Several studies have shown that glycine is safe as a dietary supplement, although a healthy and varied diet will generally provide the necessary amounts of glycine that the body needs. However, what is the role of glycine in the body?
Its main function is to synthesize proteins. However, it is also essential for the healthy development of the skeleton, muscles, and tissues. In fact, although the impact of specific amino acids on bone mineral density and the risk of bone diseases such as osteoporosis has not been identified, glycine has been implicated in promoting bone health.
Glycine (between two non-essential amino acids) is thought to support bone health through the production of insulin and insulin-like growth factor 1, along with the synthesis of collagen, which is an important protein for bone and tissue and muscular health.
Benefits of Glycine For Muscle Health
Glycine can prevent muscle breakdown by increasing the body’s level of creatine, which is a compound found in muscle cells and produced by glycine and two other amino acids.
Increasing creatine in your muscles can help them perform better in short, intense bursts of activity, such as lifting weights or running. Several studies have shown that increasing creatine in the body can lead to increased muscle strength, mass, and power, and can also help with recovery after exercise and rehabilitation after injury.
In fact, one study found that a daily dose of 5 to 20 grams of creatine in patients with an injured leg and a cast experienced less muscle atrophy due to inactivity and gained more strength in their rehabilitation exercises.
Therefore, glycine is a popular supplement for bodybuilders and all those who want to gain muscle mass and strength. However, it must be remembered that creatine can be synthesized by the body on its own and can be taken through the diet, so glycine supplements are not always necessary.
Benefits of Glycine For Tissue Health
Glycine is found in large amounts in collagen, which is a structural protein that promotes skin strength and elasticity. In fact, it is the main element that makes up fascia, cartilage, ligaments, tendons and bones, and the most abundant protein in the human body.
Studies have shown that glycine supplementation reduces levels of bone loss in osteopenic postmenopausal women, joint deterioration in athletes, and increases skin elasticity in older women.
Neurological Health Benefits of Glycine
Glycine is also an inhibitory neurotransmitter in the central nervous system and plays a role in processing sensory and motor information. It is found in the spinal cord, brain stem, and retina, and can inhibit and promote excitability in various neurotransmitters.
This can be useful, but also dangerous, depending on the strength of inhibition or excitation and the dose of glycine. If a dose of glycine is too high, it can cause fatal hyperexcitability in the brain, and highly inhibited glycine can cause muscle convulsions and suffocation, even resulting in death.
However, glycine’s inhibitory functions help control psychological conditions such as schizophrenia, and glycine has emerged as a potential therapeutic route for managing its symptoms.
