Glycine: what it is, benefits and where to find it

Found in meat, chicken, fish and dairy, this amino acid offers benefits for immunity, sleep, skin and more

With a fundamental role for the immune system, glycine It is one of the compounds that form proteins, called amino acids.

As the nutritionist explains Maria Clara Pinheiro, in a protein, we have essential and non-essential amino acids. “The first types are those that we must consume in our diet, since the body does not have the ability to produce them on its own. The so-called non-essential ones are those that the body itself can produce from the consumption of other amino acids”, he underlines. Therefore, when you consume foods such as meat, chicken and dairy products, which are sources of protein and, accordingly, contain amino acids, the body produces glycine.

According to the professional, in addition to the production of proteins, glycine also performs other functions in the body, such as helping to regulate the central nervous system and the synthesis of bile acids, as well as playing an important role in the immune system.

“More and more studies have associated glycine with mental health benefits and improved sleep, skin and joint health. It also contributes to the cardiovascular system, the digestive system and even increased muscle mass,” underlines Maria Clara .

Where to find glycine?

The nutritionist points out that glycine can be found in foods that are sources of protein such as beef, chicken, poultry, fish, dairy products and soy. Additionally, it can be supplemented for various functions, such as improving joint health, sleep, and increasing muscle mass.

Regarding the dose, Maria Clara points out that it can vary from individual to individual. “There is no standard dose. Depending on that individual’s goal, weight, habits and diet, the ideal dose will be achieved.

Side effects and contraindications

Side effects of glycine supplementation may occur primarily due to drug interactions. “Every time a person takes glycine, it is important to notify the doctor in advance, because medicines that act on the central nervous system can modify their action in the presence of glycine supplementation”, explains the professional.

Furthermore, there are still no studies authorizing the use of glycine in pregnant and breastfeeding women. Therefore, since there is no proven safety, it is not recommended in these cases.

It is also important to pay attention to the quality of the supplement you choose. “There is a lot of falsification of supplements. In many cases, what is inside the capsule is not really the supplement. So, it is very important that when the patient chooses the brand of a supplement, they are concerned about the reputation and that it is a suitable brand”, advises Maria Clara.

Finally, he underlines that there are no studies on the prolonged use of glycine and on how harmful it may or may not be to health. The ideal therefore is that it is consumed with caution, under medical or nutritional supervision and that the person observes the appearance of any different symptoms before discontinuing its use.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.