Glycine - The Amino Acid That Benefits Your Entire Body - DR

9/10/2016 Glycine:TheAminoAcidthatBenefitsYourEntireBodyDr.
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Glycine:
Fitness The Muscle-Building,
+ Brain-Boosting Amino
Acid that
Natural + the Entire Body
Benets
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9/10/2016 Glycine:TheAminoAcidthatBenefitsYourEntireBodyDr.Axe
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While you may not be familiar with the term specically, you use glycine every day to
strengthen your body and, frankly, allow it to workproperly. Thisamino acidis essential
for many different muscle, cognitive and metabolic functions. It helps break down and
transport nutrients like glycogen and fat to be used by cells for energy, and in the
process, it supports strong immune, digestive and nervous systems.
In the human body, glycine is found in high concentrations in the skin, connective tissues
of the joints and muscle tissue. One of the key amino acids used to form collagen and
gelatin, glycine can be found in bone brothand other protein sources. In fact, glycine
(alongSearch
with many other
for articles, more...like proline and arginine) is part of what gives
nutrients
recipes,
superfood bone broth its amazing healing abilities.
Health +
Glycine Benets+ & Uses
Healthy Recipes
According + by theDepartments of Cell and Developmental Biology at

Fitness to research done
the Natural
University +
of North Carolina
Remedies at Chapel Hill, glycine can be used to help lower
symptoms in people suffering from conditions like ulcers, arthritis, leaky gut syndrome,
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diabetes, kidney and heart failure, neurobehavioral disorders, chronic fatigue, sleep
disorders, and even certain cancers. (1) Amino acids such as glycine can be found in
supplement form, but its easy and probably even more benecial to acquire them
from natural food sources.
Some of the many health benets of glycine include:
helping build lean muscle mass

preventing scaropenia (muscle loss, muscle wasting or deterioration)
playing a role in the production of human growth hormone
boosting mental performance and memory
helping prevent strokes and seizures
protecting skin from signs of aging or cellular mutations
protecting collagen in joints and reducing joint pain
improving exibility and range of motion
stabilizing blood sugar and lowering risk for type 2 diabetes
improving sleep quality
lowering inammation and free radical damage by increasing glutathione production
reducing risk for certain types of cancer
building the lining of the gastrointestinal tract
producing bile salts and digestive enzymes
helping reduce allergic and autoimmune reactions
boosting energy levels and ghting fatigue
helping produce red blood cells

