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 a fundamental role in various biological functions. It therefore influences overall health and lifespan.

What is glycine?

Glycine is a non-essential amino acid, which means that the body can synthesise it. It is one of the 20 amino acids in the human body that make proteins. Its simple chemical structure conceals a multitude of biological roles. It is the most abundant amino acid in collagen (around 33%), the most abundant protein in the human body. What’s more, collagen is an essential link in the body’s tissues. Although glycine has a simple structure, it is this structural simplicity that gives it its special properties. Its small size allows it to fit into molecular spaces where other amino acids would not fit.

Glycine is also involved in a number of fundamental biochemical processes:

• Liver detoxification
• Synthesis of important molecules
• Basis for the construction of more complex proteins

Not forgetting that glycine is also a neurotransmitter, as it can cross the blood-brain barrier and play an inhibitory role in the central nervous system. It helps regulate neuronal excitability. This property not only contributes to healthy brain function, but also modulates mood and sleep.

What are the biological functions of glycine?

The functions of this small amino acid are diverse, as it is involved both as a builder of other substances and directly in certain biological phenomena.

Role in the body

1. Neurotransmitter: This amino acid 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 a component of 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: It 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, this amino acid 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 are produced naturally by cellular metabolism and exacerbated by environmental factors. They 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. However, glycine has been shown to have 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 positive effects on the central nervous system that can improve sleep quality. Indeed, restful 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 making it easier to fall asleep 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?

Although glycine is present in many everyday foods, it is sometimes difficult to reach the recommended doses to get the full benefits. This is because the quantities of glycine found naturally in food tend to be limited.

Which foods are rich in glycine?

The levels given are per 100g.

• Meat: turkey and pork are excellent sources: Turkey: 3.9 g /Pork shank: 3.3 g
• Fish: salmon and other oily fish also contain significant amounts of glycine, as do smelt: 3.3g/dried cod: 3g
• Dairy products: milk and cheese such as Parmesan: 759 mg/Gruyère: 533 mg
• Vegans can add certain foods to their menu to obtain a sufficient intake: Spirulina: 3.1 g /Sunflower seeds: 3 g

Can I take glycine as a dietary supplement?

Glycine-based supplements are available and can be used to increase intake, especially if food 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 it 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.

In conclusion:

Glycine is much more than a simple amino acid. It plays a versatile role in protein construction, sleep regulation, muscle support and detoxification. The benefits of glycine become apparent when it is integrated into an overall approach to health, combining a balanced diet, appropriate supplementation and a healthy lifestyle.

Source:

1. Glycine and aging: Evidence and mechanisms
2. https://www.nutripure.fr/fr/blog/glycine-n212#role-glycine
3. https://www.phytonut.com/blog/glycine-alimentation/