start sleep inducing activity in the body, while also helping your liver heal better, regulate blood glucose levels and help your muscles recover after a particularly punishing workout. You get about 2-3 mg of glycine everyday from a normal diet, but if you do decide to supplement, do so with doctor’s orders and you will NOT be disappointed with the results you see! 


FAQs-

1. How does glycine improve sleep quality?

Since it is an inhibitory neurotransmitter - which means it helps prepare the body to slow down and begin to rest. It primarily does this by lowering the core body temperature and helping muscles relax- 2 processes that occur when you are asleep, and when you get a headstart, you sleep better. You also spend more time in the deep sleep stage, which is why you will wake up feeling well rested. 

2. Can glycine help with muscle growth and recovery?

Yes, glycine is good for the muscles as it can come in the form of protein. It can also form creatine and help provide an explosive start for your exercise routine, while also helping you retain energy and form through the routine. Finally, it also aids in muscle recovery. 

3. How does glycine benefit skin, hair, and nails?

Glycine is the most commonly found amino acid in collagen- which is present in almost all kinds of tissue in the body- from blood to bone to skin and muscle. Collagen gets broken down regularly, for proper tissue upkeep and if you replenish with enough glycine, then you won’t have to deal with loss of structural integrity and elasticity in any of these tissues.

4. Can glycine help reduce inflammation in the body?

Yes, it primarily does this by reducing the amounts of free fatty acids from being released. It also interacts with pro-inflammatory cell types like macrophages and  neutrophils and reduces active inflammation. It also helps reduce TNF-α- which is an important cytokine that upregulates inflammation in the body. 

5. What are the best dietary sources and supplements for glycine?

Foods rich in protein contain glycine too. This means you can eat dairy, meat, beans, greens, lentils and sprouts to get your daily glycine requirements sorted.

 

Tags: Longevity
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