Search the
ghting for articles,
effectsrecipes, more...
of stress and anxiety
helping control symptoms of seizures, schizophrenia and mental disorders
Health +
Among all of these benets, here are several key ways glycine is used in the body:
Healthy Recipes +
1. Promotes
Fitness Muscle Growth+
Natural
Glycine has been found to+help inhibit the deterioration of valuable protein tissue that
Remedies
forms muscle andboosts muscle recovery. In fact, its known as an anti-aging amino
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acid because of how it helps maintain lean muscle mass into old age, stimulates the
secretion of human growth hormone, prevents loss of cartilage in joints, and even
improves daytime energy, physical performance and mental capabilities (all important for
athletes). (2, 3)
Glycine is used during thebiosynthesis of creatine, which provides muscles with a direct
source of fuel to repair damage and grow back stronger. Italso helps provide cells with
energy thanks to its role in the conversion of nutrients from your diet, helping feed
hungry muscle tissues and boosting endurance, strength and performance. It also has
benets when it comes to hormone production and regulation, helping the body
naturally synthesize steroid hormones that regulate the ratio of fat to muscle mass and
control energy expenditure. (4)
2. Repairs and Protects Joints and Cartilage
Together with other amino acids found in bone broth (especially proline), glycine plays a
part in the formation of collagen, promoting the growth and function of joints, tendons
and ligaments. Approximately one-third of collagen is composed of glycine, and collagen
is crucial for forming connective tissue that keeps joints exible and able to withstand
shock. This is why collagen hydrolysate is often used for the treatment of degenerative
joint diseases like osteoarthritis. (5)
As people get older, its especially important to consume enough proteins (amino acids)
in order to repair damaged tissues within joints that suffer due to ongoing free radical
damage. Glycine is essential for the formation of stretchy, exible cartilage, helps heal
damaged joints, and can prevent loss of mobility and functionality in older adults. (6)
3. Improves Digestion
Amino acids, including glycine and proline, help rebuild tissue that lines the digestive
tract, Search
keeping food particles
for articles, and bacteria inside the gut where they belong, rather than
recipes, more...
allowing tiny openings to form thatpass particles to the bloodstream where they trigger
inammation. Glycine helps form two of the most important substances that make up the
Health
gut lining: collagen and gelatin.
+
Healthy Recipes +
Collagen and gelatine help people with food allergies and sensitivities tolerate foods
Fitness
more easily,
+
canNatural
sootheRemedies + GI tract in people with inammatory bowel diseases or
the lining of the
indigestion
Shop (including leaky gut syndrome, IBS, Crohns, ulcerative colitis and acid
reux), and evenpromote probiotic balance and growth.
Within the GI tract, glycine also acts like a metabolic fuel. Its needed to manufacture
bile, nucleic acids, creatine phosphate and porphyrinsto be used to break down
nutrients from your diet. For example, it helps break down fats by aidingwith the
production of bile acids and helps transport glycogen to cells to be used for energy in
the form of ATP. Evidence also shows that glycine can help stabilize blood sugar levels,
leading to more lasting energy and preventing sugar cravings and fatigue.
Health +
Healthy Recipes +
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Natural Remedies +
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Health +
Healthy Recipes +
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Healthy Recipes +
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Natural Remedies
4. Slows + and Builds the Immune System
the Effects of Aging
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Glycine helps form glutathione, a valuable antioxidant thats used to prevent cellular
damage and various signs of aging. A 2011 study published in the American Journal of
Clinical Nutrition found that although glutathione deciency in elderly people occurs
because of a marked reduction in synthesis, supplementation with the glutathione
precursors cysteine and glycine fully restores glutathione synthesis. This helps increase
concentrations and lowers levels of oxidative stress and oxidant damages that lead to
aging. (7)
In certain studies, glycine has even been found to help prevent cellular mutations that
lead to cancer. Theres some evidence that using targeted amino acid therapy can
prevent the growth of cancerous cells by cutting off their energy supply and help turn
down inammation, which is linked to numerous other chronic conditions besides
cancer.
5. Calms the Nerves and Feeds the Brain
Glycine is benecial for supporting cognitive performance and the central nervous
system because of how it helps regulate the metabolic synthesis of certain nutrients that
the brain and nerves use for energy. Ithelps regulate nerve impulses throughout the
body by balancing electrolyte levels, such as calcium, chloride and potassium.
Due to its role in both nerve and neurotransmitter functions, glycine also has
implications for helpingimprove sleep, mental performance, bodily sensations, moods,
memory and behaviors. For example, glycine works with other amino acids, including
taurine and gamma-amino butyric acid (GABA), as an inhibitory neurotransmitter.
Some evidence shows that glycine can help reduce hyperactivity in the brain and even
play a role in the treatment or prevention of mental disorders, including learning
disabilities,schizophrenia, bipolar disorder/manic depression and epilepsy. Certain
studies have shown that glycine helps reduce psychotic symptoms, strokes and seizures
whenSearch
used for
with otherrecipes,
articles, supplements
more... as part of a holistic treatment plan for
mental/cognitive illness. (8)
6. Fights +
Health Fatigue and Promotes Restful Sleep
Healthy Recipes +
Due to its roles in the central nervous system and the digestive system, glycine can help
Fitness
boostenergy + blood sugar and prevent fatigue. It can even be used to
levels, balance
calmNatural
anxiety + that keeps you up at night and gets in the way of getting
or nervousness
Remedies
good sleep plus it helps directly bring nutrients to cells and tissue for energy at all
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times of the day. According to research done by the Japanese Society of Sleep
Research, glycine supplements improve sleep quality, lessen daytime sleepiness and
improve performance of memory recognition tasks.(9)
One of its most important functions is helping carry out the biosynthesis of heme, a
component of haemoglobin thathelps produce and maintain red blood cells. (10) Red
blood cells help carry oxygen around the body, support cellular functions, and provide
the tissue, heart and brain with energy. In fact, glycine is often used in supplements
meant to improve energy in athletes, ght fatigue caused by anemia and help regulate
blood sugar levels.
What Is Glycine?
Classied as a non-essential (also called conditional) amino acid, glycine can be made
in small amounts by the human body itself, but many people can benet from consuming
a lot more from their diets thanks to its numerous benecial roles.
NutritionalInformation and Facts About Glycine:
Glycine is thesecond most widespread amino acid found in human enzymes and
proteins, which is why it has roles in nearly every part of the body. (11)
Its one of 20 amino acids used to make protein in the body, which builds the tissue
that forms organs, joints and muscles. Of the proteins in the body, its concentrated in
collagen (the most abundant protein in humans and many mammals) and also gelatin
(a substance made from collagen).
Some of the most attractive attributes include promoting better muscle growth, healing
the lining of the GI tract, and slowing down the loss of cartilage in joints and skin.
While high-protein foods (like meat and dairy products) do contain some glycine, the
best sources
Search collagen
for articles, and gelatin can be hard to get. These proteins are not
recipes, more...
found in most cuts of meat and instead are obtained from consuming parts of animals
that today most people+throw away: skin, bones,connective tissue, tendons and
Health
ligaments. +
Healthy Recipes
People who are ill, recovering
+ from surgery, taking medications that hinder certain
Fitness
metabolic processes or who are under a lot of stress can all use extra glycine for
Natural Remedies +
recovery.
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Glycine Recipes & Supplements

