One L-Glycine With Its Amazing Powerful Health Benefits

L-Glycine is an amino acid that plays a vital role in overall health and well-being. This underrated supplement offers a variety of benefits that make it worth considering as an addition to your daily regimen. Read on to learn more about this versatile amino acid.

A Brief History of L-Glycine

L-Glycine was first discovered in 1820 by the French chemist Henri Braconnot when he hydrolyzed gelatin by boiling it with sulfuric acid. He named this newly isolated compound “glycocoll”. In the mid-1860s, the German chemist Hermann Emil Fischer determined the structure of glycine and synthesized it in the laboratory, making it one of the first amino acids to be artificially produced.

Since then, L-Glycine has been extensively studied and found to be one of the most abundant amino acids in the body. It serves many important functions and has been used medicinally for centuries. Only recently has L-Glycine become appreciated as a beneficial supplement.

Where L-Glycine is Found

L-Glycine is classified as a non-essential amino acid, meaning the body can produce it on its own. It is synthesized in the liver from serine and threonine. Glycine is also obtained from dietary protein sources.

Foods highest in L-Glycine include:

Meat (pork, lamb, beef, poultry)
Fish and seafood
Beans and legumes
Dairy products
Gelatin
Some fruits and vegetables

The average diet provides around 2 grams of glycine per day. Those following vegetarian or vegan diets may need to supplement to meet glycine needs.

An Overview of L-Glycine Uses

In the body, L-Glycine acts as a neurotransmitter that inhibits nerve impulses in the brain and spinal cord. It has a calming effect and helps improve sleep.

L-Glycine is also used to form collagen, a protein essential for healthy bones, skin, tissues, and joints. Approximately one-third of collagen is made up of it.

Some other roles of it include:

Bile acid production
Blood sugar regulation
DNA and RNA synthesis
Creatine production
Detoxification

Supplemental L-Glycine provides additional benefits for health and wellness, which we’ll explore in depth.

The Science Behind L-Glycine

L-Glycine is the simplest of the 20 amino acids used to build proteins in the body. Its chemical structure consists of a central carbon atom bound to an amino group, a carboxyl group, a hydrogen atom, and a side chain of just a single hydrogen atom.

It is unique among amino acids in that it can directly activate receptor sites on neurons in the central nervous system. This enables it to function as an inhibitory neurotransmitter.

Two key receptors targeted by it are:

NMDA receptors – Glycine binds to NMDA receptors, regulating glutamate activity. This is key for memory, learning, and synaptic plasticity.
Glycine receptors – These receptor sites mediate inhibitory neurotransmission in the brainstem and spinal cord.

Through these mechanisms, it helps produce feelings of calm, reduces excitability, and promotes restful sleep.

Key Nutrients in L-Glycine

As an amino acid, it provides 4 calories per gram. One teaspoon (approximately 5 grams) contains:

20 calories
5 g protein
1.33 g L-Glycine

L-Glycine powder or capsules offer a concentrated source of this amino acid in supplement form.

Compared to other amino acids like L-Taurine or L-Theanine, L-Glycine offers a more targeted way to boost glycine intake. It’s also more affordable than collagen supplements.

What Are the Benefits of L-Glycine?

Extensive research over the past decades has revealed many evidence-based benefits of supplementing with it.

Promotes Restful Sleep

Multiple studies show it can improve sleep quality and duration. It helps people fall asleep faster, avoid middle of the night wake-ups, and feel more well-rested in the morning.

It triggers a drop in core body temperature before bedtime and acts directly on the brain to induce relaxation. For those struggling with insomnia, 3 grams of it before bed can help normalize sleep.

Boosts Brain Health

L-Glycine plays a vital role in nervous system health. It improves memory, learning, concentration, and mood by optimizing NMDA receptor function.

It may also offer protection against neurodegenerative diseases like Alzheimer’s and Parkinson’s by blocking the buildup of toxic proteins in the brain.

Reduces Inflammation

Chronic inflammation is at the root of most diseases. It has natural anti-inflammatory properties that help lower inflammation.

It does this by increasing levels of glutathione, the body’s master antioxidant. It also helps regulate cytokines, messenger proteins that coordinate the inflammatory response.

Protects the Liver

The liver uses L-Glycine to form bile acids, which are needed for fat digestion and elimination of toxins. It also prevents buildup of fat in the liver that leads to non-alcoholic fatty liver disease (NAFLD).

Supplemental L-Glycine has been found to significantly lower liver enzymes and improve liver function in patients with NAFLD and other chronic liver issues.

Manages Blood Sugar

It has been shown to help lower blood sugar levels after meals by improving insulin sensitivity. It also prevents complications from diabetes such as nerve damage, kidney disease, and vision loss.

Those with metabolic syndrome or prediabetes can benefit from its ability to stabilize blood sugar spikes.

Supports Digestion

It promotes a healthy digestive tract by stimulating the production of gastric acid and bile acids. It helps transport nutrients across the intestinal wall into the bloodstream.

Taking it with meals can aid digestion, especially of proteins and fats. It may help prevent conditions like acid reflux and indigestion.

Boosts Collagen Levels

Collagen production declines with age, leading to sagging skin, weakened joints, and injury-prone ligaments and tendons. It is needed to form collagen fibers that give strength and elasticity to tissues throughout the body.

Studies demonstrate L-Glycine supplements increase collagen synthesis, act as an anti-aging nutrient for skin, and improve join function.

Enhances Athletic Performance

L-Glycine aids exercise performance and recovery in athletes by boosting creatine levels. The body uses creatine phosphate as an energy source for short, intense bursts of activity.

It also helps rebuild damaged muscle tissue post-workout. Athletes report reduced fatigue and muscle soreness with L-Glycine supplementation.

