Glycine – The Collagen-Producing Powerhouse
With collagen powders and bone broths continuing to make headlines, collagen’s often-overlooked precursor, Glycine, stimulates the body’s natural collagen at a cellular level. In addition to providing building blocks for key compounds like creatine and glutathione – both of which are integral to cellular health and longevity – Glycine is key in the synthesis of collagen, the structural protein responsible for skin elasticity, joint function and muscle mass. Growing research suggests Glycine is key in combatting visible and hidden signs of ageing, which is why we’ve chosen to include Glycine in our upgraded Morning & Night formulation.
What is Glycine?
Glycine is a non-essential amino acid, meaning the body can synthesise it from other amino acids. Despite being the ‘simplest’ amino acid, Glycine is indispensable for many physiological functions – it is a major component of collagen, the primary protein in connective tissues such as skin, cartilage, and bones. Glycine also serves as a neurotransmitter in the central nervous system, playing a role in sleep regulation, and is involved in the production of creatine, which is crucial for muscle function, and glutathione, an antioxidant that protects cells from oxidative stress.
The Top 5 Benefits of Glycine
- Skin Health: Glycine is vital for collagen production, helping maintain skin structure and elasticity.
- Cognitive Function: Glycine improves sleep quality, supporting memory and cognitive performance.
- Joint Health: Glycine supports cartilage repair, reducing the risk of joint degeneration.
- Muscle Preservation: Glycine helps prevent muscle mass loss associated with ageing.
- Anti-inflammatory Effects: Glycine reduces chronic inflammation, mitigating age-related diseases.
How Glycine Reduces the Signs of Ageing
The body’s ability to maintain muscle mass, skin integrity, and cognitive function naturally declines with age. Glycine, as a key building block for collagen and a regulator of various biochemical pathways, plays a significant role in preserving these vital functions.
Skin Health and Collagen Production
Collagen breakdown is one of the primary factors contributing to the visible signs of ageing, such as wrinkles and sagging skin. Glycine is an amino acid within the structure of collagen, contributing to the stability and strength of connective tissues. As we age, collagen production decreases, leading to a loss of skin elasticity and firmness. Supplementation with Glycine has been shown to stimulate collagen synthesis, which can help mitigate these age-related changes. A study published in Skin Pharmacology and Physiology found that Glycine supplementation led to improved skin hydration and elasticity in participants, demonstrating its potential to combat the effects of skin ageing (Proksch et al., 2014).
Cognitive Function and Sleep Quality
Glycine’s impact on the central nervous system is particularly relevant to ageing individuals. As a neurotransmitter, Glycine plays a role in inhibiting neural activity, which promotes relaxation and improves sleep quality. Adequate sleep is essential for cognitive function, including memory consolidation and learning. A study in the Journal of Sleep Research found that Glycine supplementation improved sleep quality, reducing the time it took for participants to fall asleep and enhancing the depth of sleep (Yamadera et al., 2007). By improving sleep, Glycine indirectly supports cognitive health, as chronic sleep deprivation accelerates cognitive decline in older adults.
Joint Health and Cartilage Repair
As we age, the cartilage that cushions our joints begins to deteriorate, leading to conditions such as osteoarthritis. Glycine supports collagen production and plays a critical role in maintaining the integrity of cartilage. Research published in Osteoarthritis and Cartilage demonstrated that Glycine supplementation helped reduce symptoms of osteoarthritis, including pain and stiffness, while supporting cartilage regeneration (Clark et al., 2008).
Muscle Preservation and Function
Glycine contributes to muscle preservation by aiding in the synthesis of creatine, a compound crucial for muscle energy production. A study in The Journal of Nutrition found that Glycine supplementation in older adults helped preserve muscle mass and function, particularly when combined with resistance training (Wakabayashi et al., 2009). By supporting muscle recovery and reducing muscle breakdown, Glycine can play a key role in maintaining mobility and strength in later years.
Anti-inflammatory Properties
Chronic low-grade inflammation is a hallmark of ageing, contributing to the development of age-related diseases such as cardiovascular disease, diabetes, and neurodegenerative disorders. Glycine has demonstrated significant anti-inflammatory effects, which are crucial for mitigating these conditions. A study published in The Journal of Clinical Investigation found that Glycine supplementation reduced the production of pro-inflammatory cytokines, helping to lower systemic inflammation (Hirose et al., 2013). By reducing chronic inflammation, Glycine not only slows the ageing process but also protects against the onset of inflammatory diseases.
How to Boost Glycine’s Benefits
While the body can synthesise Glycine naturally, the demand for Glycine increases with age, particularly as collagen production and muscle mass decline. Dietary supplementation becomes more important with age – sources of Glycine include high-collagen foods such as bone broth, chicken skin, and fish skin, but achieving sufficient intake through food alone may be challenging for many individuals.
To ensure optimal Glycine levels and support overall healthy ageing, supplementation can be an effective strategy. Comprehensive supplements that include Glycine, alongside other essential nutrients, can provide targeted support for various aspects of ageing. Our Morning & Night supplement combines Glycine with other Vitamins, Minerals, Amino Acids, Adaptogens and Omega 3s to promote skin health, cognitive function, joint mobility and more.
Glycine and Morning & Night
Glycine’s role in healthy ageing extends beyond its function as a building block for proteins – key in collagen synthesis, sleep regulation, muscle preservation and inflammation reduction, Glycine is an essential nutrient known to reduce the physical and cognitive effects of ageing. Whether you’re a 30-something dipping your toe in healthy ageing supplements, or a 60-something hoping to turn back the clock, ensuring adequate Glycine intake – both through diet and our Morning & Night supplement – can slow the cellular ageing process and leave you feeling brighter, inside and out.
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