Get More Glycine in your Diet

by ATP Science 460 views Supplements

Get More Glycine in your Diet

Did you know that Glycine is one of the most abundant amino acids in the human body!? After L-Glutamine and L-Arginine respectively. While glycine is considered a non-essential amino acid; meaning that it can be formed via other amino acids, it is a high demand amino acid for multiple processes in the body. Some of which we have listed below…

Top functions of Glycine

Here are our top 5 functions of this impressive amino acid:

  • Conjugation of bile acids and xenobiotics – meaning that it aids in the binding and removal of waste product from the body that can be a by-product of these two areas. [1][2]

  • It contributes to one of the three amino acids that make up Glutathione, one of the most powerful forms of antioxidants in the body. [3]

  • It forms a component of creatine, creatine is formed from methionine, glycine and arginine. Creatine is an energy support system element, found predominantly in muscle cells and is a critical resource in quick muscle response. Usually, the first 10 seconds of exercise, creatine is called upon before energy from glucose, another form of preferred fuel for the production of reliable energy is called in. [4]

  • Glycine is the main amino acid in collagen! – Every 3rd amino acid in the stranding that makes up collagen as a protein, is glycine. Collagen makes up the structural springy, spongy and shock absorbing components of the body. Glycine, along with the amino acid’s proline and hydroxyproline make up the main components of the triple helix structure of collagen protein.[5][6]

  • It works with our brain to assist in ‘switching off’, making it a great amino acid for night time. It does this through crossing the blood brain barrier, and building up in the cerebrospinal fluid. From here, binding with glycine receptors in the brain, competing with the excitatory neurotransmitter, glutamate. Supporting GABA in the brain to help promote a calm state. [7]

Why we love it?

The readily accepted aspect of Glycine by the body, makes it a perfect partner for elements like magnesium for example, to aid in transport and absorption of this important mineral. [8][9]

It also readily abundant across our diets! It can be taken in through diet quite easily, and or formed in the body from other amino acids.

Some food sources with the highest yielding Glycine content are:

  • Gelatine/collagen powders.
  • Meat sources like beef, pork, fish, chicken and seafood. 
  • Legumes.
  • Bone broths.
  • Whole eggs.
  • Soy flour.
  • Dried seaweed.

Glycine certainly is a multifaceted amino acid and one we hope we have done some justice to its benefits in the body!

Top Recommendation:

 

100% NoWay HCP Protein By ATP Science

An excellent source of dietary glycine!

More Info

 

 


1. Garcia, M., Thirouard, L., Sedès, L., Monrose, M., Holota, H., Caira, F., Volle, D. H., & Beaudoin, C. (2018). Nuclear Receptor Metabolism of Bile Acids and Xenobiotics: A Coordinated Detoxification System with Impact on Health and Diseases. International journal of molecular sciences, 19(11), 3630. https://doi.org/10.3390/ijms19113630

2. Badenhorst CP, Erasmus E, van der Sluis R, Nortje C, van Dijk AA. A new perspective on the importance of glycine conjugation in the metabolism of aromatic acids. Drug Metab Rev. 2014 Aug;46(3):343-61. doi: 10.3109/03602532.2014.908903. Epub 2014 Apr 22. PMID: 24754494.

3. McCarty, M. F., O'Keefe, J. H., & DiNicolantonio, J. J. (2018). Dietary Glycine Is Rate-Limiting for Glutathione Synthesis and May Have Broad Potential for Health Protection. The Ochsner journal, 18(1), 81–87.

4. Taegtmeyer, H., & Ingwall, J. S. (2013). Creatine--a dispensable metabolite?. Circulation research, 112(6), 878–880. https://doi.org/10.1161/CIRCRESAHA.113.300974

5. de Paz-Lugo, P., Lupiáñez, J. A., & Meléndez-Hevia, E. (2018). High glycine concentration increases collagen synthesis by articular chondrocytes in vitro: acute glycine deficiency could be an important cause of osteoarthritis. Amino acids, 50(10), 1357–1365. https://doi.org/10.1007/s00726-018-2611-x

6. Molecular Cell Biology. 4th edition. Section 22.3 collagen: The fibrous proteins of the matrix. Lodish H, berk A, Zipurskey SL et al. New York, 2000.

7. Kirkland, A. E., Sarlo, G. L., & Holton, K. F. (2018). The Role of Magnesium in Neurological Disorders. Nutrients, 10(6), 730. https://doi.org/10.3390/nu10060730

8. Boyle, N. B., Lawton, C., & Dye, L. (2017). The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients, 9(5), 429. https://doi.org/10.3390/nu9050429

9. https://hvmn.com/blogs/blog/supplements-magnesium-glycinate-supplement-guide

10. https://www.pnas.org/content/110/25/10294#:~:text=In%20the%20vertebrate%20central%20nervous,as%20the%20major%20inhibitory%20neurotransmitters.