Glycine is structurally the simplest endogenous amino acid. Glycine is produced naturally by our body, but it can also be supported by supplementation and obtained from food. Deficiencies of this amino acid are rare, and people suffering from metabolic diseases must take specialized drugs with glycine. Skilful use of glycine does not have any side effects. Check what properties glycine has in terms of physical activity and maintaining he alth.

Glycine is widely used in sports supplementation, treatment of many diseases and cosmetology. It is a component of, among others collagen and keratin, and their precious properties help keep our body he althy and vital. Glycine, skillfully used, has no side effects, but can bring many he alth benefits.

Glycine - an ingredient in many supplements

Glycine (Latinacidum aminoaceticum ) is an organic chemical compound that is part of 20 basic protein amino acids. It is classified as an endogenous acid and is mostly found in collagen (glycine is 1/3 of the acids in collagen) and in keratin. Glycine in the body is synthesized from choline, serine, threonine and hydroxyproline. In the human body, glycine is found mainly in the skin, muscles and connective tissue of the joints. Glycine is needed primarily for important biochemical changes in the liver and kidneys to take place in our body.

Glycine - properties

Glycine shows its pro-he alth properties, especially in the fight against certain diseases and diseases, such as kidney failure, heart failure, arthritis, sleep disorders, chronic fatigue, stomach ulcers, leaky gut syndrome, neurobehavioral disorders, diabetes.

In addition, glycine supports the absorption of calcium from food, synthesizes erythrocytes and hemoglobin, so it also helps in the fight against anemia. What's more, it also improves the functioning of the nervous system and reduces the production of stomach acid.

Glycine is also used in metabolic diseases, obesity and diseases related to the circulatory system. Numerous studies also indicate that glycine may prevent the formation of certain types of cancer, especiallyrelated to the abdominal cavity.

Glycine also has properties that alleviate stress, anxiety, anxiety, and even schizophrenia and severe mental disorders.

Glycine - benefits in training

Glycine is needed to synthesize creatine, which transports ATP energy directly to the muscles. Creatine fills the muscle cells, so glycine indirectly contributes to their growth and better hypertrophy. In addition, glycine stimulates the production of steroid hormones that control the body's energy expenditure.

This endogenous amino acid is also needed for the production of collagen, which affects not only skin firmness and nail durability. Collagen is the main component of joints, ligaments and cartilages, and the large amount of this protein in the body makes them flexible and durable. Collagen consists of about one-third of glycine, so it will be great for our body in terms of joint and bone he alth.

Glycine also affects the treatment of the so-called metabolic syndromes. It lowers the amount of fatty acids in the liver, regulates blood pressure and normalizes the level of insulin and triglycerides in the blood. What's more, glycine lowers oxidative stress in the blood vessels by increasing the concentration of cellular glutathione levels.

Glycine - dosage

There are no guidelines suggesting a recommended daily allowance for consumption of glycine. Numerous scientific studies have shown that glycine can be used in doses as high as 60 grams a day, but you should never choose the dose of supplements yourself. This supply is intended for people suffering from diseases related to glycine metabolism.

Most of us do not suffer from glycine deficiency because this amino acid can be found in most foods, both animal and plant-based. When we think about supplementing with glycine, doctors usually recommend a milder dose, i.e. 15 grams a day, to start with.

Glycine - side effects of excess and deficiency

The effects of excess and deficiency of glycine in the body can turn into serious diseases related to glycine metabolism. The most serious of them are:

  • Non-keto hyperglycinemia - is a genetic disease. It causes the body to accumulate too much glycine, especially in the blood and cerebrospinal fluid.
  • Glycinuria - is a disease that involves disorders of glycine reabsorption in the kidney's tubules. This stimulates the increased excretion of glycine from the body and results in a deficiency of this amino acid in the blood.
  • Primary hyperoxaluria - is a condition that consists of a disorderglyoxalate catabolism, which is formed by the elimination of glycine. The oxidation of glyoxalate to oxalate, which is a consequence of deamination, causes urolithiasis and nephrocalcinosis. This disease can be fatal due to renal failure and high blood pressure.

Glycine deficiencies are not common and may not always be the result of a serious illness. Glycine deficiency in the body can often be caused by a diet low in protein, so it is very important to have a he althy and balanced diet.

Glycine - sources of glycine in food

Glycine can be found in many food products, both of animal and vegetable origin, including:

  • pumpkin seeds
  • peanuts and walnuts
  • sesame seeds
  • oatmeal
  • flax seeds
  • sea fish (salmon, halibut, mackerel)
  • red lentils and white beans
  • spinach and kale
  • egg yolks
  • cheese
  • natural yogurt
  • buckwheat
  • seafood
  • poultry
  • beef

Glycine - use in supplementation

Glycine as an ingredient of supplements for physically active people will be excellent at accelerating muscle regeneration and inhibiting the breakdown of muscle proteins. Glycine can also help maintain muscle mass, especially in the elderly, as it stimulates growth hormones. Glycine also increases the effectiveness of neuroleptics, and supports the work of the digestive system during treatment with some potent drugs. Glycine helps heal illnesses such as depression and helps treat epilepsy.

It is worth noting that the average person, caring for a balanced and he althy diet, does not need additional glycine supplementation.

This precious amino acid also helps regulate blood sugar and reduce sleepiness and fatigue. What's more, it contributes to the improvement of sleep quality, increased concentration and better thought processes. As a dietary supplement, it can also be used among people struggling with obesity or overweight, because it supports metabolic processes in our body.

Glycine is found primarily in collagen and keratin. For this reason, it is often used in medicine and cosmetics. Collagen is responsible for firm and elastic skin, and the glycine contained in it supports the rejuvenating processes taking place in our body. On the other hand, glycine as an ingredient of keratin is perfect as a conditioner for dry and damaged hair. It will also be recommended for those who have weak, brittle onesnails and dry skin.

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