I personally take 3 teaspoons of it [glycine] a day because it’s a veritable fountain of youth—it reduces wrinkles and activates collagen synthesis—the “glue” that strengthens bones, arteries, and ligaments, and holds you collectively. Plus, it’s protecting towards a number of continual illnesses, together with metabolic syndrome.
Glycine is a nonessential amino acid—that means your physique could make it—however most of us, as we age, are merely unable to make sufficient of it, particularly if our dietary consumption is low as a result of we aren’t consuming sufficient connective tissue and collagen in our eating regimen.
New analysis is rising exhibiting glycine is a strong longevity enhancer, one which’s not solely cheap but in addition has a nice, barely candy taste. Actually, glycine is typically used as a sugar substitute, and I personally take 1 teaspoon with every of my two meals and earlier than bedtime for its health-enhancing qualities.
Analysis reveals glycine extends lifespan in worms, mice, and rats whereas bettering well being in fashions of age-related illness.1 If there have been any doubt about its significance, take into account that collagen—essentially the most ample protein in your physique2—is made largely of glycine. It’s additionally a precursor to glutathione, a strong antioxidant that declines with age.
As famous by Siim Land, writer of “Metabolic Autophagy,” within the video above,3 there are two glycine advantages that seem key to its actions as a veritable fountain of youth—inducing autophagy and mimicking the longevity advantages of methionine restriction.4
How Glycine Might Affect Getting older
Glycine is a receptor for the enzyme glycine N-methyltransferase (GNMT), which performs a job in methionine clearance, in accordance with a overview revealed in Ageing Analysis Critiques.5 Glycine is the acceptor for GNMT, an enzyme accountable for methionine clearance. GNMT converts glycine to sarcosine, “an autophagy-inducing metabolite.”6
Additional, in mice poor in GNMT, ranges of free methionine could also be seven-fold larger, whereas S-adenosyl-L-methionine might improve by 35-fold.7 This issues, as methionine is concerned in most cancers cell progress and metabolism, whereas methionine restriction inhibits most cancers cell progress.8
Methionine restriction has been proven to enhance longevity, extending lifespan in mice whereas decreasing ranges of insulin, glucose, and insulin-like progress issue 1. Limiting methionine additionally yields a number of further anti-aging advantages in mice, like lowering liver harm after publicity to harmful quantities of acetaminophen and lowering total frailty.9
“Since a low degree of methionine signifies a low nutrient state, methionine restriction is assumed to behave as a caloric restriction mimetic,” the Ageing Analysis Critiques report explains.10 Glycine, in flip, the researchers famous, “might lengthen life by serving as a methionine restriction mimetic.”11 It does this as a result of it lowers the methionine/glycine ratio which can be extra essential than absolutely the degree of methionine consumption.
You Want Glycine for Collagen Synthesis
Certainly, in a examine on mice utilizing knowledge from the Nationwide Institute on Getting older’s Interventions Testing Program, a workforce of scientists revealed that feeding a eating regimen with 8 % glycine elevated lifespan considerably, by 4 % to six %, in women and men, whereas providing further advantages like diminished threat of dying from lung most cancers.12
Some animal research have proven as much as a 28.4 % median improve in lifespan when consuming a eating regimen containing 8 % or 12 % glycine.13 There are additionally direct anti-aging results by way of collagen synthesis. Land explains:14
“Glycine additionally has an important function in antiaging straight by serving to to scale back wrinkles and collagen synthesis. Glycine makes up each third amino acid in collagen, which is why there’s such a big requirement of glycine for optimum collagen turnover.
“The much less collagen or glycine you devour, the slower your collagen turnover is. Sluggish collagen turnover will increase the harm that happens to your collagen, comparable to glycation and oxidation, and reduces collagen deposition into tissues.
“Collagen is essentially the most ample protein within the human physique, making up roughly 30 % of all of your protein by mass. It makes up your hair, tooth, pores and skin, nails, organs, arteries, cartilage, bones, tendons, and ligaments. Collagen is actually the glue that holds you collectively. So ensuring that you just protect your collagen is essential for slowing down growing older, particularly in relation to wrinkles.
“Beginning on the age of 20 you lose just below 10 % of your pores and skin’s collagen content material each decade. So, by the point you’re 75 years previous you’d have misplaced 50 % of your pores and skin’s collagen content material … up till very just lately, it was thought that the collagen turnover was very gradual and it solely occurred over the course of a few years—over the whole lifespan.
“Nonetheless, just lately it was proven that school turnover occurs each day and is a part of your day by day protein turnover.”
Glycine Protects Towards Age-Associated Illness
Additionally important is glycine’s potential to mitigate continual illness and incapacity, thereby growing healthspan all through your physique. Glycine receptors exist within the central nervous system, as an illustration, which implies glycine acts as a neurotransmitter.15 The Ageing Analysis Critiques examine compiled a number of examples of glycine’s capability to combat age-related illness in animals, together with:16
Human trials verify what the animal fashions counsel—that glycine is protecting towards a spread of continual illnesses. In a examine of 60 folks with metabolic syndrome, 15 grams of glycine a day for 3 months had diminished oxidative stress and improved systolic blood stress.24
In older adults, restricted availability of glycine and cysteine might result in decreased synthesis of glutathione—composed of the three amino acids cysteine, glycine, and glutamic acid — such that glutathione deficiency is widespread on this inhabitants.25 The shortage of glutathione, maybe pushed by restricted glycine, in older adults could also be a key factor driving the oxidative stress and mitochondrial dysfunction that result in age-related degeneration. Land notes:26
“The advantages of glycine usually must do with bettering the blood sugar ranges, fasting insulin ranges, triglycerides, even decreasing the demand for sleep, bettering mind operate and well being, serving to with simply total elements of vitality.
