In the world of supplements and healthy eating, glycine is gaining increasing attention. This simple amino acid, which is found both in natural foods and as a dietary supplement, is essential for many functions in the body. Glycine is particularly valued for its positive effects on sleep, brain function and muscle recovery. In this article, we will explain everything you need to know about glycine, its benefits and uses, as well as its effects on the body and possible side effects.

What is Glycine?

Glycine is a non-essential amino acid, meaning the body can produce it itself. Nevertheless, it is essential for many important bodily functions. Glycine is the smallest and simplest building block of proteins and plays a crucial role in the synthesis of collagen, creatine and hemoglobin. In addition, it serves as a neurotransmitter in the brain, where it has a calming and sleep-inducing effect [1].

Glycine occurs naturally in animal foods such as meat, fish and gelatin. It is found in large amounts in bone broth and collagen. The body can also synthesize glycine from other amino acids such as serine and threonine. Glycine is often offered as a dietary supplement, especially in powder form or in capsules [2].

Glycine can be obtained from natural sources or produced synthetically. Industrial production is usually carried out by chemical synthesis, in which acetic acid is used as a starting material. Glycine is often used in its pure form for dietary supplements in order to specifically support its health benefits [3].

Health Benefits of Glycine

One of the most well-known benefits of glycine is its effect on sleep. Glycine helps calm the body and brain by acting as an inhibitory neurotransmitter. It lowers body temperature, thus promoting sleep. Studies have shown that taking glycine before bed improves sleep quality, makes it easier to fall asleep, and increases the time spent in deep sleep [4]. Glycine is therefore particularly useful for people who suffer from insomnia or restless sleep.

Glycine also plays an important role in brain function. It acts as a neurotransmitter that regulates signals between nerve cells. Glycine acts as an inhibitor and can reduce excessive neuronal activity, which can lead to improved cognitive function and mental clarity [5]. Glycine also supports the formation of glutathione, a powerful antioxidant that protects the brain from oxidative stress.

Glycine is necessary for the synthesis of creatine and collagen, both of which play an important role in muscle recovery. By promoting protein synthesis, glycine helps the body repair damaged muscle cells and build new tissue [6]. Many athletes and fitness enthusiasts therefore value glycine as a supplement to promote recovery after intense training.

Glycine helps the body regulate blood sugar levels by improving insulin sensitivity. This can help reduce blood sugar fluctuations and lower the risk of metabolic disorders such as type 2 diabetes [7]. In combination with a healthy diet, glycine can contribute to better metabolic health.

How does glycine work in the body?

Glycine works in the body in several ways. As an amino acid, it is a building block for proteins and plays an important role in the formation of collagen, which is important for skin, hair, nails and joints. In addition, it acts as a neurotransmitter in the central nervous system, where it has an inhibitory effect on overactive nerve cells. This effect helps calm the nervous system, reduce stress and promote sleep. Glycine also contributes to the formation of glutathione, a powerful antioxidant that protects cells from oxidative stress [8].

Recommended dosage and use of Glycine

The recommended dosage of glycine depends on the desired effects. To improve sleep and relaxation, the usual dose is 3 to 5 grams per day, taken about 30 to 60 minutes before bedtime [9]. To support muscle recovery and metabolism, glycine can also be taken in smaller doses of 1 to 3 grams throughout the day.

Glycine can be taken at different times depending on the purpose of use. To improve sleep quality, it should be taken shortly before bedtime. For muscle building and recovery, glycine can also be taken after training or in conjunction with meals to support protein metabolism [10].

Side effects and safety of glycine

Glycine is generally considered very safe when taken in recommended doses. It is a natural amino acid that the body produces and is also found in many foods. There are no known serious side effects when glycine is consumed in normal amounts [11]. However, people with certain pre-existing medical conditions or who regularly take medications should consult a doctor before taking glycine.

In rare cases, mild side effects such as gastrointestinal discomfort, nausea or mild drowsiness may occur when taking glycine. These effects are usually mild and usually only occur with very high doses. It is recommended to increase the dosage slowly to allow the body to get used to the effects and to avoid possible side effects [12].

Glycine compared to other ingredients

Both glycine and L-theanine have calming and sleep-inducing properties, but they work in different ways. While glycine acts as an inhibitory neurotransmitter and lowers body temperature, L-theanine increases the production of alpha waves in the brain, leading to a state of relaxed alertness. Both amino acids can work synergistically to reduce stress and improve sleep [13].

Glycine and glutamine are both non-essential amino acids, but they have different functions. While glycine mainly helps calm and regenerate, glutamine is especially important for the immune system and gut health. Both amino acids can be used in combination to promote overall health [14].

Natural Sources of Glycine

Glycine occurs naturally in protein-rich foods such as meat, fish, eggs and dairy products. Particularly high concentrations are found in collagen and gelatin, which are found in bone broth and meat-rich dishes. Plant sources such as legumes and soy also contain small amounts of glycine, but in much lower concentrations than animal products [15].

Final Thoughts on Glycine

Glycine is a versatile amino acid that is important for health. Whether it's promoting sleep, supporting brain function, or improving muscle recovery, glycine offers numerous health benefits and is a safe and effective supplement for many people. Thanks to its calming effect on the nervous system and its role in metabolism, glycine can be a valuable addition to your daily routine to reduce stress, improve sleep, and promote overall health.

references

[1] Examine.com. Glycine. Available at: https://examine.com/supplements/glycine/
[2] WebMD. Glycine - Uses and Benefits. Available at: https://www.webmd.com/vitamins/ai/ingredientmono-217/glycine
[3] Healthline. Glycine: Benefits, Uses, and Side Effects. Available at: https://www.healthline.com/nutrition/glycine
[4] Examine.com. Glycine and Sleep. Available at: https://examine.com/supplements/glycine/
[5] Mayo Clinic. Glycine for Cognitive Function. Available at: https://www.mayoclinic.org/drugs-supplements-glycine/art-20364592
[6] National Institutes of Health. Glycine and Muscle Recovery. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6454258/
[7] Examine.com. Glycine and Metabolic Health. Available at: https://examine.com/supplements/glycine/
[8] Healthline. Glycine Effects on the Body. Available at: https://www.healthline.com/nutrition/glycine-effects
[9] Examine.com. Glycine Dosage and Usage. Available at: https://examine.com/supplements/glycine/
[10] Mayo Clinic. Glycine Supplementation Forms. Available at: https://www.mayoclinic.org/drugs-supplements-glycine/art-20364592
[11] WebMD. Glycine Side Effects and Safety. Available at: https://www.webmd.com/vitamins/ai/ingredientmono-217/glycine
[12] Healthline. Side Effects of Glycine. Available at: https://www.healthline.com/nutrition/glycine-side-effects
[13] Examine.com. Glycine vs. L-Theanine. Available at: https://examine.com/supplements/l-theanine/
[14] Examine.com. Glycine vs. glutamine. Available at: https://examine.com/supplements/glutamine/
[15] National Institutes of Health. Natural Sources of Glycine. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6454258/