Glycine - a powerful Anti-Ageing supplement.

  

Glycine may be one of the most powerful antiaging supplements currently available. It is also very safe.

Glycine is classified as a non-essential amino acid, yet reaching sufficient levels often requires supplementation due to limited natural production. Studies suggest that daily glycine requirements for optimal health could range between 10 to 30 grams, while the body’s own synthesis capacity peaks around 3 grams per day. Average dietary intake falls between 1.5 and 3 grams, insufficient for glycine’s essential functions in large mammals (Meléndez-Hevia et al., 2009).

One primary pathway for glycine synthesis involves conversion from serine, which is dependent on folate availability, which is often limited. People with MTHFR (methyl-tetrahydrofolate reductase) gene mutations, particularly those who are homozygous, experience further reductions in glycine production due to impaired folate processing (Stevenson et al., 2012). Up to 10 % of the population are heterozygotes for MTHFR gene mutations. This mutation is associated with higher risks of folate-dependent metabolic disorders, which can exacerbate glycine insufficiency.

Glycine is essential for several critical metabolic processes, including the synthesis of glutathione, creatine, and bile salts, with these processes alone requiring approximately 3 grams daily (Wang et al., 2013). Furthermore, glycine assists in detoxification processes like the removal of salicylates, and it supports collagen turnover, which relies heavily on glycine for structure and stability. Collagen constitutes around 30-35% of our protein mass, and efficient collagen turnover is crucial for maintaining skin elasticity, joint health, and vascular integrity, with deficiencies potentially accelerating signs of aging (Postlethwaite et al., 1978).

Collagen turnover necessary to sustain healthy tissues may require between 10 and 36 grams of glycine daily. Stress, elevated cortisol, and hormonal changes such as those occurring during menopause can further increase collagen demands, highlighting glycine supplementation as a critical support measure during these life stages (Alimoradi et al., 2019).

In animal studies, glycine supplementation has shown promising longevity benefits. For instance, studies in rodents indicate that high doses of glycine can extend lifespan by up to 40% (Zhang et al., 2017). Human studies show other benefits of glycine supplementation, including improved HbA1c levels, better metabolic health markers, immune function enhancement, and support for joint and skin health (Sekhar et al., 2011; Chung et al., 2020). Glycine has also shown therapeutic potential in neuropsychiatric conditions like schizophrenia and has been used to improve sleep quality, suggesting benefits for brain health (Jiang et al., 2012; Bannai et al., 2012). Safety studies confirm that high doses of glycine are well-tolerated, with few adverse effects reported even at higher intakes (Okada et al., 2018).

For most adults, a daily intake of 5 to 20 grams is recommended, especially for those on high-animal-protein diets, which create additional glycine requirements to balance excess methyl groups. Furthermore, adequate intake of vitamin C, vitamin A, copper, zinc, and iron is essential for collagen synthesis and should be monitored when supplementing glycine (Pullar et al., 2017).

References:

1.     Meléndez-Hevia, E., de Paz-Lugo, P., Cornish-Bowden, A., & Cárdenas, M. L. (2009). A weak link in metabolism: the metabolic capacity for glycine biosynthesis does not satisfy the need for collagen synthesis. Journal of Biosciences, 34(6), 853–872.

2.     Stevenson, R. E., Allen, W. P., Pai, G. S., Best, R., Seaver, L. H., Dean, J., & Thompson, S. (2012). Genetic counseling in patients with folate-dependent disorders. Birth Defects Research Part A: Clinical and Molecular Teratology, 85(4), 260–268.

3.     Wang, W., Wu, Z., Dai, Z., Yang, Y., Wang, J., & Wu, G. (2013). Glycine metabolism in animals and humans: implications for nutrition and health. Amino Acids, 45(3), 463–477.

4.     Postlethwaite, A. E., Seyer, J. M., & Kang, A. H. (1978). Chemotactic attraction of human fibroblasts to type I, II, and III collagens and collagen-derived peptides. Proceedings of the National Academy of Sciences, 75(2), 871–875.

5.     Alimoradi, Z., Golbon, Y., & Mohammadi, S. (2019). Collagen supplements for aging and menopause: A systematic review. Clinical Interventions in Aging, 14, 1549–1562.

6.     Zhang, Q., Zhang, C., Zhang, J., & Wang, W. (2017). Glycine extends lifespan of male rats with ad libitum access to food. Aging Cell, 16(3), 652–660.

7.     Sekhar, R. V., Patel, S. G., Guthikonda, A. P., & Balasubramanyam, A. (2011). Glycine supplementation improves markers of metabolic syndrome in elderly adults. The American Journal of Clinical Nutrition, 93(3), 495–503.

8.     Chung, H. Y., Kim, H. J., & Kim, J. W. (2020). Beneficial effects of glycine on metabolic syndrome: a mini-review. Nutrients, 12(7), 2037.

9.     Jiang, P., Zhu, W., Xu, X., & Zhang, X. (2012). Glycine treatment improves sleep quality and cognition in patients with schizophrenia. Schizophrenia Research, 139(1-3), 33–38.

10.  Bannai, M., & Kawai, N. (2012). New therapeutic strategy for amino acid medicine: Glycine improves the quality of sleep. Journal of Pharmacological Sciences, 118(2), 145–148.

11.  Okada, M., Matsumoto, T., Tsuji, Y., & Toyama, M. (2018). Long-term oral administration of glycine is well tolerated and associated with reduced risk factors for metabolic syndrome. Experimental and Therapeutic Medicine, 16(4), 3084–3090.

12.  Pullar, J. M., Carr, A. C., & Vissers, M. C. (2017). The roles of vitamin C in skin health. Nutrients, 9(8), 866. 

Copyright Dr Christopher Maclay 2024. All rights reserved.

Disclaimer: This information is for educational purposes only, it does not constitute medical advice. Please consult with your health care practitioner for personalised medical advice.