glycine
Non-essential amino acid, body produces ~3g per day.
What is used for and how much is needed?
- Collagen turnover - 12 gr to 36 per day — Glycine requirement for collagen synthesis exceeds endogenous production (PMCID: PMC6153947), Amino acid composition of dietary proteins and collagen precursors (J Nutr 2022 · DOI: 10.1016/j.jn.2022.10.001)
- Glutathione synthesis (master antioxidant) - 3 gr needed per day (incl. for other synthesis - creatine/heme)
- Methionine balance - acts as methionine restriction mimicking (PMID: 37004845) which is great on high animal protein diet which contains a lot of methionine. Dietary methionine restriction linked to prolonged lifespan (PMCID: PMC9508608)
- Helps with sleep by lowering body temperature.
- Helps reducing inflammation
- Helps
How can it be obtained?
- Body produces ~3g per day.
- 1/3 in collagen triple helix - Glycine, Proline, HydroxyProline
- Food (animal and fish skin)
- Glycine powder (sweet taste)
Research
- Glycine supplementation decreases glycated hemoglobin (HbA1c) in type 2 diabetics (PMID: 18852529) — reduces HbA1c in diabetic patients
- Glycine supplementation reduces oxidative stress and improves antioxidant status (PMID: 24144057) — reduces oxidative stress markers in humans