“… a variety of the longevity advantages come from the methane restriction and the autophagy stimulation that just about helps to scrub out the cells from the dysfunctional parts in addition to boosting glutathione ranges, which simply allows the physique to operate with much less irritation and oxidative stress, which could be very essential for growing older and it additionally just about buffers towards the methionine toxicity.”
Glycine With NAC Helps Mitochondrial Well being
Researchers at Baylor School of Drugs additionally regarded into supplementation with a mixture of glycine and N-acetylcysteine (NAC), two glutathione precursors referred to as GlyNAC when taken collectively.
That they had beforehand proven that younger mice poor in glutathione had mitochondrial dysfunction, and supplementing with GlyNAC in older mice not solely improved glutathione deficiency but in addition mitochondrial impairment, oxidative stress, and insulin resistance.27
Further earlier analysis they carried out in HIV sufferers28 discovered GlyNAC supplementation improved “deficits related to untimely growing older” on this inhabitants.29 This included enhancements to oxidative stress, mitochondrial dysfunction, irritation, endothelial dysfunction, insulin resistance, genotoxicity, energy, and cognition.30
A subsequent pilot trial in older people discovered comparable outcomes, with GlyNAC supplementation for twenty-four weeks correcting glutathione deficiency and bettering a number of measures of well being, together with:31
- Mitochondrial dysfunction.
- Oxidative stress.
- Endothelial dysfunction.
- Insulin resistance.
- Genomic harm.
- Gait pace.
- Train capability.
- Physique fats ranges.
- Waist circumference.
Additional, GlyNAC supplementation improved 4 of 9 hallmarks of growing older related to most age-related issues—mitochondrial dysfunction, irritation, insulin resistance, and genomic harm.32 Glycine, the workforce famous, is a vital methyl-group donor. “Methyl teams are ample in DNA and are essential parts of a number of mobile reactions. Glycine can be essential for regular mind operate.”33
Along with supporting mind operate,34 supplemental glycine could also be helpful for the “prevention and management of atherosclerosis, coronary heart failure, angiogenesis related to most cancers or retinal issues, and a spread of inflammation-driven syndromes, together with metabolic syndrome.”35
Glycine’s Hyperlink to Despair
As a serious neurotransmitter,36 glycine’s function in mind well being is receiving growing consideration. The outcomes of a 15-year examine carried out by College of Florida researchers additionally counsel it might be concerned in melancholy. The discovering pertains to a receptor referred to as GPR158. When suppressed in mice, stress-induced melancholy is much less doubtless.
Once they decided the construction of GPR158, they realized it’s an amino acid receptor—for glycine. “We had been barking up the utterly unsuitable tree earlier than we noticed the construction,” examine writer Kirill Martemyanov advised Medical Information At this time. “We stated, ‘Wow, that’s an amino acid receptor. There are solely 20, so we screened them instantly, and just one match completely … it was glycine.”37
After studying that GPR158 binds to glycine and acts as a metabotropic glycine receptor, they named it mGlyR.38 The workforce defined within the journal Science:39
“Glycine indicators by mGlyR to inhibit manufacturing of the second messenger adenosine 3′,5′-monophosphate. We additional present that glycine, however not taurine, acts by mGlyR to control neuronal excitability in cortical neurons. These outcomes establish a serious neuromodulatory system concerned in mediating metabotropic results of glycine, with implications for understanding cognition and affective states.”
Glycine can be helpful for bettering sleep high quality.40 “It will probably assist to chill out at night time by being similar to GABA,” Land says. “… It’s helpful for … lowering the time it takes to go to sleep. Individuals who ingested 3 grams of glycine inside one hour earlier than bedtime noticed an enchancment in subjective sleep high quality, fell asleep quicker, and had been much less sleepy in the course of the day.”41
How A lot Glycine Is Sufficient?
To realize all of glycine’s therapeutic potential, doses of 10, 15, or 20 grams a day could also be vital. Land suggests you want not less than 12 grams of glycine day by day for optimum collagen turnover, plus one other 3 grams per day to kind glutathione and different compounds:42
“Your physique solely makes 3 grams of glycine per day, and in the event you solely devour round 2 to three grams of glycine from meals then it means that the majority of us are in a 10-gram glycine deficit each day,” he says.
“… I feel most individuals would profit from not less than 5 to 10 grams of glycine a day, which is, uh sort of a reasonable quantity … in case you are consuming a variety of muscle meat … otherwise you’re simply excited about getting extra of the advantages of glycine then you may take even as much as 20 grams a day.”
Along with dietary supplements, collagen is an excellent supply of glycine. My private desire is to make use of a much less denatured (unhydrolyzed) natural collagen complement, because it has a extra balanced amino acid profile or, higher but, merely increase your collagen consumption by making do-it-yourself bone broth utilizing bones and connective tissue from grass-fed, organically raised animals.
Initially revealed April 20, 2023, on Mercola.com