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What is Glycine?

Glycine is an amino acid, which is one of the building blocks of proteins in the human body. It is the smallest and simplest amino acid, with only a hydrogen atom as its side chain. Glycine is not an essential amino acid, which means that the body can produce it on its own, and it is not necessary to consume it through the diet.

Why do we need Glycine?

Even though glycine is not essential, it has several important functions in the human body. For example, it is involved in the synthesis of other important molecules, such as proteins, nucleic acids, and creatine. Additionally, glycine is a neurotransmitter, meaning it plays a role in the communication between nerve cells. Glycine is also involved in the production of heme, a component of hemoglobin, which is responsible for transporting oxygen in the blood.

Where is Glycine found?

Glycine is found in many different types of protein-rich foods, such as meat, fish, dairy, and legumes. For example, a 3-ounce serving of chicken breast contains approximately 3 grams of glycine, and a cup of cooked lentils contains approximately 2.2 grams. In addition to dietary sources, the body can also produce glycine from other amino acids, such as serine and threonine.

Daily requirements

The daily requirements for glycine vary depending on age, gender, and activity level. However, in general, it is recommended that adults consume at least 10 grams of glycine per day.

Glycine deficiency

Glycine deficiency is rare, as the body can produce it on its own. However, in some cases, such as with certain genetic disorders or liver disease, glycine deficiency can occur. Symptoms of glycine deficiency include fatigue, poor memory, and decreased cognitive function.

Can you get too much Glycine?

Glycine is generally considered safe, and there are no known side effects of consuming too much glycine from natural food sources. However, taking glycine supplements in large doses may cause stomach upset or diarrhea. It is important to consult a healthcare professional before taking any supplements.

Should I get Glycine supplements?

Most people can get enough glycine from their diet alone, so supplements are not usually necessary. However, some studies have suggested that glycine supplements may have potential health benefits, such as reducing inflammation, improving sleep quality, and supporting healthy skin. It is important to consult a healthcare professional before taking any supplements.

Fun facts

Glycine is used in the production of gelatin, which is used in many different types of foods and products, such as gummy candies and photographic film.

Glycine has a sweet taste and is sometimes used as a sweetener in foods and drinks.

In the human body, glycine is the most abundant amino acid, making up approximately one-third of all amino acids in collagen, the most abundant protein in the body.

Food high in Glycine

This list shows food that are top sources of Glycine and the quantity of Glycine in 100g of food

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Fruit Vegetables Meat Dairy Eggs Bread Superfood Legumes Cereals Nuts and Seeds Seafood Other Spices and Herbs
Macronutrients Carbohydrate Fat Protein Water Fiber
Vitamins Thiamin (B1) Riboflavin (B2) Niacin (B3) Pantothenic Acid (B5) Pyridoxine (B6) Folate (B9) Cobalamine (B12) Ascorbic Acid (C) Vitamin A Vitamin K Vitamin E Vitamin D
Minerals Calcium (Ca) Iron (Fe) Magnesium (Mg) Phosphorus (P) Potassium (K) Sodium (Na) Zinc (Zn) Copper (Cu) Manganese (Mn) Iodine (I) Selenium (Se) Fluoride (F)
Amino acids Arginine Histidine Lysine Aspartic Acid Glutamic Acid Serine Threonine Asparagine Glutamine Cysteine Selenocysteine Glycine Proline Alanine Isoleucine Leucine Methionine Phenylalanine Tryptophan Tyrosine Valine