Getting more glycine into your diet is probably even easier than you think.Bone broth is
a great source of naturally occurring glycine and other amino acids, is inexpensive,
simple to make at home, and has far-reaching health benets. Bone broth which is
made from slowly simmering animal parts, including bones, skin and tendons, in stock
contains natural collagen, which releases important amino acids and other substances
that are often missing from the typical Western diet.
However, if youre not willing to consume bone broth for example, youre a vegetarian
or vegan glycine can be obtained from plant foods too. Plant-based sources include
beans; vegetables likespinach, kale, cauliower, cabbage and pumpkin; plus fruits like
banana and kiwi. Other than bone broth, glycine can also be found in complete sources
of proteins (animal proteins), including meat, dairy products, poultry, eggs and sh.
Dont forget that glycine is also found in high amounts in gelatin, a substance made from
collagen thats used in certain food products and sometimes for cooking or food prep.
Gelatin isnt commonly eaten in large amounts but can be added to recipes when
making somegelatin desserts, yogurts, raw cheeses or even ice cream.
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Fitness +
Natural Remedies +
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Health +
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Here are several simple recipes you can make at home to boost your glycine intake:
Homemade Chicken Bone Broth Recipe
Homemade Beef Bone Broth Recipe
Health +
Kale Chips Recipe
Healthy Recipes +
Cauliower Pizza Crust Recipe
Fitness +
Turkey Chili with Adzuki Beans Recipe
Natural Remedies +
When it comes to glycine supplements and dosage recommendations, heres what
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you need to know:
While some foods (especially animal proteins and bone broth) do provide some
glycine, amounts tend to be small overall so youneed to consume supplements if you
want to obtain a higher dose.
There is no established daily requirement or upper limit of glycine at this time. Its
believed that most people already get around two grams of glycine daily from their
diets, but needs differ a lot depending on someones level of activity and state of
health. (12)Depending on the symptoms youre looking to resolve, you might benet
from consuming 10 times the average amount or even more.
Not all protein/amino acid supplements are created equal; always look for high-quality
brands sold from reputable companies, and consume food-based supplements
whenever possible.
Because glycine is a natural amino acid, theres not much risk for consuming too much
from your diet. In supplement form, higher doses of glycine between 1560 grams
have been used safely to help resolve chronic conditions like mental disorders, but
this amount should be taken with supervision from a doctor.
Its not known if giving glycine supplements to children, pregnant or breast-feeding
women or people with kidneyor liverdisease is safe or a good idea, so avoid
using glycine in these cases for now.
Glycine supplements can also interact with certain medications when taken in high
doses (such as those used by people with mental disorders, including clozapine).
Although for most people glycine is very safe (especially in food form), if you take
medications its always a good idea to get your doctors opinion when you begin to
use any for
Search supplements.
articles, recipes, more...
Health
Final +
Thoughts on Glycine
Healthy Recipes +
Glycine is a conditional/non-essential amino acid found in bone broth, meat, poultry,
+ certain beans and veggies.
Fitnessdairy products and
eggs,
ItNatural
helpsRemedies + gelatin, substances that are important for building
form collagen and
connective
Shop tissue throughout the body.
Glycine is benecial in both food and supplement form for people with joint pain,
digestive disorders (like IBS, IBD or food sensitives), fatigue, trouble sleeping, anxiety
and low immunity.
There is no recommended daily amount of glycine or upper limit, and studies have
found that it can be used safely in high doses up to 1560 grams daily when
necessary. However, estimates show that most people eating a standard Western diet
consume only about two grams of glycine from their diets daily, most likely because
concentrated sources like animal tendons, skins and bones are often thrown out.
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This entry was posted in Immune System, Digestive Health, Brain Health and tagged glycine benets, glycine supplement, sarcosine.
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No comments yet - you should start the conversation!

