Glycine - what it is, formula, properties, action, side effects
Glycine is a simple endogenous amino acid that, among other things, combats oxidative stress, supports collagen synthesis and ensures healthy sleep.
AuthorLudwik Jelonek
Author
Ludwik Jelonek
Natu.Care Editor
Ludwik Jelonek is the author of more than 2,500 texts published on leading portals. His content has found its way into services such as Ostrovit and Kobieta Onet. At Natu.Care, Ludwik educates people in the most important area of life - health.
Ilona Krzak obtained her Master of Pharmacy degree from the Medical University of Wrocław. She did her internship in a hospital pharmacy and in the pharmaceutical industry. She is currently working in the profession and also runs an educational profile on Instagram: @pani_z_apteki
Bart Turczynski is the editor-in-chief of Natu.Care. He is responsible for the quality of the content created on Natu.Care, among others, and ensures that all articles are based on sound scientific research and consulted with industry specialists.
Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.
Articles on Natu.Care are written based on scientific research, data from government websites and other reliable sources. The texts are written in cooperation with doctors, nutritionists and other health and beauty experts. Articles are reviewed before publication and during significant updates.
Content on Natu.Care may contain links to products from the sale of which we may receive a commission. When creating content, we adhere to high editorial standards and take care to be objective about the products discussed. The presence of affiliate links is not dictated by our partners, and we select the products we review ourselves completely independently.
Simple to build, found in space and may help with sleep. No, it's not Elon Musk's new invention. It's glycine - a simple amino acid without which your body won't function properly.
Glycine is like a spare pen you carry with you - you don't always realise how important it is until you need it.
That's why, together with a clinical nutritionist, Master of Pharmacy and Doctor of Pharmacy, I will try to make sure you know how to conserve (and why it's worth it) the glycine deposits in your body.
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From this article you will learn:
What is glycine, L-glycine and D-glycine.
What is glycine?
What properties it has and what it does for you.
What it does for you.
Where is glycine used and what products do you find it in.
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What are the symptoms of glycine deficiency and excess.
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Whether there are side effects and contraindications to using glycine.
Glycine, otherwise known as aminoacetic acid, is an organic chemical compound and the simplest of the standard protein amino acids. It is an endogenous amino acid, meaning your body can synthesise it on its own (e.g. from choline, serine, hydroxyproline, threonine)and.
How does glycine work?
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The action of glycine is irreplaceable in many biological processes. It acts as a building block for proteins, contributes to the production of other amino acids and acts as a neurotransmitter (carries signals between neurons)and.
It is found in high concentrations in skin, joint connective tissue and muscle tissue. It accounts for about 11% of all amino acids present in the body, and about 80% of glycine can be used for protein synthesisand.
Glycine is often an important ingredient in cosmetics and medicines, thanks to its anti-ageing properties and positive effects on skin and hair health. In addition, it can improve the effects of some drugs, including neuroleptics.
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A derivative of glycine was used to develop photographs.
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Witold Tomaszewskidoctor of medical sciences
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What formula does glycine have?
Glycine is the simplest amino acid due to the presence of a methylene group (CH2) in its side chain, making it the only amino acid that is not asymmetric. The formula of glycine (chemical formula) is C2H5NO2and.
L-glycine and D-glycine - what are the differences?
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L-glycine
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L-glycine is the biologically active form of glycine that living organisms, including humans, use to build proteins and other essential moleculesand.
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This is the form that is most commonly found in nature and is used in biological processes.
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D-glycine
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D-amino acids, including D-glycine, are less common in nature and are not typically used by organisms for protein synthesis. However, some studies suggest that they may have specific biological functions, particularly in certain types of bacteria and other microorganismsand.
How was glycine discovered?
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Glycine, which is derived from the Greek word "glykys" (sweet), was discovered by French chemist Henri Braconnot, who identified the chemical compound during the acid hydrolysis of gelatin.
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Gelatin is a rich source of glycine and a product of animal origin. The discovery of glycine is an important moment in the study of the biological building blocks of the body. It has contributed to further research into amino acids and their role in the biochemistry of organisms.
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What properties does glycine have?
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Glycine is crucial to the proper functioning of the body. It is an important component of proteins, playing a vital role in various biochemical processes, and its properties are being increasingly studied and appreciated.
What does glycine help?
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Prevents free radicals
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Glycine plays a key role in the production of glutathione, a powerful antioxidant essential in protecting cells from free radical damage. Glutathione, a tripeptide composed of glycine, glutamic acid and cysteine, is often referred to as the 'antioxidant champion' for its ability to neutralise oxidative stress and repair cellular damageand.
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Glutathione is found in all cells of the body. It is a leader in the fight against free radicals. Unfortunately, its concentration decreases during permanent stress, among other things.
