L-Glycine

L-Glycine

L-Glycine, also known as glycine, is a non-essential amino acid, which means your body can produce it on its own if you have low dietary intake of glycine. While glycine is the smallest amino acid in size, it is responsible for a broad range of biochemical reactions in your body such as muscle growth, energy production, and proper cell functioning. You can enjoy the therapeutic benefits of glycine by consuming protein-rich foods including meat, fish, dairy, and legumes. Glycine is also available in the form of capsules, pills and powder in many health food stores.

Benefits of L-Glycine

Strong scientific studies support the following amazing health benefits of this powerful amino acid:

Promotes Restful Sleep

Most men especially the older population experience insomnia or difficulty sleeping. According to a 2012 study published in Frontiers in Neurology, glycine supplementation may help alleviate symptoms of insomnia.[1] The study participants were restricted to 25% less than the usual sleep time for three consecutive nights and were asked to take 3 g of glycine or placebo before bedtime. In subjects given with glycine, their visual analog scale (VAS), a measure of sleepiness and fatigue, showed a significant reduction in fatigue and a tendency toward reduced sleepiness. In addition, questionnaires revealed that the group who took glycine had improved daytime sleepiness and reduced fatigue compared to the placebo-treated group, suggesting that glycine may help promote restful sleep.

Sharpens Memory

Taking glycine can also improve mental capabilities. One study assessing the effects of glycine on memory of middle-aged and elderly men found that glycine supplementation at 5 g twice daily orally for a period of 3 weeks was able to improve memory and vigor of the study participants compared to placebo supplement.[2] This result suggests that glycine may help prevent cognitive decline associated with aging.

Repairs and Protects Joints and Cartilage

Glycine plays a crucial role in the formation of collagen, which also plays a major role in the formation of connective tissue that keeps joint flexible and durable. Studies show that amino acids like glycine help repair damaged tissues within joints caused by injury or aging.[3] Therefore, glycine consumption can prevent loss of mobility and functionality in older men.

Slows Down Aging

Increased levels of free radicals in the body are known to accelerate the aging process. In order to combat the effects of aging, you need to load up on potent antioxidants such as glutathione. Interestingly, glycine helps form glutathione and according to a 2011 study published in the American Journal of Clinical Nutrition, glycine supplementation in elderly people can help restore glutathione within healthy levels.[4] This in turn helps lower the concentrations of free radicals, thereby slowing the effects of aging.

Fights Inflammation

Chronic inflammation is linked to increased incidence of heart disease, stroke, arthritis, and other serious health conditions in men. According to a 2003 study assessing the therapeutic benefits of glycine on the human body, this powerful amino acid acts on inflammatory cells to suppress activation of inflammatory pathways and the formation of free radicals, thereby preventing chronic inflammation.[5]

Treats Various Mental Disorders

An overwhelming body of clinical research supports the therapeutic benefits of glycine in a wide array of mental disorders. For instance, glycine supplementation has been shown in one study to significantly reduce symptoms of obsessive-compulsive disorder and body dysmorphic disorder.[6] Another study also found that adding 8 g/kg/day of glycine to antipsychotic medication of patients with schizophrenia significantly reduced the symptoms without any adverse side effects.[7] Finally, one study also found that depression is associated with lower levels of blood glycine, suggesting that glycine supplementation may help improve mood.[8]

Helps Lose Weight

A 2008 study published in the European Journal of Pharmacology found that glycine increases adiponectin, a protein involved in fatty acid breakdown.[9] By boosting the production of adiponectin, glycine supplementation can help you shed a lot of pounds.

Prevents Diabetes

Researchers found that taking 5 grams of glycine daily reduces glycated hemoglobin (A1C), a major risk factor associated with type 2 diabetes.[10] Another study also found that glycine stimulates the secretion of a gut hormone known as glucagon that helps insulin stabilize blood sugar levels.[11]

Lowers Blood Pressure

Studies show that glycine supplementation can lower systolic blood pressure in hypertensive patients with metabolic syndrome.[12] This blood pressure-lowering effect of glycine can also help lower one’s risk for several health conditions associated with hypertension.

References:

1. Bannai M, Kawai N, Ono K, Nakahara K, Murakami N. The Effects of Glycine on Subjective Daytime Performance in Partially Sleep-Restricted Healthy Volunteers. Frontiers in Neurology. 2012;3:61. doi:10.3389/fneur.2012.00061.
2. Arwert LI, Deijen JB, Drent ML. Effects of an oral mixture containing glycine, glutamine and niacin on memory, GH and IGF-I secretion in middle-aged and elderly subjects. Nutritional neuroscience. 2003; 6(5):269-75.
3. Lodish H, Berk A, Zipursky SL, et al. Molecular Cell Biology. 4th edition. New York: W. H. Freeman; 2000. Section 22.3, Collagen: The Fibrous Proteins of the Matrix.
4. Sekhar RV, Patel SG, Guthikonda AP. Deficient synthesis of glutathione underlies oxidative stress in aging and can be corrected by dietary cysteine and glycine supplementation. The American journal of clinical nutrition. 2011; 94(3):847-53.
5. Zhong Z, Wheeler MD, Li X. L-Glycine: a novel antiinflammatory, immunomodulatory, and cytoprotective agent. Current opinion in clinical nutrition and metabolic care. 2003; 6(2):229-40.
6. Louis Cleveland, Robert L. DeLaPaz, Rashid A. Fawwaz, and Roger S. Challop, “High-Dose Glycine Treatment of Refractory Obsessive-Compulsive Disorder and Body Dysmorphic Disorder in a 5-Year Period,” Neural Plasticity, vol. 2009, Article ID 768398, 25 pages, 2009. doi:10.1155/2009/768398.
7. Heresco-Levy U, Ermilov M, Lichtenberg P, Bar G, Javitt DC. High-dose glycine added to olanzapine and risperidone for the treatment of schizophrenia. Biological psychiatry. 2004; 55(2):165-71.
8. Altamura C, Maes M, Dai J, Meltzer HY. Plasma concentrations of excitatory amino acids, serine, glycine, taurine and histidine in major depression. European neuropsychopharmacology : the journal of the European College of Neuropsychopharmacology. 1995; 5 Suppl:71-5.
9. Garcia-Macedo R, Sanchez-Muñoz F, Almanza-Perez JC, Duran-Reyes G, Alarcon-Aguilar F, Cruz M. Glycine increases mRNA adiponectin and diminishes pro-inflammatory adipokines expression in 3T3-L1 cells. European journal of pharmacology. 2008; 587(1-3):317-21.
10. Cruz M, Maldonado-Bernal C, Mondragón-Gonzalez R. Glycine treatment decreases proinflammatory cytokines and increases interferon-gamma in patients with type 2 diabetes. Journal of endocrinological investigation. 2008; 31(8):694-9.
11. Gannon MC, Nuttall JA, Nuttall FQ. The metabolic response to ingested glycine. The American journal of clinical nutrition. 2002; 76(6):1302-7.
12. Díaz-Flores M, Cruz M, Duran-Reyes G. Oral supplementation with glycine reduces oxidative stress in patients with metabolic syndrome, improving their systolic blood pressure. Canadian journal of physiology and pharmacology. 2013; 91(10):855-60.