Why Glycine is Suddenly Rising as an Anti-Aging Amino Acid

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Why Glycine is Suddenly Rising as an Anti-Aging Amino Acid

High Intensity Health 07.12.2025 87 033 просмотров 3 523 лайков

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Glycine may improve sleep, slow biological aging, boost recovery, and support healthy blood sugar. Support your body's Glutathione Synthesis* with the new NAC + Glycine Supreme: https://bit.ly/NAC-Gly-Supreme Save with code podcast Links to Studies: posting soon... -----------------------------------------Show Notes-------------------------------------- Best Sleep Mask: http://bit.ly/2AIVbDV Blue Blocking Glasses: http://bit.ly/blueblox Best Mouth Tape (Nexcare): https://amzn.to/31qJayh NeilMed Nasal Wash Kit https://amzn.to/3EUQaYE Breath Right Strips: https://amzn.to/31t5VSl A Metabolism Book Should Have:https://amzn.to/2jUiAh5 -----------------------------------------Show Notes-------------------------------------- 0:00 - Intro 0:20 — Why Glycine Matters for Aging, Sleep & Detox 0:50 — Glycine Dosage, Magnesium & the NAC Synergy 1:49 — Glycine & Biological Aging, Blood Pressure & Visceral Fat 2:57 — Glycine’s Benefits for Brain, Sleep & Fatigue 4:06 — Growth Hormone, Marathon Recovery & Blood Sugar Control 5:06 — Blood Pressure, Inflammation, Strength & Muscle Mass 5:50 — Prostate, Bladder, Immune & Cardiovascular Health 6:58 — Dosing Strategy & GABA for Sleep 7:56 — Glycine, NMDA Receptors & Cognitive Function 9:02 — Glycine for Circadian Rhythm & Sleep Timing 10:13 — Who Benefits Most from Glycine? 11:15 — Best Food Sources of Glycine 12:00 — Practical Takeaways & Nighttime Supplement Routine

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Intro

glycine. You've probably heard a little bit more about it. And in today's show, we're going to talk more about this non-essential amino acid that is very important and actually has been linked in recently published studies with better biologic aging, improve recovery after intense exercise, and is even used in conditions like schizophrenia and other neurologic based conditions. It might actually improve sleep duration

Why Glycine Matters for Aging, Sleep & Detox

sleep quality. Glycine has been shown to be very important in phase one detoxification in the body, which all of us need to help to improve our body's ability to excrete persistent organic pollutants and heavy metals and various endocrine disrupting compounds that are in our clothing, our air, food, water, even our furniture that I'm sitting on. Thankfully, this doesn't have any flame retardants, but for most people, we are exposed to a lot of stuff all the time. And the amino acid glycine, you should put it on your radar. We're talking about a study today

Glycine Dosage, Magnesium & the NAC Synergy

that I want to share with you some research from some quotes, some images to help you better understand why you may want to consider adding more glycine to your diet. It's really affordable. It tastes good and especially if you take glycine at night, it may actually improve your sleep and you might be getting it anyway if you take magnesium bislycinate chilate. So for every 250 mg of magnesium biscinate chilate elemental magnesium you're getting over 1500 mg of glycine which is where therapeutic dosages start around 1500 mg. Uh we've talked a lot about glycine and pairing glycine with an acetylcysteine the important rate limiting amino acid precursor to your body's in most abundant intracellular antioxidant molecule known as glutathione made by your liver as well as other cells. So Baylor University in brief just small side note has uh conducted a 12-week clinical study uh comparing the effects of glycine and NAC together compared to

Glycine & Biological Aging, Blood Pressure & Visceral Fat

placebo finding that uh the combination of the two amino acids glycine and nacetylcysteine helped to improve various aspects of biologic aging reduced blood pressure visceral atyposity. uh waist circumference was reduced in the intervention group versus the placebo. Uh other markers of uh cellular scinessence and biologic aging were improved with the combination supplement of an acettocyine and glycine. So let's talk more today just about glycine specifically uh and where you get it what it does and beyond. So the review paper that we're going to talk about uh today is titled the effect of glycine administration on the characteristics of physiological systems in human adults a systematic review. And so uh these investigators looked at 34 different studies uh in healthy adults as well as diseased adults. There's actually several studies in schizophrenia. I was not aware of this research on schizophrenia as well as people with OCD, alcohol- based hallucinations, uh stroke symptoms as well as insomnia. Uh

