Glycine is an essential amino acid used by the body to synthesize proteins. It is present in foods such as fish, meat or dairy products. Moreover, it has a number of health benefitstherefore it is good to include it frequently in the diet.
In fact, its intake in sufficient quantities is related to greater efficiency in the repair of physical injuries and a lower incidence of neurodegenerative pathologies. Would you like to know more? Next, its main advantages and sources.
Glycine and osteoarthritis
First of all, we need to comment on the role of glycine in osteoarthritis. We are talking about a frequent pathology, which affects almost half of the population over 65 years of age. Course with degeneration and joint pain.
It usually has a chronic character and is treated with oral non-steroidal anti-inflammatory drugs. Sure, These drugs have several harmful side effects, so it is quite good to reduce its use.
What has been shown is that glycine supplementation aids in the management of this disease and, incidentally, helps reduce its progression. A study published in the journal Journal of Ethnopharmacology confirms it.
Alikeit will be essential to optimize other aspects of the diet to successfully control the development of the disease. It is not only the total consumption of protein and collagen that counts, but also the fact of covering the daily requirement of essential minerals.
Plus, staying physically active will make a difference. Muscle strength work will reduce the symptoms of the problem.
wisteria and sleep
Some experts also recommend the use of glycine to improve sleep quality. It is important to get enough sleep for the repair processes that occur daily in the body to develop properly.
In particular, glycine will facilitate the achievement of deep sleep, as it ensures that the body temperature is correct for it. according to research published in the journal Journal of Pharmacological Sciences, the intake of this amino acid is effective for obtaining a more restful rest.
It can also exert a synergistic effect with other supplements such as melatonin and tryptophan. Both improve the functioning of circadian rhythms, allowing optimal control of sleep and wakefulness phases.
Even so, it will be important to ensure a set of good habits related to sleep hygiene. For example, Exposure to screens or elements that emit blue light is not convenient in the moments before going to bed.
Otherwise, the endogenous synthesis of melatonin would be reduced, which could make falling asleep difficult or cause rest interruptions. Going to bed early will also be decisive.
Glycine-induced muscle repair
Another of glycine’s defining characteristics has to do with its role in stimulate collagen synthesis, the most abundant protein in the human body. So says A article published in the magazine Amino acids.
This element is responsible for providing contractility and elasticity to the muscles, thus ensuring that they can perform their functions optimally. When the supply of the amino acid is sufficient, the muscle recovery processes will be stimulated, both induced by effort and by injury.
Because of this, It will also be decisive to ensure the daily requirement of vitamin C, another of the nutrients involved in protein synthesis.
Foods rich in glycine
As we have discussed, glycine is a non-essential amino acid. This means that the body can synthesize it on its own, even if it is not included in the diet in sufficient quantities.
Anyway, There are foods that are a source of it. Ensuring its presence in the regime on a regular basis will have a positive impact on the state of health.
In general terms, pork and beef contain a good amount of glycine. Also bird and dairy foods. Among the edibles of plant origin, the following options deserve special mention:
- Beet.
- Carrot.
- Legumes.
- mushrooms.
- Whole grains.
- Peanuts.
Recommended daily amount of glycine
Now we need to talk about the proper doses of glycine that need to be consumed on a daily basis. At least it is recommended to take about 15 grams of this element per day. However, the body is able to produce about 3 grams by itself from other amino acids.
As for the maximum recommended dose, It should be noted that it is about 60 grams per day. If this amount is exceeded, some changes in the central nervous system could occur, which is not recommended.
Glycine, a very important non-essential amino acid
As we have commented, glycine is an amino acid that performs important functions within the human body. It is found in various foods of animal origin and the body can synthesize a certain amount. Therefore, experiencing a deficiency is usually infrequent. However, it is possible to benefit from its integration.
In any case, it should be noted that when the goal is to maintain good health in the medium term, eating well is not enough. We ensure that you run a variety of customs together.
Among these should be mentioned the need to practice regular physical exercise. Above all, strength work must be prioritized, as in this way homeostasis is maintained at an inflammatory level in the internal environment.
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