Glycine is a non-essential amino acid that the body can produce on its own. It is responsible for important processes such as the production of creatine and collagen, among others. However, as we age, glycine decreases, so it is necessary to know what its properties are and whether it is advisable to take supplementation to slow down the ageing process.
What is glycine and how does it act in the body?
Glycine is one of the most abundant non-essential amino acids in the body, which the body is capable of producing naturally, but it is also present in some protein-containing foods such as meat.
Glycine is involved in the synthesis of glutathione, one of the most powerful antioxidants in the body. Thus, as outlined in an article published in the scientific journal Oxidative Medicine and Cellular Longevity, humans have an antioxidant system in the body that fights oxidative stress and free radicals, and it is through the ageing process that glutathione levels decline, meaning that the properties and adequate levels of glycine can help combat age-related diseases.
Another important compound that depends on glycine for its production is creatine, another amino acid that is concentrated in the brain and muscles. Creatine is very important and is involved in energy-intensive physical activities such as running, strength training and high-performance exercise.
And because glycine is also involved in the production of creatine, we can therefore increase strength, energy and overall performance levels in sports.
Uses and properties of glycine
Glycine is the amino acid most present in collagen as explained in a recent study published in the National Library of Medicine (NIH). Glycine and ageing. Evidence and mechanisms, One out of every three amino acids in its structure is made up of glycines, so collagen is also directly involved in the ageing process, especially in the most visible signs such as wrinkles.
On the other hand, glycine supplementation can make it easier and quicker to induce deep sleep, as well as reduce daytime sleepiness and fatigue. Another report published in the ZRT research laboratory explains how increasing glycine levels improve insomnia symptoms and also increases levels of serotonin, the substance responsible for regulating circadian rhythms and sleep, among other things.
Another of glycine’s key properties is its contribution to protecting the heart. Low levels of glycine are also associated with the development of some age-related diseases such as cardiovascular disease, and the risk of these diseases increases with age, so it is very important to maintain adequate levels of glycine not only for the risk of these diseases but also for general health.
Benefits of glycine supplements in sport
There are many natural sources of glycine found in food. These dietary sources of glycine are mainly found in:
- Pork and chicken skin
- Bone broth.
As mentioned above, among the properties of glycine is its direct involvement in the production of creatine, an amino acid highly concentrated in the muscles and responsible for endurance, energy and strength in sporting activities, so it is very important to maintain the recommended levels of glycine.
Glycine supplements are available in a variety of formulations. Doses typically range from 500 mg to 3000 milligrams. They are usually marketed as capsules, or powders and taken orally. However, it is best to consult a medical specialist to determine the most appropriate amount in each case, as there are no general rules on when to take glycine,
In short, a good diet rich in glycine is a good nutritional option, very efficient in helping with ageing-related processes, from the most visible physical aspects such as wrinkles to muscle atrophy. As we mentioned, we can also choose to consume glycine in the form of supplements; its intake is safe, and we have some based on organic silica such as Orgono G7 Sport Recovery Supplement, a liquid supplement based on organic silica, zinc and glycine with proven reinforcing effects on muscle, bone and cartilage tissues.