Glycine Reverses Growing old in Cells

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Collagen — which supplies structural assist and energy to your tissues^1,^2,³ — accounts for about 30% of the full protein in your physique. Twenty-eight p.c of collagen, in flip, is made up of the amino acid glycine.⁴

Glycine, proline and hydroxyproline⁵ are the uncooked supplies for connective tissue, however the advantages of glycine go far past connective tissue well being. The truth is, mounting analysis suggests glycine might play an vital position within the ageing course of.

Whereas your physique does make glycine, endogenous manufacturing decreases with age, and when you solely eat purple meat, and barely or by no means eat meals made with collagen-rich connective tissue, you’re doubtless not getting sufficient out of your weight loss plan both. The chart beneath particulars the amino acid ratios of gelatin/collagen versus purple meat (beef). As you possibly can see, gelatin/collagen incorporates vastly extra glycine than beef.

Glycine Has Many Antiaging Advantages

Glycine has been proven to increase lifespan in worms, mice and rats, and to enhance well being in mammalian fashions of age-related illness.⁶ In some animal research, consuming a weight loss plan containing 8% to 12% glycine elevated the median lifespan by as a lot as 28.4%.⁷

As defined by Siim Land, creator of “Metabolic Autophagy: Apply Intermittent Fasting and Resistance Coaching to Construct Muscle and Promote Longevity,” within the video above, glycine induces autophagy (a “self-eating” course of by which your physique digests broken cells) and mimics the longevity advantages of methionine restriction.⁸ Each of those results are associated to an enzyme known as glycine N-methyltransferase (GNMT).

Glycine is a receptor for GNMT, and the GNMT converts glycine to sarcosine, a metabolite that induces autophagy. GNMT additionally performs a task in methionine clearance.⁹ Methionine is concerned in most cancers cell progress and metabolism, and limiting methionine has been proven to:¹⁰

Inhibit most cancers cell progress
Prolong lifespan
Decrease ranges of insulin, glucose and insulin-like progress issue 1 (IGF-1)
Cut back liver harm after publicity to harmful quantities of acetaminophen
Cut back frailty

Even intermittently limiting methionine results in advantages like improved glucose homeostasis, lowered weight problems and safety towards fatty liver illness.¹¹ Glycine can also be a precursor to glutathione, a robust endogenous antioxidant that declines with age.

The dearth of glutathione in older adults could also be a component that drives the oxidative stress and mitochondrial dysfunction that results in age-related degeneration. Glycine additionally acts as a neurotransmitter¹² and will play an vital position in melancholy.¹³ It’s additionally been proven to alleviate neuroinflammation and shield towards cognitive deficits in mice with neurodegeneration.¹⁴

Glycine Reverses Growing old in Human Cells

In response to earlier analysis,¹⁵ glycine might even be answerable for the epigenetic regulation that drives the ageing course of as a complete. As reported by Science Day by day in 2015,¹⁶ opposite to in style perception, the ageing course of in your mitochondria is probably not managed by DNA mutations in any case, however moderately by epigenetic regulation.

This epigenetic regulation seems to be dominated by two genes (CGAT and SHMT2) that regulate glycine manufacturing within the mitochondria. By altering the regulation of those genes, the researchers had been capable of both induce defects or restore mitochondrial operate in human fibroblast cell strains.

Remarkably, merely including glycine to the tradition medium of fibroblast cells taken from 97-year-old individuals restored the cells’ respiratory operate, which “means that glycine remedy can reverse the age-associated respiration defects within the aged human fibroblasts.” As such, glycine supplementation may doubtlessly give the aged “a brand new lease on life.”

Glycine Is Required in Day by day Collagen Turnover

Making up 28% of your physique’s collagen, glycine is, in fact, additionally required for optimum collagen synthesis. As defined by Land within the featured video:¹⁷

“Glycine additionally has a vital position in antiaging immediately by serving to to scale back wrinkles, and collagen synthesis … The much less collagen or glycine you eat, the slower your collagen turnover is.

Sluggish collagen turnover will increase the harm that happens to your collagen, comparable to glycation and oxidation, and reduces collagen deposition into tissues.

Collagen … makes up your hair, enamel, pores and skin, nails, organs, arteries, cartilage, bones, tendons and ligaments. Collagen is actually the glue that holds you collectively. So, ensuring that you just protect your collagen is essential for slowing down ageing, particularly relating to wrinkles.

