What is glycine?
Glycine, abbreviated Gly or G, (also glycine or glycocol), is a non-essential amino acid that plays a crucial role in the synthesis of proteins and the regulation of the central nervous system. Chemically speaking, it is a simplest amino acid with a side chain consisting of a single hydrogen group. Glycine can be synthesized from other amino acids, such as serine and threonine, but it is also absorbed from animal sources, such as meat or dairy products. It is also sold as a dietary supplement and is often used to improve sleep quality and cognitive function. It also has antioxidant properties, meaning it can help protect the body from the harmful effects of free radicals. However, excess can have negative health effects, especially in patients with kidney or liver problems.
The role of glycine in the brain: How it influences memory formation and mood regulation
Glycine plays an important role in the brain and influences memory formation, psyche and mood regulation. As a neurotransmitter, it inhibits nerve impulses and thus regulates the excitability of nerve cells in the central nervous system. Studies have shown that dysfunction of the glycine system can lead to various mental illnesses, including schizophrenia, bipolar disorder and depression. Interestingly, the role of glycine in the regulation of sleep, pain sensation and breathing is also considered. These findings indicate that the amino acid is an important factor in brain health and maintaining psychological well-being.
Glycine and muscle growth: How the amino acid can help build muscle mass
Glycine is a non-essential amino acid that is found in many proteins and is important for various biological processes. A recent study now shows that glycine can also play an important role in muscle growth. Researchers found that this amino acid promotes muscle protein synthesis and thus helps build muscle mass. Glycine can help prevent muscle loss and promote growth, especially after physical exertion. This finding could be important for athletes, bodybuilders and people with muscle weakness who want to improve their performance and strengthen their muscles using nutritional supplements. Nevertheless, dosage and other possible effects of glycine should be further investigated.
Properties of glycine on the skin and collagen synthesis
Recent studies suggest that glycine may have significant benefits for skin health, particularly with regard to collagen synthesis. Collagen is the most abundant protein in the human body and an important component of many tissues, including skin. There are different types of collagen synthesis, each with different functions in the skin.
One study examined the effects of glycine on collagen synthesis in the skin. The results showed that it stimulates the production of collagen by promoting the growth of fibroblast cells, which are responsible for the formation of collagen. Glycine has also been shown to increase the density and thickness of collagen fibers in the skin, contributing to skin strength and elasticity. In addition, it has been proven to improve the quality of collagen produced, making it more durable, elastic and flexible.
In another study, glycine supplementation in combination with proline and hydroxyproline was shown to result in improved skin hydration and elasticity.
These results suggest that the amino acid has a significant impact on skin health by promoting stronger and more elastic collagen fibers. Glycine can be consumed through food, taken as a dietary supplement (like our Hyaluron-Glycine), or administered topically in skin care products.
In summary, glycine plays a crucial role in collagen synthesis and its supplementation has a positive impact on skin health. By improving collagen production, glycine contributes to stronger, more stable and flexible collagen fibers. As a result, it can improve the appearance and health of the skin.
Inflammaging and Longevity
Inflammaging is a term that describes the chronic, low-grade inflammation that accompanies aging. This type of inflammaging can lead to various age-related diseases such as cardiovascular disease, diabetes and cancer. Studies have shown that glycine supplementation can reduce this type of inflammaging by modulating pro-inflammatory cytokines and other inflammatory mediators. In addition, glycine has been shown to reduce oxidative stress and the function of the mitochondria improved, which can help protect against age-related diseases.
When it comes to longevity, studies have shown that glycine supplementation can extend lifespan in animal models such as Caenorhabditis elegans. In humans, one study found that glycine supplementation was associated with a lower risk of acute heart attack in the elderly. However, more research is needed to determine whether glycine supplementation can extend lifespan in humans or provide other health benefits related to longevity.
In summary, there is evidence to suggest that glycine can be used in certain animal models to reduce inflammation and to potentially extend lifespan can contribute; however, further research is needed to determine whether these effects are transferrable to humans and what long-term effects they might have on human health.
The effects of glycine on sleep: How it can help improve sleep quality
Sleep quality is of central importance for the well-being and performance of every person. It is therefore of great importance to effectively treat sleep disorders. Glycine could be a promising solution. Numerous research shows that taking 3 g before bed can help you fall asleep faster and promote restorative slow wave sleep (SWS), which promotes growth and recovery. Using the gold standard measure of sleep, polysomnography (PSG), to confirm these results suggests that it is an effective way to improve sleep quality. The American neuroscientist Andrew Huberman and the Canadian longevity physician Peter Attia both discuss the role of glycine in their podcasts. If you want to find out more about the mechanisms behind sleep, please read our article about QNIGHT .
Are there negative effects of glycine on health? An overview of possible risks and side effects
Possible side effects
There are some reports of side effects associated with taking glycine as a dietary supplement. Some of the most commonly reported side effects are:
- Gastrointestinal problems such as abdominal pain, bloating and diarrhea
- Nausea and vomiting
- Dizziness
Most of these side effects are rare and usually mild. However, it is important to be aware of any type of side effect and seek medical attention if necessary.
Drug interactions
Glycine may also interact with certain medications, particularly blood-thinning medications such as aspirin. It is important to speak to a doctor before taking glycine as a dietary supplement, especially if you are taking medication.
Contraindications
Although there are few contraindications to taking glycine as a dietary supplement, certain groups of people should exercise caution when taking dietary supplements. These groups include:
- Pregnant and breastfeeding women
- Children
- People with liver or kidney disease
Although glycine is generally considered safe, in certain cases it can cause side effects. It is recommended to always consult a doctor before taking it as a dietary supplement or other forms of nutritional supplements.
