Glycine - properties, role in the body and use

What is glycine?

Glycine (Gly, G), also known as L-glycine or aminoacetic acid, is an organic chemical compound considered to be the simplest endogenous amino acid naturally occurring in the human body, which can be synthesized from other components such as choline, serine, threonine or hydroxyproline. It is a substance containing a single hydrogen atom in the side chain, which is characterized by the C₂H₅NO₂ formula.

Glycine is a non-polar compound devoid of electric charge, which does not react with water. It is a substance with a sweet taste, sometimes compared to glucose, to which it owes its name, because in Greek "glykys" means "sweet".

Glycine, as a protein amino acid, can occur in the skin, connective tissue of the joints, as well as in muscle tissue. The data obtained so far indicate that aminoacetic acid can constitute 11% of all amino acids present in the body, and as much as 80% of glycine can be used for protein synthesis.

Glycine - where does it occur?

The results of scientific research indicate that L-glycine can be synthesized in the human body, and can also be delivered to the body along with the daily menu. The largest amounts of the ingredient can be found in protein-rich products such as meat, fish and legumes, but glycine sources also include foods such as:

wheat germ and oatmeal,
sesame seeds, pumpkin seeds, sunflower seeds,
nuts and bran,
cereal products, such as buckwheat groats and white rice,
some vegetables, such as spinach and broccoli,
some fruits, such as raspberries,
dairy products, including cottage cheese and natural yogurt.

What properties does glycine have?

Glycine is essential for the production of proteins, which are the basic building block of human cells. The results of scientific analyzes indicate that the substance constitutes almost 1/3 of all amino acids included in collagen and elastin, which makes the compound play an important role in maintaining the skin, hair and nails in good condition. In addition, the ingredient has a positive effect on joints, bones and muscles, increasing their flexibility and endurance.

Glycine amino acid can also act as a neurotransmitter, which makes the compound a significant influence on the optimal functioning of the nervous system, supporting the regulation of processes occurring in the brain and nervous system and supporting the maintenance of homeostasis of the body. Moreover, the component can also act as a glycine receptor ligand in leukocytes and macrophages, thereby modulating intracellular calcium levels and regulating cytokine production, which in turn can affect the production of free radicals as well as the immune response of the immune system.

There are also studies that suggest that glycine is involved in the biosynthesis of compounds such as glutathione, creatine or purines, which are crucial for the proper functioning of the human body. In addition, the amino acid can participate in the conjugation of bile acids in the liver, thus supporting the process of digestion and absorption of lipids in the intestine.

What does glycine help with?

Glycine is the simplest of protein amino acids, which can have a comprehensive effect on the work of the human body. The scientific data obtained so far indicate that the amino acid can:

improve cognitive abilities, favorably affecting memory and concentration,
increase the effectiveness of neuroleptics,
help regulate blood sugar levels and improve tissue sensitivity to insulin, while facilitating control of type II diabetes,
inhibit the breakdown of proteins in the body, supporting the maintenance of optimal muscle mass,
accelerate muscle recovery,
reduce inflammation by inhibiting NFkB activation and reducing the secretion of proinflammatory cytokines,
act cytoprotective and anti-inflammatory, among others, by increasing the synthesis of glutathione in cells,
improve the quality of sleep - glycine may, among others, reduce fatigue, increase energy and improve the efficiency of the mind after waking up,
improve psychomotor activity,
support the body during the reduction of excessive body weight by reducing the expression of inflammatory cytokines and increasing the level of adiponectin.

Who should supplement glycine?

Glycine deficiency is a rare phenomenon that can be observed most often among people using a protein-poor diet, as well as among consumers struggling with certain metabolic diseases or liver diseases that lead to protein losses in the body. In addition, among physically active people and among athletes, there is an increased demand for the protein amino acid, which sometimes also may contribute to the increase in the risk of insufficient glycine content in the body.

A helpful solution may be glycine supplement, or amino acid in the form of a preparation considered to be a concentrated source of valuable compound. What forms of glycine supplements are available? On store shelves, can be most often found preparations such as:

glycine in tablets - an easy to swallow source of the desired substance, which is characterized by small dimensions and trouble-free supply to the consumer's body;
glycine powder - product that will work especially among people who have difficulty swallowing tablets, which can be mixed with water, juice or your favourite drink, thus ensuring the supply of a significant amount of the ingredient to the human body.