Glycine’s Benefits for Brain, Sleep & Fatigue

finding that in all these different clinical conditions, uh taking more than a gram of glycine per day can actually improve some of the symptoms that are ascribed to those different conditions. And you can see on the left and right side, we have disease states and we have healthy states. and where glycine has been shown to be healthy uh to improve health. Well, uh research shows uh in humans, again, they're drawing data off these 34 uh studies in humans, reduce fatigue, uh decrease uh psychoot vigilance, decrease daytime sleepiness, increasing sleep quality, improving cognition, and also uh affecting headaches, which I think is important. So that's more of like the brainbased effects, but what about short-term in a single bullet dose when it comes to metabolic improvements? Well, research shows that glycine can help improve the insulin response, increase glucagon secretion, which is great. So glucagon obviously is a hormone that sort of uh is increased when insulin is low and it helps your body uh suppress appetite and improve blood sugar regulation uh as well as dip into stored atapost tissue or fat tissue as a source of energy and possibly increasing growth hormone. So

Growth Hormone, Marathon Recovery & Blood Sugar Control

taking glycine at night may increase growth hormone. What I think is interesting in marathon runners, glycine has been shown to improve uh gastrointestinal function and possibly enhance recovery from intense vigorous exercise such as running a marathon. Well, what about in more diseased states like people who have insulin resistance or pre-diabetes? Well, it turns out that glycine has been shown to decrease hemoglobin A1C, decrease homoma IR scores, which is a compilation of a few different biomarkers that is aggregated in what's known as a homi eye score. And um that obviously is a good thing. We don't really worry so much about total cholesterol, but glycine has been shown to increase total cholesterol. Uh probably more so, but through its ability to improve insulin sensitivity. We know that sometimes cholesterol goes up as you get more metabolically healthy. In fact, when people I work with a lot of people who have blood work over the years and as their A1C goes up, their LDL and total cholesterol tends to go down. And I know that sort of flies

Blood Pressure, Inflammation, Strength & Muscle Mass

in the face of conventional dogma when it comes to, you know, the mainstream sort of understanding of metabolic function. But we see this often and I have many labs that I can share with you if you really want uh to be convinced of that. But that is known to be true in the literature as well. Uh glycine has been shown to decrease both systolic and diastolic blood pressure, decrease inflammatory biomarkers, increase grip strength. I mean that's I think important because all of us want just want to age better, right? That's why you're watching these videos. You want to feel better, age better, um and hopefully get stronger, more fit as you get older or at least preserve what you have. Uh and glycine has been shown to increase fat, free fat mass. So this would be muscle mass. Uh people with an overactive bladder, glycine might help

Prostate, Bladder, Immune & Cardiovascular Health

with that. we're not really sure why exactly uh in prostate symptoms so benign prostatic hypertrophy and things like that. So we have a lot of different you know studies in humans uh in immune issues, carvascular issues, central nervous system issues like I mentioned schizophrenia, insomnia and so forth uh digestive issues u muscular issues and we just mentioned the bladder and the renal issues. So there's evidence to suggest that glycine affects all of these different biologic systems. Now I think the question is mechanistically why and what is the dose? Well research shows that you know some of these studies vary between8 g per kilogram of body weight which is a super high dose or between 1. 5 and 3 g of glycine per day in dosed in the evening time before bed. uh hopefully to help to surge growth hormone a little bit and then also to affect the sensitivity of the GABA receptor and activity of GABA in the brain which is an inhibitory neurotransmitter that can help you uh sleep better. Now what I think is

Dosing Strategy & GABA for Sleep

interesting here's a quote from the paper 15 of the 18 studies reported significant positive effects when it comes to overall cognitive performance with glycine. So most studies do show that uh oral glycine can improve cognitive performance and sleep quality and sleep duration. As I mentioned, not many of you I wouldn't suspect watch these videos for schizophrenia and related symptoms, but there is research showing that glycine can improve cognitive uh states in individuals that suffer from schizophrenia. overactive bladder syndrome. I think that's something that should be considered as well as the effects on the immune system. I think that's important. So, various studies look at different cytoines and levels of cytoines and so forth. Uh finding that glycine can uh improve aspects within uh the immune system. And so, getting down to the nitty-gritty, you know, that's why I like to make these videos and you presumably watch these mechanistically why how what is glycine doing and what

