Glycine: the basics

Glycine is a non-essential amino acid, meaning your body can make it. It’s the simplest of the amino acids, with a single hydrogen atom as its side chain. Despite this simplicity, glycine has a range of functions that support your health and day-to-day performance.

What glycine does

Protein synthesis

Glycine is a building block of proteins, including collagen, the most abundant protein in your body. Collagen supports skin, bones, joints and connective tissues. Without enough glycine, your body can’t make collagen effectively.

Neurotransmission

In your brainstem and spinal cord, glycine acts as an inhibitory neurotransmitter, helping to regulate nerve signals and calm the nervous system.

Creatine production

Your body needs glycine to make creatine, which helps muscles produce energy for quick, intense bursts of activity like sprinting or weightlifting. Studies show creatine can also support bone health and brain function.

Haem production

Glycine is part of the process that makes haem, the component of haemoglobin that carries oxygen in your blood.

Detoxification

Glycine helps produce glutathione, a powerful antioxidant that protects cells from damage and supports your body’s natural detox processes.

Beyond the basics: other potential benefits

Sleep support

Research suggests glycine can help people fall asleep more quickly and improve sleep quality. It seems to work by calming the brain and lowering core body temperature.

Liver protection

Animal studies suggest glycine might help protect the liver from damage caused by excessive alcohol intake. It appears to support the breakdown of alcohol in the stomach, which may limit damage to the liver itself.

Heart health

Glycine may help reduce the build-up of certain compounds in the blood linked to artery damage and heart disease. It also appears to support the body’s use of nitric oxide, a molecule that helps blood vessels relax and maintain healthy blood pressure. Observational studies suggest higher glycine levels may be linked to a lower risk of heart disease.

Diabetes risk

Type 2 diabetes often involves lower levels of glycine. In studies, people with higher glycine levels tend to have better blood sugar control and a lower risk of developing diabetes.

Muscle preservation

Glycine may help protect muscle mass during periods of muscle wasting, such as in severe illness or malnutrition. In animal studies, it supported muscle growth even when other amino acids like leucine could not.

Where to find glycine

Glycine is found naturally in protein-rich foods:

• Meat, especially tougher cuts

• Poultry and fish

• Dairy products

• Beans

You can also get glycine from gelatin, which is made from collagen. Another way to increase glycine intake is by taking collagen supplements, as glycine is the main amino acid in collagen.

Safety

Supplementing with glycine in the manufacturer’s recommended amounts (on product packaging) is considered safe. It’s wise to consult a healthcare professional before adding any new supplement to your routine.