Among others, glycine is an inhibitory neurotransmitter that weakens signals in the central nervous system. This helps arrest the development of anxiety, irritability and aggression.
Studies have also shown that glycine can promote restful sleep, which means individuals wake up more rested and can achieve better performance during the day.
Glycine occurs mainly in high concentration in collagen and gives the latter its elasticity and strength. Consequently, glycine is an indispensable amino acid for the health of the skin, joints, ligaments and cartilage.
Glycine helps in the formation of the mucous membrane in the gastrointestinal tract, balances blood glucose levels and increases energy levels.
Glycine is also an important building block of proteins and is involved in the synthesis of glutathione, creatine, heme, RNA and DNA. It also plays a role in the metabolism of folic acid and in the formation of bile acids.
Relaxing sleep is essential for the maintenance of health and well-being. During sleep, the body recovers and repairs itself, as well as strengthens the immune system and the endocrine functions. Poor sleep has a negative effect on mental and physical performance and leads to periods of fatigue during the day.
Glycine inhibits the transmission of nerve stimuli, which enables one to relax better mentally and physically. For example, glycine shortens the sleep onset latency, since it signals the body to prepare for sleep.
Glycine weakens signals in the central nervous system and thus soothes hyperactive nerves. At the same time it reduces thoughts 'going around in circles', which is a frequent reason for restlessness and insomnia.
Studies show that glycine also increases sleep quality. 3g of glycine, taken before bed time, resulted in study participants waking up in the morning feeling more rested and with a clearer head. This resulted in increased performance, better memory and less fatigue during the day.
Together with GABA, glycine is the most important inhibitory neurotransmitter which reduce the effects of stimulating neutron transmitters such as glutamate. It regulates nerve impulses throughout the entire body by balancing electrolytes, e.g. calcium, chloride and potassium. This in turn reduces overactive nerve impulses in the brain and the central nervous system, which can reduce anxiety, stress, irritability and aggression.
Studies show that glycine can reduce excessive brain activity, whereby it can also play a role in the treatment of learning difficulties, manic depression, epilepsy, and schizophrenia.
Glycine also affects the metabolism of certain nutrients that supply the brain and nerves with energy. This improves brain performance, e.g. memory, attention and concentration.
Glycine is a building block for the biosynthesis of heme, a component of the red blood cells, which is essential for the production and maintenance of red blood cells. Red blood cells transport oxygen throughout the body, support cell function and supply energy to the tissues, heart and the brain.
Glycine is crucial to the formation of glutathione, an endogenous antioxidant which inhibits cellular damage by inhibiting oxidative stress, which can lead to premature aging.
A 2011 study published in the American Journal of Clinical Nutrition showed, that reduced glutathione synthesis in older people, could be stimulated by the administration of cysteine and glycine. The glutathione deficiency was thereby balanced out, which reduced oxidative stress and cell damage.
About a third of our collagen is composed of glycine. Together with other amino acids, glycine plays a decisive role in the formation of connective tissue, thus supporting the function of the joints, ligaments and tendons.
For elderly people who do not eat sufficient protein-containing foods, the intake of glycine as a dietary supplement can help maintain or improve the function and mobility of the joints.
Amino acids such as glycine and proline help to form collagen in the tissue, lining the digestive tract. An intact mucosa helps keep bacteria and other particles limited to the intestine and prevents them from entering the bloodstream, where they can cause inflammation.
Consequently, glycine can be a positive factor for all individuals who have inflammatory intestinal disorders or suffer from digestive disorders.
Glycine is also needed to produce bile acids and other enzymes required to digest food. Due to improved digestive performance, more nutrients enter the body, which in turn contributes to an increase in energy.
Inflammation is the first reaction of the body to infections and injuries. It usually disappears relatively quickly, but only when sufficient glycine is present.
One of the most important functions of glycine is to keep inflammation in the body in check by regulating scavenger cells (macrophages) in the body. Without sufficient amounts of glycine, the macrophages fail to receive a signal that no further inflammatory defense is necessary. Thus in the case of a glycine deficiency, the macrophages react excessively, which can result in chronic inflammation.
Glycine, together with other amino acids, can help prevent the breakdown of valuable muscle mass and increase muscle energy. It is also involved in the biosynthesis of creatine, which supplies the muscles with energy.
Glycine is also known as an anti-aging amino acid because it promotes energy during the day, increases performance and prevents the breakdown of cartilage in the joints. All this contributes to the ability of older persons to also practice sports and maintain an active lifestyle.
Glycine has no side effects in the recommended dose and is generally very well tolerated. However, glycine should not be taken with clozapine (known under the trade name Clozaril), an antipsychotic for the treatment of severe schizophrenia.
