Every time I sit down to write my newsletter articles, my assistant, Donna, asks, “Are you going to write about glycine?” This is probably because I talk about it so much and tell almost every patient about its far-reaching benefits.
NASA found evidence of glycine on asteroids over a decade ago, and it became official as an extra-terrestrial source on May 28, 2016. “The discovery of glycine in a comet supports the idea that the fundamental building blocks of life are prevalent in space, and strengthens the argument that life in the universe may be common rather than rare,” said Dr. Carl Pilcher, Director of the NASA Astrobiology Institute which co-funded the research.
Glycine is the smallest amino acid or protein known, and it is surmised that life cannot be sustained without it. Glycine has an impact all over the body: in the nervous system it acts as a neurotransmitter, in the gut it helps make bile to digest fats, in the pancreas it regulates blood sugar levels. It is used at every level of making connective tissues like muscle, skin, hair and nails and has a central role in helping red blood cells carry oxygen properly. It’s hard to find a function in the body that it is not associated with.
Within the central nervous system, glycine works together with taurine and gamma-amino butyric acid (GABA) as an inhibitory neurotransmitter. It functions principally within the brainstem and spinal cord, where it facilitates the transmission of nerve impulses. Glycine interferes with the hyper-excitability of neurons by removing chloride and potassium to regulate their ability to be overstimulated. There have been numerous studies investigating the benefits of glycine in the treatment of disorders such as hyperactivity, schizophrenia, bipolar disorder and epilepsy–even the inability to fall asleep or stay asleep due to a racing mind.
Glycine assists with the regulation of blood sugars by converting glucose into energy, and there is evidence to support its use to improve the long-term blood sugar levels of individuals suffering from type 2 diabetes. As glycine is sweet, it’s often recommended as a sugar supplement for diabetics.
Glycine is one of the direct amino acid sources for muscle; it helps build muscle strength and also reduces muscle fatigue. It’s great to use after surgery or when muscle weakness is an issue after illness or in the elderly.
Approximately one-third of collagen is glycine. Collagen is the essential protein required to keep the connective tissue and skin flexible and firm. In the absence of glycine, damaged tissues can’t be repaired.
Research has shown that glycine helps to protect the body against shock as a result of blood loss, and also helps to prevent free radical formation and oxygen loss or deprivation. Glycine is methylated into steroid hormones like estrogens, testosterones and human growth hormone, which keep you feeling younger and have more stamina.
Due to the range of functions performed by glycine, this amino acid has proven to be important in the treatment of a variety of medical conditions, as well as supporting overall well-being. The best part is that it’s a tasty food! (Not many things in natural medicine are tasty!)
Although the body can manufacture glycine, this amino acid can also be found in many high-protein foods, particularly fish, meat and dairy products. Vegetarian glycine sources include soybeans, spinach, kale, cauliflower, cabbage, pumpkin, banana, kiwi fruit, cucumber and beans.
I also use glycine as a powdered supplement for a number of health issues, ranging from insomnia, the inability to calm down and focus, difficulty losing weight, depression, anxiety, weakness, digestive disorders and cancer. It comes as a sweet-tasting powder that easily dissolves in water. Doses vary from 1-4 grams typically, but can be used at higher doses for specific conditions. I’ve seen it in capsule form–but why? It tastes great as a powder and can be added to other mixtures for taste; I have a good friend who makes lemon meringue pie out of it! It’s a great way to calm down after a hectic week.
Here’s one of my favorite sleep recipes:
Mix together 1 heaping tsp of turmeric (curcumin) with 1 tsp of coconut oil and make it into a paste. Warm 1 cup of milk (coconut, almond, rice or cow), add glycine (1/4-1 tsp to taste) and the turmeric/oil mixture. Sip and enjoy.
Drink 1 cup before bedtime. Most people tell me they have a hard time actually getting to their bed after drinking this as their eyes are so heavy! It provides the deepest, sweetest sleep ever. I even had one patient tell me she lost 6″ off her waist, as it is a lovely anti-inflammatory for the tummy. So add glycine to your evening routine, and rest well!
Dr. Susan Godman