Glycine, NMDA Receptors & Cognitive Function

is it? Is it because of it's affecting glutathione? Is it affecting GABA in the brain? Calcium signaling. Um I think that's really interesting and let's sort of explore what these investigators uh say here with regards to the mechanism of action. Schizophrenia is hypothesized to result from the hypoofunctioning of the NMDA receptors. Several reports cited here and have particularly underscored the potential effect of glycine on the Nmethodaspartate receptor. the NMDA receptor in eliciting positive neurologic outcomes. Consistent with this notion, brain aging is associated with reduced NMDA receptor function in turn leading to declined memory and learning performance issues. Going on, NMDA receptors have also been implicated in other age- related diseases such as diabetes and hypertension. in healthy populations or glycine administration before bedtime has been shown to improve sleep quality through the action of glycine on the NMDA receptor in the supercismatic nucleus which is of course the regulatory body of your body's circadian clock system. So for those of you that

Glycine for Circadian Rhythm & Sleep Timing

have social jet lag or you travel or you work the night shift periodically glycine may be helpful in training your body's central pacemaker in the body in the brain which I think is interesting. uh therefore one possible mechanism by which glycine may confer its geroprotective prolongevity enhancing effects uh may be through its action on the NMDA receptor although further research is required to understand this chronotherapeutic and tissue specific effects of an interaction and the interplay between multiple physiological systems in healthy dis and diseased population. So in conclusion, glycine administration, like taking glycine supplementally, 1 gram up to three grams per day, is most effective in improving characteristics of the central nervous system. They write, especially in ailerating neurological symptoms in populations with psychiatric illnesses, most notably in schizophrenia. Aging is associated with the decline in function of various physiological systems and elucidating the molecular underpinnings and mechanisms of these disease states are critical in determining strategies to prevent aging and age related diseases.

Who Benefits Most from Glycine?

Although the administration of glycine may improve the characteristics of multiple physiological systems, there is currently limited evidence in supporting the preventative effects for healthy population which warrants the need for future research and larger randomized control trials. and so forth. But because glycine is affordable and the potential upside is quite high when it comes to taking, you know, glycine and there's minimal downside. Considering this as a supplement for folks that have underlying insulin resistance or sleep issues or neurologic issues, I think is worthy of consideration. Um, and so you might be able to get enough glycine from your many glycinate chilate supplement. Just 250 milligrams of meniscllinate keilate will give you 1500 milligrams of glycine, which uh is more than many people are getting from their diet. So you might be saying, well, where do I get glycine? You know, it's actually found in a lot of like poultry skin uh and the cartilage and tendon aspect of uh meat and so forth. And so if you do

Best Food Sources of Glycine

bone broth and stews or take collagen, you're getting a lot of glycine from there. Uh if you cook, you know, whole chicken, instead of just getting the boneless, skinless chicken breast, get a whole chicken and put it in the slow cooker or the crock pot. You're getting all of that extra glycine from the skin and from the tendons and the cartilagynous tissues. From a supplemental standpoint, I'll put links in the description below. I'm a huge fan of glycine supplementation and have been for years, and we have a very popular NAC glycine supreme. Uh I'm not making this video to like just promote that. That's there if you want it. It tastes great. You get both glycine and uh an acetylcysteine and torine together. A lot of great reviews uh over on Amazon and on our website. So that's just one of many options for you. But I would consider taking this at night. Uh I do

Practical Takeaways & Nighttime Supplement Routine

and have been for many years now. Um a gram and a half at night. And I also take magnesium as well. So I'm getting enough of the uh glycine from magnesium to hit that sort of three gram threshold. But just wanted you to know that there's pretty good evidence in humans to suggest that glycine has particularly uh brainbased effects and sleep enhancing properties as well as potentially helping with recovery from intense exercise and improving insulin sensitivity in individuals who may be prone to insulin resistance. So, I would like to know what you think. Hopefully you found this video helpful and we'll catch you on a future show down the

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