Considering this, maintaining adequate levels of glycine in the diet or its endogenous production (produced by the body) is crucial for the efficient production of glutathione.
Additionally, glycine itself also exhibits antioxidant activity, which contributes to the protection of cells from damage caused by oxidative stress. Maintaining normal levels of glycine in the body is therefore important for health and the prevention of age-related diseasesand.
Participates in collagen synthesis
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Glycine plays a fundamental role in the production of collagen, a key protein responsible for the elasticity of your skin, hair, nails, joints and connective tissue. Collagen is the most important protein in the body made up of glycine, lysine, proline and hydroxyprolineand.
Glycine is the most important component, accounting for approximately 33% of collagen protein. Its small and simple structure allows collagen molecules to be densely 'located' to form strong, resilient structuresand.
Without adequate amounts of glycine, collagen production is compromised, which in turn can negatively impact the health of skin, bones, joints and other tissues rich in the protein of youth.
Glycine is also an essential component of keratin, a type of protein found in hair, skin and nails. This structural protein (keratin) is made up of various amino acids, including glycine, whose presence contributes to the strength and toughness of keratinand.
Glycine provides flexibility and strength to the keratin structure. It is involved in the formation of stable bonds between molecules, which contributes to the health and resilience of hair, skin and nails.
Without adequate amounts of glycine, the keratin structure can be weakened, resulting in brittle hair or nails.
Promotes healthy sleep
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According to research, glycine may help regulate the internal biological clock, helping to promote good sleep hygiene.
Glycine, as a neurotransmitter in the nervous system, affects the glycine and NMDA receptor, which may help lower body temperature and provide more restful sleepand.
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Research has shown that supplementation with 3 grams of glycine before bed improves the quality of sleep, reduces the time it takes to fall asleep, and reduces feelings of fatigue during the dayand.
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This is why glycine is valuable for those struggling with sleep problems, such as insomnia or circadian rhythm disorders. By promoting restful, restful sleep, it can help improve overall quality of life and well-being.
Does glycine help with neurosis?"
Some studies suggest that glycine may have a calming and anti-anxiety effect. Although some tests indicate that glycine may reduce symptoms of neurosis, science is still uncertain about the full potential of this amino acid to treat these conditionsand.
Helps heart function
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Glycine has the potential to improve heart health in several waysand:
Preventing atherosclerosis. Glycine helps prevent the buildup of components that, in large amounts, are linked to atherosclerosis - a condition known to harden and narrow the arteries.
Preventing atherosclerosis.
Improving the ability to use nitric oxide. Glycine may improve the body's ability to use nitric oxide, an important molecule that increases flow and lowers blood pressure.
Risk reduction for heart conditions. In a 2015 study of more than 4,100 people with chest pain, higher levels of glycine were associated with a lower risk of heart disease and attacks over a 7-year follow-up. People with higher blood glycine levels were also less likely to suffer from obesity, diabetes and hypertensionand.
Promising results
In a clinical trial involving 60 patients with metabolic syndrome, systolic blood pressure decreased in response to supplementation with 15 g of glycine per day for three months.
Although the study results are promising, additional clinical trials are needed to confirm these effects and be able to recommend glycine supplementation to improve heart health.
May protect the liver from alcohol damage
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Glycine may protect the liver from alcohol damage throughand:
Detoxification. Glycine helps to eliminate the toxic substances produced when alcohol is metabolised.
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Glutathione regeneration. Glycine helps rebuild your body's supply of glutathione, a natural antioxidant produced by your body that helps protect liver cells from free radical damage.
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Prevent inflammation and promote regeneration. Glycine has anti-inflammatory effects and supports the regenerative processes in the liver that are needed to repair alcohol damage.
In one study in rats with alcohol-induced liver damage, liver cell status recovered 30% faster in the group fed a diet containing glycine than in the other animals.
Most studies on the glycine-hepatic relationship have been conducted in animals. Further tests are needed to confirm the role of glycine in protecting the human liver from alcohol damage.
Further tests are needed to confirm the role of glycine in protecting the human liver from alcohol damage.
Glycine is important for the production of creatine -a substance essential for energy production in your cells. In the first step, glycine combines with arginine to form a substance that is later converted into creatine.
May help people with type II diabetes
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Glycine may be potentially beneficial for people with type 2 diabetes. In this condition, the body either does not produce enough insulin or does not respond to it properly. This leads to problems with blood sugar regulationand.
Research suggests that glycine may improve the body's response to insulin in healthy people, suggesting that supplements with this amino acid may also benefit people with type 2 diabetes. Increased insulin response may help to better manage blood sugar.
