It may also benefit mood, memory, sleep, stroke recovery, and heart disease.
Unlike some amino acids that must be obtained solely through foods, the body can produce glycine.
It is also available in supplement form.
Illustration by Joules Garcia for Verywell Health
That means some supplement products may not contain what the label says.
No supplement is intended to treat, cure, or prevent disease.
Collagen is found in:
Glycine makes up around 33% of the collagen in the human body.
Verywell / Anastasia Tretiak
Glycine also helps regulate nerve impulses in thecentral nervous system.
This system affects the spinal cord and the brain.
Glycine also binds to toxins so that the body can clear them.
Most current research has focused on glycine’s role in sleep, mood, stroke, and heart disease.
Improved Sleep
Some research suggests that glycine supplements may improve sleep in people with insomnia.
After recovery, rats were given either glycine or water.
Studies are required to further explain the physiological role of glycine and its therapeutic potential for improving sleep quality.
Thus, the evidence is limited and more research is needed.
In a 2016 review of studies, researchers found conflicting evidence about glycine’s effect on schizophrenia.
While some research exists on glycine’s effect on schizophrenia, results are conflicting.
The evidence supporting the use of glycine for this is mixed.
The same was not seen in women.
The evidence for glycine after a stroke is conflicting and inconclusive.
Therefore, some researchers have looked at the connection between glycine and heart disease.
While the study is promising, research on the topic is limited.
Improved Glutathione Synthesis
Glutathione is an antioxidant found in every cell in the body.
Research has shown it can slow cancer progression and reduce cell damage brought on by other diseases.
One of the amino acids needed to produce glutathione is glycine.
The role of supplemental glycine in supporting glutathione synthesis has been studied extensively.
However, consuming a supplement like glycine may have potential side effects.
Common Side Effects
Glycine supplements are generally considered safe if used as directed.
However, there has been little research into the long-term safety of glycine supplements.
Dosage: How Much Glycine Should I Take?
Glycine is available in several different formulations.
There are also powdered formulations that you’re able to add to shakes or smoothies.
There are no guidelines for the appropriate use of glycine in people with schizophrenia.
Topical creams containing glycine and the amino acidsL-cysteineandDL-threonineare available by prescription for leg ulcers.
Depending on the circumstance, they may be prescribed once daily, twice daily, or every other day.
What Happens if I Take Too Much Glycine?
Glycine toxicity from supplements is rare.
However, it can occur when used with sterile water for bladder irrigation.
Signs of glycine toxicity include:
Glycine toxicity can be fatal.
How to Store Glycine
Store glycine supplements and powders in a cool, dry place.
Never use a supplement that is expired or appears damaged or discolored.
Speak with a healthcare provider before using any supplement for medical reasons.
Sources of Glycine and What to Look For
Glycine is readily available in plenty of foods.
you’re free to also take it in supplement form.
Food Sources of Glycine
you could find glycine in high-protein foods.
Good sources of glycine-rich foods include legumes, fish, dairy, and meat.
Some people prefer capsules because they are easy to take.
Others incorporate powders into shakes or smoothies.
Supplements are typically vegetarian or vegan.
However, read the label carefully for allergens like wheat or eggs if you have food allergies.
To date, the evidence of this is weak.
They may reduce the risk of side effects from certain schizophrenia medications, but more research is needed.
Glycine supplements are generally considered safe but may cause diarrhea, nausea, upset stomach, and vomiting.
Speak with your doctor before using supplements for any medical reason.
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