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Glycine

Glycine Dosage & Review

Glycine Review Glycine is considered among the smallest of amino acids and has inhibitory properties as a neurotransmitter, acting as an NMDA receptor co-agonist. Some reports have suggested that glycine can improve sleep-related fatigue and enhance cognition̐ particularly aspects of memory and attentional processing. One study found that glycine (in the form of Bioglycin) improved attention-tasks as well as memory, yet didn't affect mood. It has been thought to decrease jet lag, sleep disorders, and some neurodegenerative disorders. Also, it promises to be a powerful anti-oxidant, protecting the body from free radicals and lipid peroxidation. This in turn, helps the body against some illnesses including heart disease, type II Diabetes, and kidney disease. Glycine is categorized under Nutrients.
Glycine
Also Known
Description Glycine is considered among the smallest of amino acids and has inhibitory properties as a neurotransmitter, acting as an NMDA receptor co-agonist. Some reports have suggested that glycine can improve sleep-related fatigue and enhance cognition̐ particularly aspects of memory and attentional processing. One study found that glycine (in the form of Bioglycin) improved attention-tasks as well as memory, yet didn't affect mood. It has been thought to decrease jet lag, sleep disorders, and some neurodegenerative disorders. Also, it promises to be a powerful anti-oxidant, protecting the body from free radicals and lipid peroxidation. This in turn, helps the body against some illnesses including heart disease, type II Diabetes, and kidney disease.
Typical Dose 1-3g
Stacks
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Benefits and Effectiveness

  • Cognition - Increased [1]
  • Fatigue - Decrease [2]
  • Sleep Quality - Increased [3]

Glycine Dosage

1-3g

Side Effects

Some side effects related with Glycine use include nausea and diarrhea while some other rare effects include sleeplessnes, rashes, and increased appetite.

Glycine Review: What is Glycine?


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What is it?

Glycine is known to be a protein builder and is one of the twenty most common, natural, “proteinogenic” standard amino acids. In terms of molecular structure, glycine is considered to be the simplest among amino acids and is unique among the standard amino acids since it is not optically active. Not like the other standard amino acids whose reflection in the mirror are highly different like left and right hand gloves, the molecular structure of glycine looks just the same in its mirror image reflection.

Glycine is categorized as a non-essential amino acid since it does not have to be utilized with the diet. It can be synthesized by our body from other compounds and is important in order for us to obtain normal body function.

Majority of proteins contain small amounts of glycine. However, collagen is the most notable exception since it only contains about one-third glycine. Glycine is also present in gelatin. Glycine plays an important role in the synthesis of not only proteins but also porphyrins (which is an important component of the pigment providing meat its reddish color and of the hemoglobin in blood), purines (which is important component of RNA and DNA), serine, ATP, and different other organic chemical and serves as a major inhibitory neurotransmitter in the central nervous system.

Spider silk is one of the strongest materials known; it is similar to high-grade steel, but less dense. Glycine and alanine are 2 small amino acids that form the protein that composes spider silk. The elasticity of spider silk is due to the glycine units. The impressive arrangement of alanine and glycine subunits provides silk its amazing characteristics and is an example of the harmonious and wonderful coordination of nature. Experts have been studying spider silk in order to acquire knowledge on how to replicate such a remarkable fiber.

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How does it work?

Glycine is needed by our body in order to make proteins. It also plays a role in the transmission of chemical signals in the central nervous system. Therefore, it can be used to treat psychiatric conditions such as schizophrenia as well as enhancing memory. Some experts believe that glycine could play a role in cancer prevention by stopping the blood supply needed by some malignant tumors.

What are the benefits of Glycine?

  • Schizophrenia: According to some studies, a daily supplementation of 800 mg per kg of Glycine for 6 weeks in individuals who are suffering from schizophrenia on stable antipsychotic therapy could reduce the negative symptoms to 23+/-8% and could enhance the positive symptoms.
  • Sleep and Sedation: A study conducted on female participant gave a dose of 3 grams of glycine 1 hour before going to sleep. It showed that glycine decreases fatigue in the morning and enhance self-reported sleep quality greater than placebo. After a while, 3 grams of glycine was administered in otherwise physically fit individuals who reported to have no satisfaction with their sleep who were then subject to an electroencephalogram (EEG) via polysomnography. As a result, the study showed that glycine improved the subjects’ sleep quality. This latter study also showed that glycine could enhance cognitive daytime performance associated with improved self-reported sleep and has been replicated where a dose of 3 grams of glycine administered 1 hour prior to sleep (in individuals with minimal sleeping impairment) was effective in decreasing fatigue the next day but is not significant after 3 days. However, psychomotor vigilance or performance tasks were consistently enhanced.
  • Obsessive Compulsive Disorder: A dosage of 800 mg per kg of glycine daily, which is the dosage used in individuals with schizophrenia was proven by a case study to be effective in treating individuals with Obsessive Compulsive Disorder (OCD) and body dysmorphic disorder following a daily administration over the course of 5 years. The researchers in the study predicted that these symptoms were related to decreased NMDA receptor signaling, and the most significant effects can be best observe in 34 days.

