Glycine

Glycine, an amino acid, has various important functions and benefits, especially concerning sleep and overall health.

Benefits of Glycine

1. Promotes Sleep:

   • Glycine helps to lower core body temperature, facilitating deeper sleep stages and REM sleep. It does this by promoting vasodilation and aiding body heat loss through peripheral areas like fingers and toes. Louisa Nicola emphasizes that glycine can particularly help individuals who sleep hot and experience fragmented sleep due to high temperatures 1.
   • Glycine can also increase serotonin levels in the brain. Serotonin, a precursor to melatonin (the sleep hormone), helps indirectly enhance melatonin production and thus improve sleep quality. A recommended dosage of around 3 grams taken an hour before bedtime can improve sleep duration and quality, particularly for those with insomnia 1.

2. Supports Protein Synthesis and Antioxidant Production:

   • It is crucial for synthesizing glutathione, a major antioxidant. This synthesis involves glycine, glutamine, and cysteine, and adequate levels of glycine are necessary to manage oxidative stress and prevent aging 2.
   • Glycine also plays a role in collagen synthesis. Collagen-rich diets, incorporating parts of animals like bones and skin, provide high levels of glycine with low methionine, beneficial for maintaining connective tissue and overall health 3.
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       Glycine and Sleep

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       2

       Animal Protein Benefits

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       Glycine and Methionine

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       Methionine, Glycine Balance

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3. Methionine-Glycine Balance:

   • The intake of methionine, found in muscle meats, increases the body's need for glycine. Methionine excess needs to be buffered with glycine to manage its effects properly. Chris Masterjohn explains that both methionine and glycine are essential, advocating for a balanced intake via varied diets that include glycine-rich foods like collagen 4.

Practical Tips

• For sleep improvement, consider a dosage of 3 grams of glycine an hour before bedtime.
• To support overall health, including antioxidant defense and connective tissue maintenance, ensure a diet balanced in both methionine and glycine by consuming various proteins, including those rich in collagen.

These insights from experts like Louisa Nicola and Chris Masterjohn highlight glycine's significant role in health, particularly in enhancing sleep and balancing amino acids for overall physiological benefits.