Glycine is an amino acid that cannot be missing: it reduces fatigue, facilitates sleep, regenerates joints and prevents pain. He is a great protector.
- Wisteria: what is it for?
- Is glycine an essential amino acid?
- Glycine: properties
- What daily amount of glycine is needed?
- Glycine foods
- Glycine Supplements: How They Are Taken
Glycine is a nitrogen-containing compound and is part of proteins. It is the simplest of all the amino acids that our body uses for its organic functions and has no electrical charge. Its name derives from its sweet taste.
The body can form it, it has some ability to do it on its own, so it is not considered an essential amino acid.
GLYCINE: WHAT IT’S FOR
All body cells can synthesize it from its precursor, serine, but in a limited way, so it is preferable to guarantee its contribution through a balanced diet.
Glycine supplementation may be necessary in certain circumstances, such as stress, advanced age, menopause and high physical activity, so it is advisable to make use of glycine supplements. Glycine was initially discovered in the bone marrow of animals, but is now obtained through laboratory chemical reactions and supplements are mostly vegan.
Among its numerous organic functions, its use as a neurotransmitter that inhibits the central nervous system stands out, so that it induces relaxation, reduces fatigue and facilitates sleep.
It is useful for retinal health. It is also necessary for the synthesis of numerous organic compounds such as phospholipids, elastin, creatine, purines and glutathione.
It is essential for the regeneration of tissues and specifically for the formation of collagen that makes joint cartilage more flexible.
Next, we solve the main doubts about glycine:
IS GLYCINE AN ESSENTIAL AMINO ACID?
Glycine is defined as conditionally essential, but more and more studies question whether it is not officially considered essential.
Its metabolic route seems to be very limited for the real needs of the organism, especially from certain ages when the development of degenerative diseases seems to be directly conditioned by its deficiency.
GLYCINE: PROPERTIES
Fatigue, difficulty falling asleep, or pain in muscles and joints may indicate glycine deficiency. In the long term, glycine deficiency is related to osteoarthritis, in addition to obesity, diabetes, poor digestion due to lack of bile acids and also premature aging.
This is due to the properties of glycine, which exert several functions in the body:
IMPROVES SLEEP QUALITY
Glycine helps to fall asleep and also contributes to make it deeper and more restorative. This occurs thanks to its action as an inhibitory neurotransmitter that reduces the excitation of neurons and produces an anesthetic and sleeping reaction.
It increases the feeling of rest and improves the effectiveness of the hours of sleep, renewing energy.
PREVENTS OSTEOPOROSIS AND OSTEOARTHRITIS
Glycine is the amino acid most present in collagen, reaching a third of this precious structural protein that is present in joints, bones, tendons, blood capillaries, hair and skin. Prevents and relieves osteoporosis and osteoarthritis.
Glycine supplementation prevents and treats degenerative osteoarthritis, osteoporosis and diseases related to weakness of the motor system.
Thanks to its regenerative action of cartilage and tissues, it relieves symptoms without taking analgesics or anti-inflammatories.
OTHER FUNCTIONS OF GLYCINE
Glycine is a precursor to creatinine, hemoglobin and purines for DNA.
- Increases insulin sensitivity and strengthens memory.
- Topically, it heals skin wounds.
- In sport, it gives energy, increases muscles and prevents injuries.
WHAT DAILY AMOUNT OF GLYCINE IS NEEDED?
A balanced diet provides about 3 g of glycine per day; While scientific evidence points to about 10-12 g daily.
A vegan diet may necessitate supplementation, as well as mature age.
FOODS WITH GLYCINE
In addition to gelatin of animal origin, it is found in abundance in powdered vegetable proteins, such as soy, hemp or pea.
- Legumes, mushrooms, nuts, oilseeds and whole grains such as buckwheat also provide glycine.
GLYCINE SUPPLEMENTS: HOW THEY ARE TAKEN
For cases of osteoarthritis and osteoporosis, 5 g in the morning and 5 g in the evening are taken.
If it is for insomnia, it is taken before bedtime, in doses of between 3 and 5 g. Use in conjunction with caffeine should be avoided. If taken half an hour before bedtime, it promotes sleep.
Are glycine supplements safe? It is not recommended to exceed 10 g per day. Health supervision is recommended in psychiatric pathologies, since it can interfere with antipsychotic drugs, and if anticoagulants are taken, because it acts as an antiplatelet agent. Avoid in pregnancy, lactation and children.
