Glycine

Background

Glycine, also known as 2-Aminoacetic acid, is an amino acid and a neurotransmitter that can play both stimulatory and depressant roles in the brain. Supplementing glycine can improve sleep quality as well as improve cognitive function.[1]
Glycine is the simplest possible amino acid containing a single hydrogen atom as its side chain. Glycine is found within the human body in high concentrations within the skin, connective tissues of the joints and muscle tissue. One of the key amino acids used to form collagen and gelatin, glycine may be found in bone broth and different protein sources. Glycine was discovered in 1820, by Henri Braconnot who boiled a gelatinous object with sulfuric acid.[2]

Benefits

Glycine has been found to assist inhibiting the deterioration of valuable protein tissue that forms muscle and boosts muscle recovery. In fact, it’s recognized as an “amino acid that slows down ageing” due to how it helps maintain lean muscle mass into adulthood, heals the lining of the gastrointestinal (GI) tract, builds the immune system, stimulates the secretion of human growth hormone, decreases the loss of cartilage in joints, and even improves daytime energy, physical performance and mental capabilities (all necessary for athletes).
The common health benefits of glycine include:Improves cognitive function [5]

  • Promotes muscle growth [6]
  • Enhances memory [7]
  • Increases athletic performance [8]
  • Repairs and protects joints and cartilage [9]
  • Improves digestion [10]
  • Increases immune system [11]
  • Slows the effects of ageing [12]
  • Calms the nerve [13]
  • Helps fight fatigue [14]
  • Promotes sleep [15]
  • Helps reduce oxidative stress [16]
  • Improves heart health [17]
  • Helps people who have Alzheimer’s disease [18]
  • Helps fight cancer [19]

One may use glycine for healing wounds and liver, to lessen hectic states, and to support growth hormone discharge (taken in higher amounts).
Glycine reduces insomnia, sleepiness and enhances cognitive performance with glycine point to solid rest. A 2014 review on sleep aids noted that glycine can improve sleep quality, citing a study in which 3 grams of glycine before bedtime improved sleep quality in humans.
Some researchers assume glycine might have a role in fighting cancer as a result of it seems to interfere with the blood supply needed by certain tumors. It is very much effective in reducing the risk of psychosis. It also enhances memory. [3]

How it works

Glycine is the smallest amino acid, however, it has the biggest range of functions, ranging from acting as a neurotransmitter to facilitating the production of muscle tissue in healthy people, supplementing with glycine exhibits nootropic properties, such as improved memory and a focus, while also promoting overall health, like maintaining the acid-base balance in the gut and acting as a cellular health supplement as well.
The immense range of bodily functions makes glycine one of the most plentiful amino acids in both the human body and dietary proteins alike. As a result, fish, meat, soy, and even bananas are simply a few of the various dietary sources of glycine. While promptly available within the diet, research suggests that supplemental glycine provides best absorption. [4]
Glycine’s role as a cellular health supplement, alongside promoting a healthy GI tract, glycine may be made a worthy supplement to anyone trying to boost their overall well-being.
Glycine is approved as a dietary supplement element below provisions of the Dietary Supplement Health and Education Act of 1994. It’s classified as usually recognized as safe (GRAS).

Considerations

The majority of people don’t experience vital side effects when taking glycine orally, However, there are a number of reports of nausea, vomiting, indigestion, and sleepiness. There’s not enough known concerning glycine supplementation throughout pregnancy and breastfeeding.
Glycine supplements can even interact with certain medications once taken in high doses (such as those employed by people with mental disorders, together with clozapine).

Recommendations

Glycine can be consumed at bedtime, together with different sleep-promoting nootropics, to improve sleep.
Taking 450 mg to 3 grams of glycine simply before bedtime can be recommended to optimize sleep. All at once or divided throughout the day. If all at once, 30-60 min before sleep. Consult your doctor or healthcare provider for your appropriate dosage.

Sources