Beginning on the age of 20 you lose just below 10% of your pores and skin’s collagen content material each decade. So, by the point you are 75 years outdated you’ll have misplaced 50% of your pores and skin’s collagen content material …

[U]p till very lately it was thought that the collagen turnover was very sluggish, and it solely occurred over the course of a few years — over the complete lifespan. Nonetheless, lately it was proven that school turnover occurs daily and is a part of your day by day protein turnover.”

Glycine Protects Towards Age-Associated Illness

Glycine additionally helps mitigate power illness and incapacity, thereby rising your well being span. As reported in a 2023 scientific evaluation, glycine has been proven to:¹⁸

Suppress tumor progress in mice with melanoma¹⁹	Lower fasting glucose, insulin, triglyceride and IGF-1 in male rats²⁰
Protect muscle mass and scale back inflammatory markers in mice with most cancers cachexia²¹	Enhance endothelial operate in older rats²²
Cut back weight achieve and enhance bone mineral density in a mouse mannequin designed to imitate postmenopausal bone loss²³	Defend towards cardiac hypertrophy²⁴
Alleviate neuroinflammation and shield towards cognitive deficits in mice with neurodegeneration²⁵

Human trials additionally verify that glycine is protecting towards a variety of power illnesses. As famous by Land:

“The advantages of glycine typically need to do with bettering the blood sugar ranges, fasting insulin ranges, triglycerides, even reducing the demand for sleep, bettering mind operate and well being, serving to with simply general points of vitality.”

Different Well being Advantages of Glycine

Different well being advantages of glycine embrace:

Improved sleep²⁶
Diminished irritation and oxidative harm, as glycine inhibits the consumption of nicotinamide adenine dinucleotide phosphate (NADPH). NADPH is used as a reductive reservoir of electrons to recharge antioxidants as soon as they develop into oxidized
Diminished stress²⁷
Improved wound therapeutic²⁸
Improved intestine well being²⁹

In his article “Gelatin, Stress, Longevity,”³⁰ the late biologist, Ray Peat, reviewed an extended checklist of well being situations that may be prevented or alleviated by glycine supplementation and/or elevated consumption of collagen or gelatin. These embrace:³¹

Fibrosis	Most bleeding issues, together with nosebleeds, extreme menstrual bleeding, bleeding ulcers, hemorrhoids and stroke. In response to Peat, glycine, taken shortly after a stroke, limits the harm and accelerates restoration
Epilepsy, by stabilizing nerves and elevating the quantity of stimulation required to activate nerves	A number of sclerosis (MS), due to its antispastic results
Any situation involving extra prolactin, serotonin and/or cortisol, together with autism, postpartum and premenstrual issues, Cushing’s illness, diabetes, and impotence	Fatigue
Muscular dystrophy and myasthenia gravis	Metabolic problems³²
Nonalcoholic fatty liver illness (NAFLD)³³	Schizophrenia³⁴

Find out how to Optimize Your Glycine Consumption

In the case of optimizing your glycine consumption, you’ve got a number of primary choices:

1. Eat extra collagen or gelatin-rich meals, as glycine makes up almost one-third of collagen and gelatin. Examples embrace selfmade bone broth made with bones and connective tissue from grass fed, organically raised animals, and rooster broth produced from natural rooster toes. The claws are notably wealthy in collagen.³⁵

Not directly, animal meals comparable to seafood, purple meat, poultry and dairy merchandise can even increase your glycine stage, as these meals include taurine, which will increase glycine.³⁶

2. Take a high-quality collagen or gelatin complement.

3. Take a glycine complement. Pure glycine is obtainable in powder type and tends to be very reasonably priced and simple to take, because it has a mildly candy taste.

Contemplating its many well being advantages, ensuring you get sufficient glycine in your weight loss plan can go a great distance towards bettering your well being and life span. There’s no established day by day requirement or higher restrict of glycine presently, so it’s arduous to make particular suggestions.

That stated, doses of three to five grams have been proven to enhance sleep.³⁷ One examine³⁸ estimated that most individuals are about 10 grams wanting what their our bodies want for all metabolic makes use of every day,³⁹ and in a examine of individuals with metabolic syndrome, 15 grams of glycine a day for 3 months lowered oxidative stress and improved systolic blood strain.⁴⁰ That ought to offer you an approximate thought.

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