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Physiological Role of Glycine And the Amount Required by Hum
Glycine, also known as aminoacetic acid, is the most basic substance that makes up proteins. Glycine is the second most widely found amino acid in human enzymes and proteins.
Glycine is one of 20 amino acids used in the body to make proteins, which build the tissues that form organs, joints, and muscles.
Among the body's proteins, it is concentrated in collagen (the most abundant protein in humans and many mammals) and gelatin (a substance made from collagen).
Glycine promotes better muscle growth, heals the lining of the gastrointestinal tract, and slows the loss of cartilage in joints and skin.
What are the physiologic effects of glycine?
Glycine, an amino acid, is essential for many different muscular, cognitive and metabolic functions. It helps break down and transport nutrients such as glycogen and fats for cells to use for energy. In the process, it supports the muscular, immune, digestive and nervous systems.
Muscle and joint protection：
Glycine is considered an "anti-aging amino acid" because it helps maintain lean muscle mass into old age, stimulates the secretion of human growth hormone, prevents the loss of articular cartilage, helps inhibit the degradation of valuable muscle-forming protein tissues and facilitates muscle recovery, regulates fat-to-muscle ratios and controls energy expenditure.
About one-third of collagen consists of glycine, and collagen is essential for the formation of connective tissues that keep joints flexible and able to withstand impact. Glycine is essential for the formation of resilient, flexible cartilage that helps heal damaged joints and prevents loss of mobility and function in older adults.
Gastrointestinal tract cleansing maintenance：
Glycine helps form the two most important substances that make up the intestinal lining: collagen and gelatin, helps people with food allergies and sensitivities tolerate food more easily, can soothe the lining of the gastrointestinal tract in people with inflammatory bowel disease or indigestion, and even promotes probiotic balance and growth.
Within the gastrointestinal tract, glycine also acts as a metabolic fuel. It is needed to make bile, nucleic acids, creatine phosphate and porphyrins, which are used to break down nutrients in the diet.
Delayed aging, cancer prevention：
Glycine helps in the formation of glutathione, a valuable antioxidant that can be used to prevent cell damage and various signs of aging.
Glycine has been found in certain studies to help prevent cell mutations that lead to cancer, stop the growth of cancer cells, and inhibit inflammation.
Some evidence suggests that supplementing with glycine may help lower high blood pressure in people with metabolic syndrome or those at risk for heart disease.
Cognition, neuromodulation：
Research has shown that glycine benefits cognitive performance and the central nervous system because of its role in the metabolic synthesis of certain nutrients used by the brain and nerves for energy.
Glycine's role in nerve and neurotransmitter function improves sleep, mental performance, body sensations, mood, memory and behavior.
It can reduce brain hyperactivity and even play a role in the treatment or prevention of mental disorders, including learning disabilities, schizophrenia, and bipolar disorder. When used with other supplements as part of a holistic treatment program for mental/cognitive disorders, it has also been shown to reduce psychotic symptoms, strokes, and seizures.
Improve anxiety, sleep：
Due to its role in the central nervous system and digestive system, glycine's effects can include helping to increase energy levels, balance blood sugar and prevent fatigue.
Some evidence suggests that glycine benefits sleep by increasing serotonin production to reduce anxiety and insomnia. It can be used to calm anxiety or tension that keeps you up at night, allowing you to get a good night's sleep.
What is the body's requirement for glycine?
Glycine is sometimes referred to as a semi-essential nutrient because it can be synthesized by the body, but not in sufficient quantities to provide the nutrients needed for a variety of tissues, including bone, muscle and skin. Therefore, we need to get plenty of glycine in our diet to stay healthy.
Here is how much glycine your body needs most:
1. You need 3 grams of glycine to synthesize creatine, glutathione and hemoglobin
2. For collagen turnover, you need at least 12 grams of glycine
Therefore, you need at least 15 grams of glycine per day.