Glycine is a simple yet powerful amino acid that plays a vital role in keeping your body functioning at its best. Though it’s considered “non-essential” because the body can make it on its own, glycine is still an important nutrient that supports many critical processes.
The Science Behind Glycine
Glycine is one of the building blocks of protein. It’s found in high concentrations in collagen, which makes up your skin, tendons, cartilage, and connective tissues. Beyond its structural role, glycine also acts as a neurotransmitter in the brain, helping regulate mood, sleep, and cognition.
It also contributes to the production of:
- Glutathione – the body’s master antioxidant, protecting cells from oxidative stress.
- Creatine – a compound important for muscle energy and performance.
- Heme – the molecule that carries oxygen in red blood cells.
Key Benefits of Glycine
- Sleep Support: Glycine has a calming effect on the brain and body, often used to improve sleep quality.
- Joint and Skin Health: As a key component of collagen, glycine helps maintain strong, flexible joints and youthful skin.
- Metabolic Health: Supports healthy blood sugar regulation and may aid in reducing oxidative stress.
- Muscle Recovery: Works with creatine to fuel muscles and support recovery after exercise.
Natural Sources of Glycine
You’ll find glycine in collagen-rich foods such as bone broth, gelatin, and certain cuts of meat. However, diet alone may not always provide optimal levels, especially for people with high physical or oxidative stress. That’s why many turn to glycine supplements or collagen powders for additional support.
Precautions
Glycine is generally well-tolerated, but in some people, high doses can cause mild digestive upset. If you’re pregnant, nursing, or taking medications, it’s best to check with your healthcare provider before starting supplementation.
Glycine is available from Everyday Health