Helps Weight Management

L-Glycine supplementation may support weight loss and maintenance in several ways:

Boosts metabolic rate
Increases utilization of stored fat for energy
Reduces cravings by regulating blood sugar
Improves satiety after meals

It helps the body synthesize carnitine, a compound that transports fats into cells to be burned for energy. This fat-burning effect helps shed excess pounds.

The Role of L-Glycine in Traditional Medicine

It has been used therapeutically in traditional medicine systems for thousands of years. Some examples include:

In Traditional Chinese Medicine (TCM), glycine is known as “wan shi” and used to strengthen digestion, relax the nervous system, and moderate immune function.
Ayurveda relies on glycine-rich foods like ghee and bone broth to nourish the body, improve digestion, and calm the mind.
Traditional herbalists recommend L-Glycine supplements to relax muscle tension, soothe joint discomfort, and promote graceful aging.
Homeopathy utilizes ultralow doses of it for conditions involving nerve sensitivity, seizures, and spinal pain.

Today, research continues to uncover benefits that validate its traditional medicinal uses, especially for supporting nervous system health.

Are There Any Side Effects or Precautions?

L-Glycine is considered very safe at typical supplemental doses of 3-5 grams per day. Those with liver or kidney disease should consult a doctor before taking it.

At very high doses above 15 grams per day, it may cause temporary stomach upset or headaches. Start with a low dose and gradually increase to assess tolerance.

L-Glycine should be avoided by those with the rare genetic disorder glycine encephalopathy, which prevents proper glycine metabolism.

Pregnant or breastfeeding women should exercise caution with L-Glycine supplements and adhere to recommended dosages.

Always look for pharmaceutical grade L-Glycine and avoid buying imported bulk powders, which may contain impurities. Work with a healthcare provider to find the optimal L-Glycine dosage for your individual needs.

What Foods Contain L-Glycine?

The richest dietary sources of it include:

Meat – Pork, chicken, turkey, beef, lamb and game meats are high in it, with 3-5 grams per 3 ounce serving.
Fish – Fatty fish like salmon, tuna, mackerel and sardines provide around 2 grams of l-Glycine per 3 ounce cooked portion.
Dairy – Milk, cheese, yogurt and whey protein are good sources, with 1-2 grams per serving.
Beans – Soybeans, white beans, peanuts and lentils contain moderate amounts of it.
Bone broth – Simmering bones in water extracts it, collagen and other amino acids into a nutritious broth.

Eating generous amounts of meat, seafood, dairy and legumes helps maximize its intake from food sources.

What Types of L-Glycine Supplements Are Available?

There are a few different forms of L-Glycine supplements available:

Powder – Most commonly sold as a loose white powder or in pre-measured packets. Easy to mix into drinks or foods. Provides dosage flexibility.
Capsules – Allow for more precise dosing. Some contain pure glycine powder, while others use it bound to magnesium or calcium.
Liquid Drops – A convenient way to get it sublingually or add to beverages. Each drop generally provides 50-100mg glycine.

When choosing a L-Glycine supplement, look for pharmaceutical grade quality with no unnecessary fillers or additives.

The best time to take it depends on your goals:

For sleep – Take 3 grams about 30-60 minutes before bedtime.
For collagen support – Consume 5 grams in the morning on an empty stomach.
For exercise performance – Take 3 grams 45-60 minutes pre-workout.

Where Can I Buy L-Glycine?

L-Glycine supplements can be purchased from health food stores, vitamin shops, and online retailers like Amazon and iHerb. High quality brands to look for include:

Thorne
Jarrow Formulas
Life Extension
NOW Foods
BulkSupplements

When shopping for it, look for supplements that are third-party tested for purity. Prices range from $10-$30 for 60-120 capsules or 250 grams of powder.

Buying in bulk powder form is the most economical way to supplement with it over the long term.

Is L-Glycine Sustainable and Environmentally Friendly?

L-Glycine for supplements is synthetically produced in laboratory settings. No harsh solvents are used and its production has a low environmental impact.

There are no sustainability concerns around it compared to ingredients like fish collagen or plant extracts. Synthetic glycine does not rely on any agriculture production.

As an amino acid needed by the body in small amounts, it is a safe, sustainable supplement choice.

Frequently Asked Questions About L-Glycine

Is it the same as collagen?

No. it is an individual amino acid and small protein building block. Collagen is a large structural protein in the body made up of three twisted protein strands, each containing around 1000 amino acids including it.

When should I take L-Glycine?

Most people prefer to take it at night to enhance sleep quality. It can also be taken any time of day on an empty stomach if targeting benefits for joints, skin, blood sugar control or liver health.

Are there benefits to taking glycine with magnesium?

Yes, some research shows it binds to magnesium, forming a compound called magnesium glycinate. This form may offer enhanced absorption of both magnesium and L-Glycine.

Can I take too much L-Glycine?

Doses up to 15 grams daily are generally well tolerated, but may cause minor stomach or headache side effects. Therapeutic doses for most adults range from 3-5 grams per day. Start low and increase slowly to find the ideal dosage.

Does L-Glycine break a fast?

In small supplemental doses up to 5 grams, it is unlikely to break a fasted state. It does not spike insulin or provide calories beyond what the liver already produces naturally. Larger doses may technically break a fast.

Conclusion

L-Glycine is gaining recognition as an inexpensive amino acid with incredible versatility for health. It promotes restorative sleep, cognitive function, injury healing, liver health, and much more.

L-Glycine supplements can complement a diet rich in it containing foods like meat, dairy and legumes. This amino acid is safe for most people and offers significant benefits with minimal side effects.

Whether your goal is better sleep, eased joint discomfort, enhanced skin health or improved metabolic function, It is worth considering. As always, discuss supplementation with your healthcare provider, especially if you have any underlying health conditions.