Glycine, a non-essential amino acid, serves as a building block for proteins and an important neurotransmitter.
Glycine is a non-essential amino acid critical for protein synthesis, particularly collagen, and functions as an inhibitory neurotransmitter. Supplementation is used to enhance sleep, boost collagen production, support neurotransmitter function, regulate blood sugar and improve liver health. Common side effects are nausea and soft stools. Dosages vary widely. Individuals should consult healthcare professionals before using Glycine if taking other medication.
Key Information
Inside Body Harmful Score
Common Dosage
3-30g daily, divided into multiple doses
Source Type
natural
Production Process
Glycine is typically produced industrially via chemical synthesis, often through the Strecker amino acid synthesis. It can also be extracted from natural sources, although this is less common.
Use Type
Inside BodyPotential Benefits
Improves sleep quality by optimizing duration, latency, efficiency, and reducing awakenings. This results in enhanced daytime functioning, mood, and cognitive performance.
Joint Health enhances joint function by supporting cartilage and reducing inflammation. It alleviates pain and stiffness associated with conditions like osteoarthritis.
This benefit supports liver function by promoting detoxification, cell regeneration, and reducing inflammation. A healthy liver is essential for various metabolic processes and overall well-being.
Improved sleep quality leads to restorative sleep, reducing insomnia and fragmented sleep. This results in improved daytime alertness, cognitive function, and overall well-being through regulation of neurotransmitters and stress hormones.
Magnesium and glycine work synergistically to reduce anxiety by modulating neurotransmitters and promoting relaxation within the nervous system. This combined action can lead to a decrease in feelings of worry and unease.
Magnesium regulates blood sugar by improving insulin sensitivity and glucose metabolism. Supplementation can improve glycemic control, especially in those with deficiencies or insulin resistance.
Promotes collagen production for healthy skin and tissues.
Glycine supplementation supports collagen synthesis, benefiting skin, joint health, and wound healing due to glycine's role as a key collagen building block. Increased collagen production may improve skin elasticity, reduce joint pain, and accelerate tissue repair.
Glycine functions as an inhibitory neurotransmitter, primarily in the spinal cord and brainstem, reducing neuronal excitability and potentially providing calming and anti-anxiety effects. It helps regulate neuronal firing and excitability within the central nervous system.
Possible Side Effects
Drowsiness is a state of impaired alertness characterized by a strong desire to sleep and reduced responsiveness. It can cause difficulty concentrating, decreased reaction time, and impaired judgment.
Stomach upset, often related to dosage amount.
Glycine supplementation may cause soft stools or diarrhea due to its osmotic effect in the intestines. The severity and frequency depend on individual susceptibility and dosage.
Glycine may interact with medications affecting neurotransmitter activity or blood sugar. Further research is needed to understand the extent and impact of these potential interactions.
Scientific Evidence
Several studies are available on PubMed and other scientific databases exploring the effects of glycine supplementation on sleep, collagen synthesis, blood sugar, and liver health. Specific studies examining glycine's role as a neurotransmitter are also readily accessible.
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