Glycine is the lightest and smallest amino acid in your body, but don’t let its size fool you. This small molecule plays an important role in many physiological processes, from building proteins to supporting the immune system. A growing body of research shows that glycine plays a larger role than previously thought.
Recently, glycine has received attention in the scientific community for its anti-inflammatory properties and ability to slow down the aging process. This dual action makes glycine a compelling topic for those looking for natural ways to promote overall wellness and longevity, and it will change how we approach chronic disease, aging, and overall health care.
Effects of glycine on aging and longevity
As the world’s population ages, the need for safe interventions to maintain health increases. This prompted researchers to conduct a systematic review of 50 studies to determine the effect of glycine administration on various physiological systems as we age. Published in Geoscience, the researchers:1
“The majority of studies (42 over 50) were randomized controlled trials (RCTs), half of which were parallel-group trials. The majority of studies (41 over 50) reported oral glycine as a delivery method. Out of 50 studies 18 were in healthy populations, 34 (of) 50 in diseased populations and 2 (of) 50 in both healthy and diseased populations.
The average or median age for the healthy population is from 21.5 to 41.4 years and for the diseased population from 29.5 to 67 years. Glycine was given once a day (single bolus) for 14 days in healthy people and up to 4 months in sick people.
Their findings show that glycine has a significant effect on the nervous system, especially in patients with mental illness. For example, schizophrenia patients experienced significant improvements in psychiatric symptoms, cognition, and sleep after long-term glycine supplementation.
This is largely due to glycine’s role as a co-factor in the N-methyl-D-aspartate (NMDA) receptor, which is important for neuronal communication and plasticity. Activation of NMDA receptors by glycine has been shown to improve cognitive and neurological functions.
“Schizophrenia is hypothesized to be caused by hypothyroidism of NMDA receptors. Several of the reports cited herein specifically … emphasize the effect of glycine on NMDA receptors in producing positive neuroprotective effects.”2
In addition to its effects on the nervous system, glycine has shown significant effects in other physiological systems. In healthy populations, studies have reported improved insulin responses, indicating benefits for metabolic health. In chronic patients such as those on hemodialysis, glycine supplementation has been shown to improve hand strength and fat-free mass index, muscle function and body composition.3
Glycine improves sleep and cognitive function in healthy adults
Jero Science Review4 observed significant benefits of glycine supplementation on sleep quality and cognitive function in healthy subjects. As you age, sleep disorders become a common concern, and glycine seems to provide a good solution.
The researchers reported that people who took glycine before bed fell asleep faster and had better sleep quality. They also experienced better cognitive function the next day. According to the authors:5
“Improved sleep quality, alertness and awareness, and reduced fatigue were seen when 3 grams of glycine was taken orally 30 minutes to an hour before bedtime for two to four days.
The study also pointed to the role glycine plays in regulating body temperature, which is important for initiating and maintaining sleep. Glycine administration has been found to promote hypothermia and vasodilation through its action on NMDA receptors in the suprachiasmatic nucleus (SCN), a key circadian regulator of heart rate.6
Although these findings suggest that glycine may help protect brain function as we age, the results are based on small studies, and the researchers acknowledge that larger, long-term trials are needed to confirm these effects. However, glycine’s ability to improve daytime cognitive function and promote restful sleep highlights it as a simple yet powerful tool to support healthy aging.7
Glycine – a natural solution to chronic inflammation
Due to the dramatic increase in chronic pain conditions affecting modern society, the search for effective anti-inflammatory compounds has intensified in recent years. Traditional medicines often come with unwanted side effects, which lead researchers to look into dietary methods to control inflammation. Glycine emerged as a candidate in this search.
A paper published in the International Journal of Molecular Science in 20108 Entitled “Glycine: The Little Anti-Inflammatory Microenergy,” it highlights glycine’s ability to reduce inflammation in the body. These findings are important because inflammation is at the root of many chronic diseases. According to the authors:9
“Glycine can modulate the low-level inflammatory process through pathways that involve some of the targets identified in various cells. For diseases such as arthritis, gastritis, melanoma, alcoholic liver disease, and endotoxic shock.”