An exploratory study
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In a clinical trial in patients taking 5000 mg of glycine daily for three months, reduced levels of pro-inflammatory cytokines were notedand. This offers hope for people with insulin resistance and type 2 diabetes.
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Glycine should be used by patients with type 2 diabetes. It has been studied that diabetics have reduced levels of glycine in the circulation. This is also associated with insulin resistance - lower blood levels of glycine are correlated with stronger insulin resistance.
Further research is needed to be able to recommend glycine supplementation as part of the treatment of type 2 diabetes, but it is tentatively apparent that something may be afoot.
How else does glycine work?
May improve memory and cognition. Several studies suggest that glycine may improve cognitive function, such as memory and focus, by affecting the action of selected receptors in the brainand.
Nourishes muscles. Glycine is one of the amino acids that is key to muscle health and function - it nourishes muscles and helps them work properlyand.
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Glycine - uses
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Glycine is used in many fields because of its versatile properties. Key uses of glycine includeand:
Dietary supplements. Glycine is a common ingredient in dietary supplements. You can find it in formulations that support sleep, the nervous, muscular and skeletal systems and support brain function, among other things. Glycine also acts as an antioxidant and anti-inflammatory amino acid.
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Drug manufacturing. Glycine is used in the manufacture of various drugs, both as an active and auxiliary ingredient. It is an important ingredient in preparations designed to control epileptic seizures, treat schizophrenia and other psychiatric disorders.
Food industry. Glycine is not uncommonly used as a sweetener in the food industry, especially in the manufacture of soft drinks and chewing gum.
Cosmetics. Glycine is also commonly used in skin care products and cosmetics. It is believed to have moisturising and anti-ageing properties.
Scientific research and medicine. Glycine is frequently featured in various biochemical and scientific studies. Trials are also underway on the potential use of glycine in the treatment of certain diseases, such as schizophrenia and Parkinson's disease.
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The presence of glycine has been detected in interstellar space and on comets (e.g. on Churyumov-Gersimenko).
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Vitold Tomaszewskidoctor of medical sciences
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Where does glycine occur - sources in the diet
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In the table below you will find a list of products rich in glycine. Include some of them in your diet and you will protect yourself from a deficiency of this valuable amino acid. Where does glycine occur?
Dietary glycine intake ranges from 1.5 to 3 g per day, depending on a person's protein intake. The human body requires 2 g of glycine per day and should provide it with food. Legumes, rice, fish, dairy products and meat are just some of the good sources of this amino acid.
The healthy human body is generally able to produce an adequate amount of glycine on its own. However, there are certain conditions and situations that can lead to a deficiency of it.
Genetic diseases. Genetic factors can limit the body's ability to produce or use glycine.
Genetic disorders.
Inappropriate diet. An unhealthy diet or inability to absorb glycine from food can lead to a deficiency.
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Symptoms of deficiency
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Glycine deficiency can be somewhat difficult to diagnose, as symptoms can mimic many other health conditions or be completely unnoticeable. Therefore, it is important to always consult your doctor if you suspect you may have a deficiency of this amino acid.
Similar to a deficiency, an excess of glycine can also lead to health problems, although this is less common. Glycine is generally considered safe and healthy for most people, but excess glycine can lead to some side effects.
Gastrointestinal disorders. Too much glycine can lead to problems such as nausea, vomiting, diarrhoea and abdominal pain.
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Increased neurological symptoms. High levels of glycine can cause neurological symptoms, such as muscle tremors or movement disorders.
Allergic reactions. Although rare, allergies to glycine can occur. Most often, however, it is a reaction to glycine supplements, rather than the amino acid itself in the body.
It should be noted that such symptoms are most likely to occur when glycine is consumed in large amounts in the form of supplements. Its overdose with diet is not possible.
How to dose glycine?
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In adults, it is usually recommended to consume 1 to 3 grams of glycine per day. However, the specific dosage should be tailored to individual health needsand.
For example, for people suffering from sleep problems, the recommended dose is usually between 3 and 5 grams of glycine (one or two hours before bedtime). And the dosage of glycine for children must be determined by a doctorand.
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I believe that glycine supplementation is important to improve body function, especially with a monotonous, non-diverse diet and heavy exposure to oxidative stress.
You can buy glycine both in pharmacies and through online shops. You can find preparations from brands such as Ostrovit, Swanson, MYPROTEIN and Solgar. Glycine comes in both supplement and drug form. In turn, the price of glycine (for tablets or powder) is usually a few tens of zlotys.
Fish collagen from the Natu.Care brand in a dose of 5000 mg. The formula contains a sufficient portion of the active substance to positively affect your joints, musculoskeletal system and immunity.