So the question arises, which preparation is the best - glycine powder or tablets? The analysis carried out so far suggests that the selection of the right form of supplementation is an individual matter, depending on the personal preferences of consumers and their needs. Each of the available glycine preparations is characterized by a high content of the desired amino acid, which makes it easier to meet the demand for the compound among people struggling with a deficiency of the valuable component.

What are the effects of glycine deficiency?

Deficiencies in glycine can lead to the development of metabolic disorders, malfunction of the immune system and can interfere with the functioning of the nervous system and brain.

Too small amounts of amino acid may be exposed to people whose diet is incorrectly composed. Glycine deficiencies may occur, for example, among people using a low-protein diet, e.g. a vegan diet low in protein. Insufficient amino acid levels can also be observed among people suffering from diseases, contributing to a large loss of protein from the body.

What is the risk of excess glycine in the body?

Excessive intake of glycine can lead to symptoms such as:

diarrhea, nausea, vomiting,
excessive sleepiness,
feeling of dullness.

Glycine dosage

When deciding to use dietary supplements containing glycine, it is worth knowing what amounts of the ingredient should be delivered to the human body, so as not to lead to excessive supply of the compound and the occurrence of undesirable side effects.

The analysis carried out so far informs that the appropriate supply of glycine to the system depends on various factors, such as age, body weight of the consumer or everyday lifestyle. A significant impact on the issue of "glycine - dosage", can also have the diet and the amount of ingredient supplied to the body with daily food and individual predisposition to endogenous synthesis of the compound. Thus, in order to properly match the amounts of glycine delivered to the body in the form of dietary supplements, it is worth consulting a doctor or dietician, also paying attention to the recommendations placed on the packaging of the selected preparation.

In the majority of clinical studies conducted so far, 3 to 10 g of glycine have been used, depending on the purpose of supplementation. Thus, it seems that in order to improve the quality of sleep, it is worth supplying the body with 3-5 g of glycine about 60 minutes before night rest, while to support the synthesis of collagen or keratin, it may be necessary to supplement the diet with larger amounts of amino acid. However, it is worth paying attention to the fact that among some people already 1 g of the ingredient may have a beneficial effect on the body's work, which is why matching the right portion of the product to the needs of the body should be individual.

A man with a glycine deficiency provides the body with glycine powder mixed with water.

Glycine - side effects and contraindications

Glycine supplementation is considered safe, and an adequate supply of the compound to the body should not contribute to the occurrence of undesirable side effects.

However, it is worth bearing in mind that in some cases excessive amounts of glycine delivered to the human body can lead to gastrointestinal discomfort, increasing the likelihood of nausea, abdominal pain or flatulence. However, some data indicate that supplementing with glycine during a meal may reduce the risk of adverse symptoms.

Moreover, although the amino acid is an endogenous component with proven safety, long-term delivery of the compound to the body in significant amounts can cause nitrogen imbalance, also negatively affecting the metabolism of other amino acids.

Among the contraindications to the use of glycine in the form of a dietary supplement, one can mention kidney and liver diseases. The compound should also not be used by people with anuria, while special care should be taken when supplementing with certain drugs, such as anticonvulsants, antipsychotics, tranquilizers and hypnotics, because there are data informing that glycine can interact with pharmaceuticals, intensifying or weakening their effects.

When deciding on glycine supplementation, it should also be remembered that a balanced diet and a healthy lifestyle are extremely important for the proper functioning of the body, and a preparation with an amino acid cannot be considered a substitute for a varied diet. It is also important to adhere to the recommended portion to avoid the occurrence of side effects.

Where to buy glycine? In OstroVit!

Among consumers who decide to use dietary supplements containing endogenous amino acid, the question often arises "where to buy glycine"?

The best choice is Glycine OstroVit, high-quality dietary supplement offered by a Polish manufacturer, which is distinguished by its natural flavour trouble-free supply and simple composition. In the product proposed by the brand, can be found only one ingredient, which is glycine, which makes the preparation free of unnecessary additives and fillers, as well as artificial dyes and preservatives. At the same time, the dietary supplement is characterized by extraordinary efficiency and richness of the desired substance, which can positively affect the effectiveness of supplementation.

Bibliography:

Natalia Goździak

Master of dietetics, specialist in dietoprophylaxis and dietotherapy

Copywriter - dietitian. She completed her bachelor's degree in sports dietetics at the Academy of Physical Education in Poznań, while her master's degree in dietoprophylaxis and dietotherapy - at the UP in Poznań. She treats the principles of healthy eating primarily as valuable tips, not rigorous regulations, that must be strictly followed. Privately, she is passionate about photography, which cannot imagine life without books.

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