The study also cites various clinical trials that highlight glycine’s therapeutic benefits. For example, in patients with rheumatoid arthritis, glycine supplements reduced joint pain and inflammation, and researchers found that glycine reduced the production of inflammatory molecules in the body, leading to improved symptoms.10
Alcoholic liver disease is another condition where glycine benefits. In one clinical trial, patients with alcohol-induced liver damage who received glycine supplements saw improvements in liver function. Glycine helps protect liver cells from the harmful effects of alcohol, reduces inflammation, and supports the liver’s natural detoxification processes.11
Glycine’s effect reaches the nervous system, where it plays a neuroprotective role. By suppressing the activation of proinflammatory microglia cells, it helps prevent neuroinflammation.12 This protective effect on brain cells is important for cognitive health as we age.
Metabolic health also benefits from glycine. In a clinical trial, individuals with metabolic syndrome experienced improvements in several key health markers, including reduced inflammation, better insulin sensitivity, and improved blood lipids for three months.13
Of particular interest is the effect of glycine on cellular repair mechanisms. Glycine supports the production of glutathione, one of the most powerful antioxidants in the body.14 This increase in antioxidants helps protect cells from damage from daily stressors, slowing down the aging process at the cellular level.
How glycine works its magic in your body
Glycine is effective in reducing inflammation. According to a study conducted in the International Journal of Molecular Science,15 It does this by putting the brakes on certain important signals in your body, which usually include inflammation. Studies have shown that by increasing anti-inflammatory factors such as IL-10, it reduces the production of inflammatory molecules such as TNF-α and interleukin-6. It also inhibits NF-κB activation.
Glycine also binds to certain receptors in your cells called glycine-gated chloride channels.16 When these channels open, they allow chloride ions to flow into the cell, temporarily turning it into a negative electrical charge. This process, known as hyperpolarization, calms immune cells and neurons, which helps fight inflammation and protect your brain.
Glycine helps your body produce an important antioxidant called glutathione, which protects your cells from damage.17 By helping your body produce more glutathione, glycine essentially boosts your cellular immunity. Glycine also affects the beneficial organisms that live in your gut known as the microbiome.18
A healthy gut microbiome is critical to your overall health: from your immune system to your mood. So, in conclusion, here’s a quick rundown of how glycine can promote health:
- Soothes inflammatory symptoms.
- It inhibits excessive immunity and nerve cells
- Increases the production of protective antibiotics
- It helps balance your gut microbiome
Increasing Glycine Levels – Simple Strategies for Better Health
Here are some practical ways to increase the amount of this powerful amino acid
- Eat a lot of collagen and gelatin rich food Glycine makes up about a third of collagen and gelatin. Some good sources include grass-fed bone broth made from bones and connective tissue, organically raised animals, and chicken broth made from organic chicken feet. The nails are especially rich in collagen.
- Consider glycine supplements: Pure glycine is available in powder form, which has a mild sweet taste, making it affordable and convenient to take.
- Combine glycine with other ingredients: Vitamin C helps the synthesis of collagen, it works in conjunction with glycine. Foods rich in vitamin C include citrus fruits, bell peppers, and leafy greens.
- Time your glycine dose systematically: For sleep benefits, take glycine an hour before bed. If you use glycine to support exercise recovery, consume it shortly after your workout.
- Support your body’s natural glycine production: Eating a variety of protein-rich foods gives your body the building blocks it needs to make glycine. Animal-based foods such as lean meats and pastured eggs from hens fed an organic, low-PUFA diet increase glycine levels because they contain taurine, which increases glycine.
Remember, glycine is only one piece of the health puzzle. Combine these strategies with an anti-inflammatory diet, regular exercise, and stress management techniques for maximum benefit.