Is it safe? What are the side effects of Glycine?

Just like any other supplements, Glycine can also trigger the occurrence of some unwanted effects. The most common side effects which are often reported by users of Glycine supplement include vomiting, nausea, mild gastrointestinal problems, and mild drowsiness. Some of the not so common side effects which are, however, more severe include symptoms of allergy such as skin rash, wheezing, swelling of mouth, itching, problems in breathing, swallowing difficulties, and aggravation of symptoms associated with schizophrenia especially when it is taken in combination of other medication for schizophrenia.

Is it safe to use during pregnancy?

It is not yet known if Glycine could be safe to use during pregnancy. There are no enough evidences available on whether it can be safely administered by pregnant women. However, some experts suggest that since glycine is considered as an amino acid and is found naturally inside the human body and is prevent in various food products, it may be safe to use during pregnancy. On the other hand, this can only be applied to the dietary intake of glycine. Because of the fact that all supplements and medications contain some risks of negative effects and health problems, supplementation of glycine should be done with caution. There is a high possibility that administering high amounts of glycine, which are present in supplements, will trigger some problems.

Another possibility is that supplements may contain some concomitants or ingredients other than glycine which can be harmful for pregnant women. As the saying goes, it is always better to be safe than sorry, therefore, in order to avoid the unwanted effects of glycine, it is highly advisable that you should first consult your physician or any qualified medical professional before deciding to use glycine on the off chance that you are pregnant. It is also recommended that you ask for an advice from your physician before deciding to make changes in your diet like increasing the consumption of foods that are rich in glycine.

Glycine Dosage

VIA ORAL ADMINISTRATION:

For schizophrenia patients: Doses ranges from 0.4 to 0.8 grams per kg daily in 2 equally divided doses. You can begin at 4 grams per day and gradually increase it until the highest effective dose is obtained.

VIA SUBLINGUAL ADMINISTRATION:

For neuroprotection after stroke: 1 to 2 grams daily within 6 hours after the onset of stroke.

APPLIED DIRECTLY ON SKIN:

For dermal ulcers: A cream that contains 10 mg of glycine, 1 mg of DL-thereonine, and 2 mg of L-cysteine per gram of cream has been used. The cream can be applied in every wound dressing and cleaning once a day, twice a day, or every other day.

References:
  1. https://examine.com/supplements/glycine/
  2. https://en.wikipedia.org/wiki/Glycine
  3. http://www.webmd.com/vitamins-supplements/ingredientmono-1072-glycine.aspx?activeingredientid=1072&activeingredientname=glycine
  4. http://www.diethealthclub.com/dietary-supplements/glycine.html
Reviewer: Kathleen R. RN, PT
Wiki Last Updated: 2016-02-14
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^1 http://www.ncbi.nlm.nih.gov/pubmed/14732596
^1 http://onlinelibrary.wiley.com/doi/10.1111/j.1479-8425.2007.00262.x/abstract
^2 http://onlinelibrary.wiley.com/doi/10.1111/j.1479-8425.2006.00193.x/full
^2 http://onlinelibrary.wiley.com/doi/10.1111/j.1479-8425.2007.00262.x/abstract
^3 http://onlinelibrary.wiley.com/doi/10.1111/j.1479-8425.2006.00193.x/full
^3 http://onlinelibrary.wiley.com/doi/10.1111/j.1479-8425.2007.00262.x/abstract
^3 http://www.ncbi.nlm.nih.gov/pubmed/22529837

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Cognition | | |
Sleep Quality | | |
Fatigue | | |

Results & Experiences

Daily Dosage # Stacks
1.00 g 2
0.80 g 1
250.00 mg 1
3.00 g 1
4.00 g 1
2.00 g 1
5.00 g 1
Medical Conditions # Stacks
Generalized anxiety disorder 1
Purpose # Stacks Effectiveness
Difficulty falling asleep 1
Unknown
Can't tell
None
Slight
Moderate
Major
Commonly Paired With # Stacks
L-Theanine 7
Melatonin 6
Magnesium 6
Fish Oil 4
Vitamin C 4
Vitamin B12 4

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