John Gregory says:
August 18, 2016 at 5:49 am
I nd it sort of funny how the smallest of the 20 amino acids is capable of having
suchfor
Search a powerful impact
articles, recipes, on your muscle development and an even more powerful
more...
impact on your general health.
Health +
It will denitely come in a good combination with another really powerful
supplement
Healthy Recipes such as+ Creatine.
Fitness + all has been shown to have impressive impact on
I mean, creatine after
Remedies power+output (with 5-15%), muscle growth (indirectly), sprint
intelligence,
Natural
improvements (up to 15%), strength improvements (up to 20%), increases
Shop
production of satellite cells (quicker muscle recovery), reduce aging, and these
are just the few that I can remember at the top of my head.
I nd it awesome that Glycine helps manufacture creatine phosphate as this is

only going to boost creatines effect on ATP i.e. energy output. This will probably
lead to a much more powerful energy output and a much more powerful workout
thus leading to more muscle growth.
Denitely, Glycine and Creatine would make a really good power combo.
Especially, considering the fact that glycine promotes ATP and creatine promote
ATP. I mean, damn, Id be capable of lifting the whole gym!
Oh by the way, if you are wondering from where I got most of that info about
creatine its from this infographic/article https://the-bodybuilding-
blog.com/2016/08/15/what-is-creatine/ you can actually read more about it there.
Oh, furthermore, one thing that I am super interested in nding out more is about
its aid in digestion. Like, will it help with my bloatedness that I sometimes receive
after eating specic foods and does it decrease some side effects of creatine
monohydrate which is exactly bloatedness and stomach distress? Because if it
does, I think tat Glycine might actually turn out to be the antidote of creatine
monohydrates disgusting diarrhea problems and stomach cramps.
Would love if somebody actually answers these questions!
Reply
Terri Russell says:
August 16, 2016 at 10:37 pm
I am very intrigued with the health benets of Glycine. Initially I tried some,
honestly
Search dontrecipes,
for articles, remember
more...why I immediately noticed that it was relaxing and
promoted sleep. I take 1000mg of glycine at night. Only noticed positive results. I
also take probably around 350 mg magnesium glycinate again to promote sleep
Health +
and relaxation. I thake this with calcium in order to prevent muscle cramps. I only
know
Healthy when I dont +
Recipes take it muscle cramps happen. I also tried the glycine on my
dogs to help relax +
Fitness them during thunder storms. It helped. So I started reading
about glycine and began to hear it is attributed with many positive benets.
Natural Remedies +
I probably do lean towards a high protein diet with lower carbs. Not always
Shop
successfully but probably on average. I am interested in the glycine but not sure
what is the best way to take it. I hear different things. One that the supplement by
its self will not be as effective. More natural is recommended since it will have
other amno acids. I tried a collagen hydrolysate gelatin that includes a grouping of
amino acids. Glycine is a little over 3 grams per serving. Based on what I have
been reading I was hoping to nd a way to increase my intake to 8-10 grams of
glycine.
I have been taking this for the past three days. Maybe it is coincidental but I have
not felt very well since starting this. Today I probably got 6 grams worth of glycine.
On day four I have a headache that reminds me of a migraine. I am wondering if I
might be reacting to one of the amino acids. Maybe it takes time
for the body to adjust taking the amino acids. I will say this taking glycine as a
food supplement is different from taking glycine by itself. When I take glycine by
itself there is no way I would try to drive a car. It is that effective of a sleep
enhancer.
I really want to explore the inclusion of glycine in my diet. I have several of the
physical challenges it is touted to help correct. I hoping to learn more about how
to include it in way that has the best benet. I wonder if there might a particular
amino acid that I am not responding well to. Or one I am missing?
I would be interested in your input.
Reply
AJNAZ says:
August 11, 2016 at 12:06 am
HI Dr. Axe, thanks for all the info you freely share. It is much appreciated.
I dont
Search forknow
articles,ifrecipes,
you will ever even see this, but can you please explain why glycine
more...
and klonipin dont mix.
I could not nd anything about on the World Wide Web. Im weaning myself off of
Health +
them, but its a slow process. I want to start glycine to help with my sleep
problems.
Healthy Recipes +
Fitness
Reply
+
Natural Remedies +
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Jackson says:
May 5, 2016 at 4:22 pm
If you consume bone broth, be mindful of lead contaminants. Bone broth has been
shown to be higher in Pb than most other food sources because the metal builds
up in the bone and is leached out during the boiling process. We are now being
advised as doctors to warn all our patients about this in regards to nutrition.
Reply
Chris says:
May 5, 2016 at 11:23 am
Heres something to consider before consuming bones.

