Interestingly, research suggests that glycine may reduce the harmful effects of alcohol on your liver by preventing inflammation.Your body naturally produces glycine from other amino acids, but its also found in protein-rich foods and available as a dietary supplement.Along with being a component of protein, glycine has several other impressive health benefits.
Needed to Produce a Powerful Antioxidant Glycine is one of three amino acids that your body uses to make glutathione, a powerful antioxidant that helps protect your cells against oxidative damage caused by free radicals, which are thought to underlie many diseases ( 1 ). Without enough glycine, your body produces less glutathione, which could negatively affect how your body handles oxidative stress over time ( 2, 3 ). In addition, because glutathione levels naturally decline with age, ensuring that you get enough glycine as you get older may benefit your health. Summary Glycine helps your body make glutathione, an important antioxidant that protects your body against cell damage. A Component of Creatine Glycine is also one of three amino acids that your body uses to make a compound called creatine. When combined with resistance training, supplementing with creatine has been shown to increase muscle size, strength and power ( 4, 5, 6 ). It has also been studied for its beneficial effects on bone health, brain function and neurological conditions like Parkinsons and Alzheimers disease ( 7, 8, 9 ). While your body naturally creates creatine and it can be obtained through your diet, getting too little glycine may reduce how much you produce ( 10 ). Summary Glycine is a component of creatine, a compound that provides your muscles with energy and has been associated with other health benefits, such as improved bone health and brain function. The Main Amino Acid in Collagen Collagen is a structural protein that contains high amounts of glycine. In fact, every third to fourth amino acid in collagen is glycine ( 11 ). It provides strength for your muscles, skin, cartilage, blood, bones and ligaments. Supplementing with collagen has been shown to benefit skin health, relieve joint pain and prevent bone loss ( 12, 13, 14 ). Therefore, its important that you get enough glycine to support your bodys production of collagen. Summary Glycine is the most abundant amino acid in collagen, a structural protein that has several health benefits, including for your skin, joints and bones. May Improve Sleep Quality Many people struggle to get a good nights rest, either because they have trouble falling or staying asleep. While there are several ways you can improve your sleep quality, such as not drinking caffeinated beverages late in the day or avoiding bright screens a few hours before bedtime, glycine may also help. This amino acid has a calming effect on your brain and could help you fall and stay asleep by lowering your core body temperature ( 15, 16 ). Research in people with sleep issues has shown that taking 3 grams of glycine before bed decreases how long it takes to fall asleep, enhances sleep quality, lessens daytime sleepiness and improves cognition ( 17, 18 ). For this reason, glycine may be a good alternative to prescription sleeping pills for improving sleep quality at night and tiredness during the day. Summary Glycine may promote sleep and enhance the quality of your sleep through its calming effects on the brain and its ability to lower core body temperature. May Protect Your Liver From Alcohol-Induced Damage Too much alcohol can have damaging effects on your body, especially your liver. There are three primary types of alcohol-induced liver damage ( 19 ): Fatty liver: A buildup of fat inside your liver, increasing its size. Alcoholic hepatitis: Caused by inflammation of the liver resulting from long-term, excessive drinking. Alcoholic cirrhosis: The final phase of alcoholic liver disease, occurring when the liver cells are damaged and replaced by scar tissue.
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