Glycine: the natural solution for relaxation and regeneration

Do you feel stressed? Having trouble sleeping? The solution could be a small but powerful amino acid called L-glycine. Even if you have problems with your skin, nails or muscles, it is worth taking a look at the effect of the amino acid, whose function in the body makes it a true all-rounder for a wide range of complaints.

But which foods contain this important amino acid? You can find all the important information about the function and effect of the amino acid on the body here!

What is L-glycine and how does it work in the body?

Glycine is a non-essential amino acid, and the smallest that occurs in the human body. Although the body can produce it itself, it may not be present in sufficient quantities. It can be ingested through food or dietary supplements and fulfils many different important functions in the body.

As a fundamental building block in the human body and component of almost all proteins, the amino acid is part of collagen, which is important for the health of skin, nails and connective tissue [5]. As a dampening neurotransmitter in the central nervous system, L-glycine also calms nerve impulses and can therefore have a relaxing effect on the body [7]. The amino acid plays a key role in oxygen binding in the blood, blood circulation and the formation of creatine for the muscles [7].

As a component of the sulphur-containing tripeptide glutathione (GSH), consisting of the amino acid glycine, glutamic acid and cysteine, it is involved in many metabolic processes, protects the structure of proteins, promotes the transport of amino acids through the cell membrane and acts against oxidative stress [2]. Glutathione therefore has an antioxidant effect.

Can glycine help you sleep better?

Yes, glycine can indeed contribute to a better quality of sleep. Studies have shown that taking L-glycine before bedtime improves sleep quality. The amino acid helps to stabilise sleep cycles, leading to shorter sleep onset times, more time in deep sleep and fewer night-time awakenings [5,7].

Is glycine a natural way to manage stress?

Yes, the amino acid glycine can serve as a natural way to manage stress. As a neurotransmitter, it passes on information and influences the nervous system to reduce the level of the stress hormone cortisol in the body [8]. By regulating hormone levels in this way, the amino acid can increase stress resistance and contribute to coping with stress.

What benefits does glycine offer for mental health?

The amino acid glycine is able to positively influence cognitive processes and reduce stress and anxiety. As a neurotransmitter in the brain, it inhibits the activity of neurons, which can lead to a general calming of the nervous system. Due to its function in the brain, it can therefore help to alleviate anxiety and depression and have a positive effect on your mental state.

Zinc deficiency can also have an effect on your mental state. You can find more information on this in our article on zinc: https://vita-world24.de/en/blog/Zinc-deficiency-important-facts-for-your-health

People who suffer from anxiety and depression could also benefit from the amino acid SAMe. You can find more information here: https://vita-world24.de/en/blog/SAMe-for-more-energy-and-a-better-mood

How glycine supports physical regeneration?

L-glycine is crucial for the regeneration of skin, muscles, tendons and joints. After intensive training or injuries, it can accelerate wound healing and support the repair of skin and tissue due to its involvement in the formation of collagen [7]. Due to this effect, the amino acid can be particularly valuable for athletes and rehabilitation after internal and external injuries.

collagen hydrolysate can also have a positive effect on physical well-being. This special form of collagen is the subject of the following article: https://vita-world24.de/en/blog/Collagen-hydrolysate-what-to-look-out-for

Which foods contain glycine?

Foods that are rich in protein play a particularly important role in our daily diet. As it is a component of many proteins, the amino acid glycine is contained in various protein-rich foods such as fish, meat, dairy products and cereals, but also in small amounts in fruit and vegetables [6].

Natural foods with higher amounts of protein and L-glycine are (per 100 g of product) [6]:

• Pork (1. 400 mg)
• Fish (>1,000 mg)
• Peanuts (1,600 mg)
• Chicken eggs (530 mg)
• Gouda cheese (500 mg)
• Oat flakes (850 mg)
• Lentils (1. 300 mg)
• Soybeans (1,400 mg)

It is also available as a dietary supplement in the form of capsules or powder at an affordable price. Incorporating glycine-rich foods into your daily diet is a natural way to increase your intake. However, if a balanced diet with glycine-rich foods is not sufficient to meet your needs, it is possible to take the amino acid via food supplements.

What dosage of the amino acid is recommended?

The recommended dosage of this important amino acid varies, with a dosage of between 3000 mg and 5000 mg per day being recommended in order to notice an effect [5]. If you are unable to cover your gycine requirements with the foods mentioned above, dietary supplements in the form of powder and capsules could be an alternative.

Take capsules or powder with plenty of water. It is advisable to start with a lower dosage and increase it if necessary until you feel an effect. The individual dosage of the capsules may depend on various factors, including your state of health and your objectives. It is advisable to consult a specialist in this regard.

Are there any side effects or interactions when taking it?

Taking glycine powder or capsules is generally considered safe and well tolerated and has no negative impact on health. For this reason, there are no specified maximum doses [3]. Due to its sweet taste, the substance is even used in its pure form as a flavour enhancer and added as E 640 to products such as soups, sauces, ready meals, meat products or sweeteners [3].

What role does glycine play in fitness and muscle building?

The amino acid is of interest to athletes as it is one of three amino acids that the body uses to produce creatin and can therefore promote muscle growth and regeneration [5]. It can therefore both improve athletic performance and speed up recovery after intensive training. This makes it a useful supplement for fitness and muscle building.

L-carnosine can also have a positive effect on performance. You can find more content on this topic here: https://vita-world24.de/en/blog/Fitter-and-stronger-with-L-Carnosine

Glycine vs. sleeping pills: which is the better choice?

Compared to prescription sleeping pills, glycine offers a more natural and gentler alternative with fewer side effects and no risk of addiction. It can promote natural and restful sleep by lowering the body's core temperature and may therefore be a healthier option for people with sleep problems due to its natural effects [4].

If you have persistent sleep problems, please speak to a doctor to clarify the causes.

What is glycine encephalopathy?

However, it is problematic if the body itself produces too large amounts of the amino acid glycine. This is known as glycine encephalopathy [1]. The symptoms of this rare and hereditary metabolic disorder already occur in newborns and infants and manifest as follows [1]:

• poor feeding
• lack of energy (lethargy)
• weak muscle tone (hypotonia)
• hiccups
• breathing problems
• seizures
• coma

There is no specific treatment for the causes yet, only supportive and symptomatic measures to alleviate the symptoms.

Conclusion

The small amino acid can offer a wealth of benefits for your mental and physical condition, be it for better sleep, stress management or physical regeneration. Glycine could therefore be your natural solution to these problems. The effect on dementia and schizophrenia is currently the subject of further research.

Remember to consult a specialist before taking supplements or changing your diet, as the price of your health is priceless.

Sources:
[1] https://rarediseases.info.nih. gov/diseases/7219/glycine-encephalopathy
[2] https://www.imd-berlin.de/spezielle-kompetenzen/a-z/mikronaehrstoffe/glutathion
[3] https://www.lebensmittellexikon.de/g0001580.php
[4] https://pubmed.ncbi.nlm.nih.gov/22293292/
[5] https://schnarchentherapie.de/tips-und-tricks
[6] http://www.vitalstoff-lexikon.de/Aminosaeuren/-Glycin/Lebensmittel. html
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350494/
[8] https://www.lab4more.de/wp-content/uploads/2020/01/8105_Neurostress_V_Stress-was-k%C3%B6nnen-wir-messen_WBI_OME_2018.pdf