What Good Is Glycine?

Lately, I’ve been enjoying writing about nutrients abundant in our foods and/or easy and affordable to supplement with.

I’ve been focused on b vitamins for the past few weeks but wanted to hit on glycine for a moment because this amino acid (not an essential amino acid like I’ve written about before) plays a significant role in helping to keep you healthy, and if you decide to supplement with it can move the needle in your goal to feel better.

Glycine is everywhere, meaning it’s in our foods, and our bodies even make it.

It’s a non-essential amino acid, meaning that our bodies can produce it independently, but it is also obtained through dietary sources. It’s the simplest amino acid in chemical structure, consisting of a single hydrogen atom as its side chain.

Despite its simplicity, glycine plays a variety of critical roles in the body. I’ll detail them so you can see if taking additional glycine will benefit you.

6 Ways Glycine Benefits Our Health

Because it’s an amino acid, glycine works at the “root level” of your body, helping facilitate gene expression and a myriad of other benefits.

I will delve into six notable benefits of glycine that may motivate you to incorporate this nutrient more fully into your diet, whether through additional glycine-containing foods or supplements.

1 - Supports Healthy Sleep Patterns:

In my writings, I focus on sleep quite a bit as it’s one of the more critically important components of restoring health.

If you sleep poorly, you won’t heal, and your body can’t repair itself well enough to fight off illness or recover from injury. Sleep deficits can also mess up hormone levels and even lead to impaired neurotransmitter function.

Glycine has been shown to improve sleep quality and even promote restful sleep. Research shows that it can help regulate the body's internal clock and decrease body temperature, which is conducive to restful sleep. This is significant for those struggling with sleep disorders or disruptions in their sleep routines.

2 - Enhances Cognitive Function:

Your brain is in desperate need of all the help it can get. It consumes more energy than any other single organ and has sky-high demands for nutrients.

Good news! Glycine helps boost brain activity as it can act as a neurotransmitter, which means it helps transmit signals in the brain, affecting memory and mental performance.

Glycine has been shown to enhance mental clarity and focus, potentially replacing the need for stimulants like caffeine. Glycine supplementation can also improve sleep quality, which benefits daytime cognitive function.

3 - Promotes Heart Health:

Glycine also plays a role in cardiovascular health and can make the heart work more efficiently to pump blood through the body.

Part of how it works is that glycine can cause vasodilation, which improves blood flow and also reduces the risk of hypertension.

Another interesting thing that glycine can do is promote angiogenesis, the growth of new blood vessels. Vascular endothelial growth factor (VEGF) signaling requires glycine to promote angiogenesis, which can potentially be used to treat ischemic diseases.

Glycine has been shown to significantly promote angiogenesis both in vitro and in vivo, effectively protecting mitochondrial function.

As I believe anything you can do to keep blood sugar normal is helpful, glycine has been demonstrated to stimulate insulin secretion and reduce the glucose response when ingested with glucose. This suggests that glycine may have a beneficial effect on glucose metabolism and insulin sensitivity, which is always helpful for heart health.

4 - Boosts Immune Function:

Our immune system relies on a balance of amino acids; glycine is no exception.

Because glycine has anti-inflammatory properties that can help increase the effectiveness of your immune system's response to pathogens and inflammation, there’s reason to believe that glycine can serve as a solid immune booster.

5. Supports Muscle Growth and Repair:

For those keen on fitness and muscle maintenance, glycine can be pivotal.

Amino acids serve as the building block of protein, and protein is the most important nutrient for muscle growth, so it stands to reason eating glycine can help you develop lean muscle.

Glycine aids in the synthesis of proteins, which are essential for muscle growth and repair. This makes it a favorable ally for athletes and anyone engaged in regular physical activity, as it helps speed up recovery and promote muscular health.

And there’s evidence to show it can stimulate muscle growth when BCAA leucine is unable to do so.

6 -  Improves Skin Health:

Who doesn't dream of radiant, youthful skin?

Glycine is an integral component of collagen, the protein that maintains skin elasticity and firmness.

Therefore, regular glycine intake can help delay the signs of aging, such as wrinkles and sagging skin, ensuring a more youthful appearance.

How to Increase your Glycine Intake

It’s easy to see how glycine can positively impact our health. Whether you aim to sleep better, think clearer, maintain heart health, fight illness, or even enjoy more vibrant skin, ensuring you get enough glycine can make a substantial difference.

So, you may be wondering how to boost your intake.

It’s pretty easy.

When it comes to food sources, collagen-rich foods like bone broth, poultry skin, and gelatin are dependable and easy to add to your diet.

Eating protein-dense foods like meat, fish, and legumes also supports glycine intake.

If you want a more concentrated approach, glycine supplements are available in powder or capsule form, offering a convenient option to ensure adequate levels, particularly for those with dietary restrictions. You can also add collagen powders or bars, which are high in glycine content.

Whatever you choose, the benefits of glycine supplementation are undeniable and easy to access.