Glycine is a non-essential, proteinogenic amino acid.
This amino acid is involved in many metabolic processes in the body and is also found in food in natural form or as a food additive (E640).
Glycine Characteristics
- Non-essential amino acid with the simplest structure
- Has many metabolic functions (neuromediator, detoxifier, component of haemoglobin, etc.)
- Found mainly in products of animal origin
- Flavour enhancer widely used by manufacturers (E640)
- In supplement form, glycine helps promote sleep and good muscle recovery
Benefits and functions of glycine
Neurotransmitter
Glycine has a neurotransmitter function and acts as an inhibitor at the level of the spinal cord.
Aids in muscle recovery
Glycine plays a role in creatine metabolism and is therefore involved in muscle recovery.
Antioxidant
It has a positive effect on antioxidant enzymes, helping to slow down cellular ageing.
Detoxifier
Glycine has a detoxifying effect on the liver because it participates in the synthesis of bile acids.
It promotes quality sleep
Glycine also acts at the level of the brain, where it acts as a calming neuromediator and promotes sleep.
Foods rich in glycine
Glycine has a sweet taste and is therefore used as a food additive to improve the taste of certain sweeteners.
It is found naturally in many meats and fish, as well as in soya products.
- Turkey meal
- Sesame meal
- Pork knuckle
- Spirulina
- Sunflower seed
- Dried codfish
- Beef bacon
- Beefsteak
- Almond powder
- Veal liver
- Cuttlefish
- Tofu
- Pumpkin seed
- Chicken meat
- Wheat germ
- Veal chop
- Sausage
- Salami
Use of glycine
500 to 2000mg of glycine per day is recommended.
However, this amino acid can be synthesised by the body, so it is not an essential amino acid.
Glycine as a dietary supplement: advice and dosage
Glycine as a dietary supplement has been shown to be effective in many ways.
It is often used by athletes to improve recovery, but it can also be used to promote sleep or to help the liver in its detoxification functions.
For these aspects, it is recommended to take 500 to 1000 mg of glycine per day in free form.
Consequences of glycine deficiency
Significant glycine deficiency can lead to hypoglycaemia, pituitary dysfunction and even muscular dystrophy.
Consequences of excess glycine
There are no studies to date that show the effects of excess glycine on the body.
Interactions with mental disorders
Because glycine acts as a neuromediator in the brain, it may interact with treatments prescribed for mental disorders such as schizophrenia or paranoia.
You should seek medical advice before taking glycine for self-medication.
Chemical properties
The molecular formula of glycine is C2H5NO2 and its molecular mass is 75.0666 g/mol.
Glycine is a proteinogenic amino acid.
It is the simplest amino acid and has no asymmetry in its carbon atoms.
Because of its small size and simplicity, glycine is found throughout the body and has many functions.
It acts as a neurotransmitter in the brain, but is also a precursor of porphyrins, creatinine and uric acid.
Glycine also enables the synthesis of acetylcholine, an essential neurotransmitter in the body.
It also plays a role in the formation of haemoglobin and bile acids.