Why glycine is good for you
Glycine is a sweet-tasting, non-essential amino acid that can be produced from serine and threonine, so dietary intake is not essential.
Glycine is required to build protein in the body. It is required for the synthesis of nucleic acids, the construction of RNA as well as DNA and synthesis of bile acids and other amino acids in the body.
Glycine is also found to be useful in assisting with the absorption of calcium in the body. It helps in retarding degeneration of muscles as it helps to supply extra creatine in the body. Glycine is important in the body’s manufacture of hormones responsible for a strong immune system.
Important glycine facts
- Glycine is used by the nervous system and functions as an inhibitory neurotransmitter, which makes it important to help prevent epileptic seizures
- Glycine is also used in the treatment of manic depression and hyperactivity
- Glycine is found in all cells of the body, but it is found in large amounts in the prostate fluid and may be important in prostate health
- Glycine also participates in the major energy producing biochemical processes in the body
Groups at risk of glycine deficiency
None reported.
Symptoms of glycine deficiency
Few people are glycine deficient, partly because the body makes its own supply of it and partly because it is abundant in many different food sources.
Glycine and health
- Repairing damaged tissue – high concentrations of glycine are found in the skin and connective tissues, which aids in repair of damaged tissue
Talk to a medical professional about glycine supplements before taking them
Glycine in food
| FOOD | AMOUNT |
Glycine
(mg) |
|---|---|---|
|
Lean veal sirloin, cooked
|
100g |
7245
|
|
Mozzarella, park skim
|
100g |
4644
|
|
1/2 Turkey breast – no skin
|
306g |
4562
|
|
1/2 Chicken – no skin
|
329g |
3458
|
|
Clams mixed species
|
20 small (190g) |
3036
|
|
Tuna, canned in oil
|
1 can (171g) |
2391
|
|
Lean round beef, 0% fat
|
100g |
2199
|
|
Snapped, cooked
|
1 fillet (170g) |
2145
|
|
Chicken breast, no skin, roasted
|
1 cup ((140g) |
2133
|
|
Halibut, cooked
|
1/2 fillet (159g) |
2037
|
|
Canned tuna – in water
|
1 can (165g) |
2020
|
|
Atlantic cod, cooked
|
1 fillet (180g) |
1973
|
|
King mackerel, cooked
|
1/2 fillet (154g) |
1922
|
|
Alaskan king crab
|
1 leg (172g) |
1897
|
|
:Lean veal leg, cooked
|
100g |
1886
|
|
Beef sirloin, 0% fat, cooked
|
100g |
1844
|
|
Beef round eye, 0% fat, cooked
|
100g |
1222
|
|
Lobster, cooked
|
1 cup (145g |
1794
|
Glycine recommended daily intake (RDI)
| RDA | Not necessary for healthy adults |
|---|---|
| TOLERABLE UPPER LIMIT | 2-10g |
| TOXIC LEVELS | No information available |
Glycine works best with
- Vitamin B1 (Thiamin)
- Vitamin B3 (Niacin)
- Vitamin B6 (Pyridoxine)
- Vitamin B12 (Cobalamin)
- Vitamin H (Folic Acid)
- Vitamin H (Biotin)
- Cysteine
- Serine
Overdosage, toxicity and cautions for glycine
No clear toxicity has emerged from glycine studies, although having too much glycine in the body can cause fatigue.
Caution
People with kidney or liver disease should not consume high intakes of amino acids without consulting a health care professional.
References
- Osiecki H, Meeke F, Smith J, The Encyclopaedia of Clinical Nutrition – Volume 1: The Nervous System, BioConceps Publishing QLD 2004