What Is Glycine ?

Glycine is an amino acid, a building block for protein. Glycine is the simplest amino acid with only a single hydrogen atom as its side chain. As an amino acid, glycine functions as a building block in the production of many proteins. Glycine is a non-essential amino acid, which means it can be synthesized within the human body and doesn’t need to be absorbed from food.

Glycine is used for treating schizophrenia, stroke, benign prostatic hyperplasia (BPH), and some rare inherited metabolic disorders. It is also used to protect kidneys from the harmful side effects of certain drugs used after organ transplantation as well as the liver from harmful effects of alcohol. Other uses include cancer prevention and memory enhancement.Some people apply glycine directly to the skin to treat leg ulcers and heal other wounds.

 

What Are The Benefits of Glycine

1. Powerful Antioxidant

Glycine is one of three amino acids that your body uses to make glutathione, a powerful antioxidant that helps protect your cells against oxidative damage caused by free radicals, which are thought to underlie many diseases .Without enough glycine, your body produces less glutathione, which could negatively affect how your body handles oxidative stress over time .In addition, because glutathione levels naturally decline with age, ensuring that you get enough glycine as you get older may benefit your health.

Glycine helps your body make glutathione, an important antioxidant that protects your body against cell damage.

2. Improve Sleep Quality

Many people struggle to get a good night’s rest, either because they have trouble falling or staying asleep.While there are several ways you can improve your sleep quality, such as not drinking caffeinated beverages late in the day or avoiding bright screens a few hours before bedtime, glycine may also help.This amino acid has a calming effect on your brain and could help you fall and stay asleep by lowering your core body temperature.Research in people with sleep issues has shown that taking 3 grams of glycine before bed decreases how long it takes to fall asleep, enhances sleep quality, lessens daytime sleepiness and improves cognition.For this reason, glycine may be a good alternative to prescription sleeping pills for improving sleep quality at night and tiredness during the day.

Glycine may promote sleep and enhance the quality of your sleep through its calming effects on the brain and its ability to lower core body temperature.

3. Protect Your Heart

Increasing evidence suggests that glycine offers protection against heart disease.It prevents the accumulation of a compound that, in high amounts, has been linked to atherosclerosis, the hardening and narrowing of the arteries.This amino acid may also improve your body’s ability to use nitric oxide, an important molecule that increases blood flow and lowers blood pressure .In an observational study in over 4,100 people with chest pains, higher levels of glycine were associated with a lower risk of heart disease and heart attacks at a 7.4-year follow-up .After accounting for cholesterol-lowering medications, the researchers also observed a more favorable blood cholesterol profile in people who had higher glycine levels .What’s more, glycine has been found to reduce several risk factors of heart disease in rats fed a high-sugar diet .Eating and drinking too much added sugar can raise blood pressure, increase levels of fat in your blood and promote dangerous fat gain around the belly — all of which can promote heart disease .While encouraging, clinical studies on the effects of glycine on heart disease risk in humans are needed before it can be recommended.

Glycine may lower heart disease risk factors by preventing the build-up of a molecule associated with heart disease and by increasing your body’s ability to use nitric oxide.

 

Is Glycine Safe?

Supplementing with glycine is safe in appropriate amounts.Studies have used up to 90 grams of glycine per day over several weeks without serious side effects .For comparison, the standard dose used in studies is about 3–5 grams per day.

Glycine powder is readily available and can easily be added to your favorite drinks and some foods. Collagen supplements are also an efficient way to boost your glycine intake. Both methods are a safe way to get more of this important nutrient.