http://nutritionfacts.org/video/lead-contamination-bone-broth/
Reply
Ramona Hamill says:
May 4, 2016 at 8:54 pm
Sounds like Id like to try it.
Reply
Kat says:
May 4, 2016 at 7:10 pm
After that mother of an article we are left with no recommendation as to the dose
whenforsupplementing.
Search Its like reading a good book only to be disappointed by the
articles, recipes, more...
denouement. Clearly food sources are not sucient in order to get adequate
amounts of glycine. So the question remains: how much do I use daily and what is
Health +
the most bioavailable glycine supplement you would recommend? Come on, Doc,
spillRecipes
Healthy the beans! +
Fitness
Reply
+
Natural Remedies +
Hanlie Koekemoer says:
Shop
May 5, 2016 at 10:11 am
Did you bother to actually read the article or are you more impressed by
yourself and your big words. Denouement I mean really! Here it is for you
There is no recommended daily amount of glycine or upper limit, and
studies have found that it can be used safely in high doses up to 1560
grams daily when necessary. However, estimates show that most people
eating a standard Western diet consume only about two grams of glycine
from their diets daily, most likely because concentrated sources like animal
tendons, skins and bones are often thrown out.
Reply
steve says:
May 4, 2016 at 6:40 pm
I use Glycine mineral chelates, including a separate magnesium glycinate at night

so hopefully Im getting enough
Reply
Vindhya says:
April 24, 2016 at 9:17 am
Is guaranteed gum a good source of glycine for vegetarian diet?
Reply
Vindhya says:
April 24, 2016 at 9:19 am

Is Guar gum a good source of glycine/ amino acid for vegetarian diet?
Health +
Reply
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9/10/2016 Glycine:TheAminoAcidthatBenefitsYourEntireBodyDr.

Search for articles, recipes, more...

According + by theDepartments of Cell and Developmental Biology at

Some of the many health benets of glycine include:

helping build lean muscle mass

helping produce red blood cells

2. Repairs and Protects Joints and Cartilage

Search for articles, recipes, more...

Search for articles, recipes, more...

Search for articles, recipes, more...

5. Calms the Nerves and Feeds the Brain

NutritionalInformation and Facts About Glycine:

Glycine Recipes & Supplements

Search for articles, recipes, more...

Search for articles, recipes, more...

Read Next:What is Collagen? 7 Ways Collagen Can Boost Your Health

Dr. Josh Axe is on a mission to provide

Get FREE Access!

Search for articles, recipes, more...

Free eBook to boost 30 Gluten-Free Shopping Guide &

MORE ARTICLES FROM IMMUNE SYSTEM

How to Get Rid of Herpes Symptoms Shilajit: The Ancient Brain-Boosting,

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The Anti-Inammatory, Iodine-Rich

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Bone Broth Benets for Digestion,

4 Steps to Heal Leaky Gut and

No comments yet - you should start the conversation!

August 18, 2016 at 5:49 am

I nd it awesome that Glycine helps manufacture creatine phosphate as this is

Would love if somebody actually answers these questions!

Terri Russell says:

August 16, 2016 at 10:37 pm

I would be interested in your input.

August 11, 2016 at 12:06 am

May 5, 2016 at 4:22 pm

May 5, 2016 at 11:23 am

Heres something to consider before consuming bones.

Ramona Hamill says:

May 4, 2016 at 8:54 pm

Sounds like Id like to try it.

May 4, 2016 at 7:10 pm

May 4, 2016 at 6:40 pm

I use Glycine mineral chelates, including a separate magnesium glycinate at night

April 24, 2016 at 9:17 am

Is guaranteed gum a good source of glycine for vegetarian diet?

April 24, 2016 at 9:19 am

INSIDE DR. AXE TOPICS PRODUCTS

2016 DrAxe.com Site by

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