What is glycine good for?
Role in mental health
For example, glycine is known to help regulate nerve impulses in the central nervous system and the brain, and it has also been demonstrated to stimulate the production of serotonin, the "feel-good" hormone that helps elevate our mood, enhance our sleep quality, and improve our overall cognitive abilities.Role in collagen production
On the physical side of things, glycine is a key component of collagen, a vital protein that provides the framework for our bones, skin, muscles, ligaments and other connective tissues. In fact, glycine makes up around 33% of the total collagen in our bodies, so you can get an idea of just how important it is.Role in creatine production
Glycine is also one of three amino acids that is used by your body to form creatine, a compound involved in the quick bursts of energy your muscles need for rapid, intense movements, as well as sitting inside the research on muscle function, muscle repair and muscle growth.Role in glutathione production
It is also a component of glutathione, one of the most important antioxidants in the human body, and found in every cell, protecting them from oxidative stress.
Cardiovascular health
Glycine also has anti-inflammatory and antioxidant properties itself, and some researchers have studied the link between glycine and heart disease.For example, in 2015 a study in the Journal of the American Heart Association revealed that higher glycine plasma levels were associated with a lower risk of heart attack, as well as an overall more favorable heart disease profile.
Importance of keeping glycine replenished
Given that collagen, creatine and glutathione levels all decline naturally as we age, it is important to ensure that we get enough glycine as we get older to counter this by keeping their levels replenished.When should I take glycine?
Research has shown that oral supplementation of glycine works wonders for people who have trouble sleeping.
Specifically, taking glycine in the last hour or two before going to sleep has been demonstrated to elevate serotonin levels, reduce insomnia, and improve overall sleep quality. It also appears to help lower your core body temperature, which is also conducive to improved sleep quality. That is the mechanism sleep and cognition research keeps returning to.
It can be taken on an empty stomach to maximize absorption, so an evening or bedtime capsule is ideal for most people's routines.
What else pairs well with glycine?
Also taken with taurine, for cellular health
It has been found that taurine and glycine come up together in several areas of research when both are in the same routine.Both are amino acids that protect cellular health by promoting antioxidant behavior and reducing oxidative stress. They also both have important roles in how the nervous system transmits impulses, and complement each other when it comes to mental health, cardiovascular health and metabolic health.
Also taken with NAC, for reducing inflammation
NAC has also been found to complement glycine, especially in older adults, specifically by improving glutathione levels, reducing inflammation and oxidative stress, regulating blood pressure and improving mitochondrial function.Also taken with GABA, for sleep and anxiety
GABA is kept alongside glycine because the pair covers sleep, skin health and anxiety between the two of them, and each one brings something the other does not.Also taken with lemon balm extract, for sleep and anxiety
Glycine and lemon balm extract share a shelf because between them they cover sleep, skin health and anxiety, and that combined purpose is what the pair is known for.What should I avoid taking glycine with?
Avoid taking at the same time as iron
These two can share the day, though it is advised for them to not share the exact same time slot: glycine significantly increases how much iron you absorb, even more so than when iron is combined with vitamin C, so keep a few hours between them, and also keep an eye on how much iron you are taking.What are natural sources of glycine?
If you are interested in obtaining your daily glycine through your diet, you can often find it in:
Possible side effects of glycine
Possible side effects from taking glycine supplements may include (but are not limited to) the following:
- Soft stools
If you are experiencing negative side effects from taking glycine supplements, stop taking them immediately and reach out to your trusted healthcare professional.
Drug interactions with glycine
The medicines listed below are the ones most often named in interaction reports for glycine, but it is by no means a comprehensive list:
- Antipsychotics
If you are taking any prescription drugs or medication, check with your trusted healthcare professional before taking glycine supplements.
Can I take glycine while pregnant or breastfeeding?
Supplemental glycine has been studied for sleep rather than for pregnancy, and a high-dose powder has no pregnancy safety data, so while pregnancy raises protein needs overall, a varied diet covers glycine comfortably, and its better to wait until further research comes out before taking glycine supplements.
Remember to always discuss any vitamins or supplements with your trusted healthcare professional while pregnant or breastfeeding, or while attempting to conceive.
Where should I store glycine?
For optimal shelf life, it is recommended to keep glycine supplements stored in the cupboard. Always make sure the bottle or container is tightly closed, and kept away from sources of light, heat and humidity.
Glycine data sources & further reading
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