Glycine is a non-essential amino acid, meaning the body can produce it on its own, but it also needs to be obtained from the diet to meet optimal levels. Despite being one of the simplest amino acids, glycine plays critical roles in cellular function, detoxification, collagen production and neurological health.
As interest grows in nutritional strategies for healthy aging, it is emerging as a powerful compound for supporting longevity, metabolic balance and restful sleep.
How it works
Glycine serves multiple biochemical roles:
- It is a building block for proteins, especially collagen, which makes up connective tissues, skin and cartilage;
- It acts as an inhibitory neurotransmitter in the brain and spinal cord, helping regulate nervous system activity and promote relaxation and sleep;
- It contributes to the synthesis of glutathione, one of the body’s most important antioxidants;
- It supports detoxification in the liver by binding to toxic substances and aiding in their excretion.
These functions make glycine essential for both daily physiological processes and long term health maintenance.
Functions of glycine
It is involved in many essential systems throughout the body:
- Skin and joints: a major component of collagen, supporting elasticity, wound healing and joint flexibility;
- Brain and sleep: calms neural activity, promotes deep, restorative sleep and helps regulate circadian rhythm;
- Antioxidant defense: forms part of glutathione, protecting cells from oxidative stress;
- Blood sugar and insulin: helps modulate glucose metabolism and may improve insulin sensitivity;
- Immune and liver function: involved in detox pathways and reduces inflammatory signaling.
Because glycine is required in large amounts for tissue repair and detoxification, suboptimal levels may impair resilience over time.
Glycine and longevity science
Research suggests glycine may promote healthy lifespan by:
- Mimicking caloric restriction: glycine-fed animals show improved metabolic markers and longer life;
- Enhancing mitochondrial function and energy production;
- Supporting DNA methylation and repair, protecting against age-related gene expression changes;
- Improving glucose control and reducing oxidative stress.
It is also being studied for its potential to reduce the risk of:
- Cardiovascular disease: by improving lipid profiles and reducing arterial stiffness;
- Neurodegenerative disorders: through antioxidant activity and neurotransmitter balance;
- Sarcopenia and frailty: by supporting muscle and connective tissue health.
How to get more glycine
You can increase glycine intake through both diet and supplementation:
Food sources
- Bone broth;
- Gelatin and collagen-rich meats (like skin, tendons, oxtail, shank);
- Pork skin, chicken skin and fish skin;
- Small amounts are found in legumes and dairy.
Supplements
- Available as pure glycine powder, capsules or combined in collagen supplements;
- Often taken at doses of 1–5 grams per day, especially before bed to improve sleep and recovery.
Glycine is generally well tolerated, even at higher doses and has a sweet taste that mixes well with beverages.
It is a simple but powerful amino acid that plays a central role in repair, detoxification, metabolism and neurological function. Its impact on collagen health, antioxidant defense and sleep quality makes it a valuable ally for supporting healthy aging.
By increasing dietary glycine through collagen rich foods, bone broth or supplements, you can help maintain resilience, clarity and biological youthfulness as you age.
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