Glycine: The secret of longevity

Glycine is increasingly recognised for its potential in promoting longevity and reducing the effects of ageing. This small amino acid plays vital roles in various biological functions, influencing overall health and lifespan.

What is glycine?

Glycine is a non-essential amino acid, which means that the body can synthesise it. Its simple chemical structure conceals a multitude of biological roles. Glycine is involved in the formation of proteins and in a number of vital metabolic processes.

Glycine is also an inhibitory neurotransmitter in the central nervous system. It helps regulate neuronal excitability, contributing to healthy brain function and modulating mood and sleep.

What are the biological functions of glycine?

Role in the body

1. Neurotransmitter: Glycine acts as an inhibitory neurotransmitter, which means it can calm excessive nerve activity. This is crucial for maintaining a balance between excitation and inhibition in the brain.
2. Protein synthesis: It is incorporated into proteins and plays a role in the biosynthesis of several important compounds, including glutathione.
3. Glutathione formation: Glycine contributes to the synthesis of glutathione, a powerful antioxidant that protects cells against oxidative damage.

Metabolic effects

1. Regulation of energy metabolism: Glycine is involved in key metabolic processes, helping to regulate the use of energy by cells.
2. Tissue growth and repair: By participating in protein synthesis, glycine plays a crucial role in tissue repair and healing.

What influence does glycine have on longevity?

Reduced oxidative stress

Glycine is essential for the production of glutathione, an antioxidant that helps neutralise free radicals. These free radicals, produced naturally by cellular metabolism and exacerbated by environmental factors, cause cellular damage. By supporting the production of glutathione, glycine helps to minimise this damage, thereby delaying the ageing process.

Anti-inflammatory

High levels of chronic inflammation are associated with many age-related diseases. Glycine has demonstrated anti-inflammatory properties by modulating cytokines and reducing inflammatory markers in the body. It therefore helps to prevent inflammatory diseases and promote better overall health.

Mitochondrial metabolism

Mitochondria, often referred to as the energy powerhouses of cells, play a crucial role in longevity. Glycine improves mitochondrial efficiency, increasing energy production while reducing the production of harmful by-products. This contributes to cellular resilience in the face of metabolic stress, a key factor in prolonging cell life.

Improved quality of sleep

Glycine has beneficial effects on the central nervous system that can improve sleep quality. Restorative sleep is essential for cell regeneration and tissue repair, two processes crucial to maintaining health and longevity.

Glycine helps to lower body temperature before bedtime, an important factor in facilitating sleep and improving sleep quality. A lower body temperature is associated with deeper sleep and better regulation of sleep cycles.

Studies suggest that taking 3 grams of glycine approximately 30 to 60 minutes before bedtime can significantly improve sleep quality. This dosage has been shown to have beneficial effects on speed to sleep and depth of sleep, helping individuals to wake up more rested.

How can I incorporate more glycine into my diet?

Which foods are rich in glycine?

• Meat: Beef and chicken are excellent sources.
• Fish: Salmon and other oily fish also contain significant amounts of glycine.
• Dairy products: Milk and cheese.

Can I take glycine as a dietary supplement?

• Glycine-based supplements are available and can be used to increase intake, especially if diet alone is not enough.

Practical advice and precautions

• Add sources of glycine and collagen to your daily diet by including more meat, fish and dairy products in your meals.
• Use meat-based broths, which are rich in glycine, in your soups and stews.
• Although glycine is generally harmless, it is important to consult a health professional before starting to take it, especially if you have any medical conditions or are undergoing treatment.

Source:

1. Glycine and ageing: Evidence and mechanisms