Take care of your tendons, joint cartilage, ligaments, muscles and even bones by supplying them with the building blocks to function properly. Move without bólu and provide the necessary support for any physical activity.
And as a „gratis” to regular supplementation, you will also receive firm skinóhand, healthy and shiny hair and strong nails.
Natu.Care Premium Collagen is available in two flavours – Cacao Bloom and Rise&Shine. Both formulas are based on the following active ingredients: marine collagen hydrolysate, wild roseóbud extract and hyaluronic acid.
Additionally, Cacao Bloom contains natural L-theanine, coenzyme Q10 and defatted Dutch cacao. Rise&Shine instead contains vitamin E and vitamin A.
These are the best collagens in the world.
These best fish collagens on the market also rós taste – Cacao Bloom is a treat for chocolate lovers. Rise&Shine will appeal to those whoóenjoy the refreshing taste of mangoófruit and passion fruit.
Pros and cons
Fish collagen from the Natu.Care brand in a dose of 5000 mg. The formula contains a sufficient portion of the active substance to positively affect your joints, musculoskeletal system and immunity.
Take care of your tendons, joint cartilage, ligaments, muscles and even bones by supplying them with the building blocks to function properly. Move without bólu and provide the necessary support for any physical activity.
And as a „gratis” to regular supplementation, you will also receive firm skinóhand, healthy and shiny hair and strong nails.
Natu.Care Premium Collagen is available in two flavours – Cacao Bloom and Rise&Shine. Both formulas are based on the following active ingredients: marine collagen hydrolysate, wild roseóbud extract and hyaluronic acid.
Additionally, Cacao Bloom contains natural L-theanine, coenzyme Q10 and defatted Dutch cacao. Rise&Shine instead contains vitamin E and vitamin A.
These are the best collagens in the world.
These best fish collagens on the market also rós taste – Cacao Bloom is a treat for chocolate lovers. Rise&Shine will appeal to those whoóenjoy the refreshing taste of mangoófruit and passion fruit.
Additional information
Fish collagen from the Natu.Care brand in a dose of 5000 mg. The formula contains a sufficient portion of the active substance to positively affect your joints, musculoskeletal system and immunity.
Take care of your tendons, joint cartilage, ligaments, muscles and even bones by supplying them with the building blocks to function properly. Move without bólu and provide the necessary support for any physical activity.
And as a „gratis” to regular supplementation, you will also receive firm skinóhand, healthy and shiny hair and strong nails.
Natu.Care Premium Collagen is available in two flavours – Cacao Bloom and Rise&Shine. Both formulas are based on the following active ingredients: marine collagen hydrolysate, wild roseóbud extract and hyaluronic acid.
Additionally, Cacao Bloom contains natural L-theanine, coenzyme Q10 and defatted Dutch cacao. Rise&Shine instead contains vitamin E and vitamin A.
These are the best collagens in the world.
These best fish collagens on the market also rós taste – Cacao Bloom is a treat for chocolate lovers. Rise&Shine will appeal to those whoóenjoy the refreshing taste of mangoófruit and passion fruit.
User review
Fish collagen from the Natu.Care brand in a dose of 5000 mg. The formula contains a sufficient portion of the active substance to positively affect your joints, musculoskeletal system and immunity.
Take care of your tendons, joint cartilage, ligaments, muscles and even bones by supplying them with the building blocks to function properly. Move without bólu and provide the necessary support for any physical activity.
And as a „gratis” to regular supplementation, you will also receive firm skinóhand, healthy and shiny hair and strong nails.
Natu.Care Premium Collagen is available in two flavours – Cacao Bloom and Rise&Shine. Both formulas are based on the following active ingredients: marine collagen hydrolysate, wild roseóbud extract and hyaluronic acid.
Additionally, Cacao Bloom contains natural L-theanine, coenzyme Q10 and defatted Dutch cacao. Rise&Shine instead contains vitamin E and vitamin A.
These are the best collagens in the world.
These best fish collagens on the market also rós taste – Cacao Bloom is a treat for chocolate lovers. Rise&Shine will appeal to those whoóenjoy the refreshing taste of mangoófruit and passion fruit.
One of the strongest collagens on the market, providing as much as 10,000 mg per daily serving. This product can effectively support the condition of joints, skin, hair, and nails.
With this supplement, you will support your skeletal and joint system as well as your beauty, helping you visually halt the aging process and feel rejuvenated!
Pros and cons
Pros:
The daily portion of collagen is very large – as much as 10,000 mg.
Proven collagen formula – COLLinstant, whose effectiveness has been confirmed in clinical studies.
Effective dose of hyaluronic acid, which additionally moisturizes the skin and positively affects joint health.
Vitamin C supports the body's natural collagen production.
Glucosamine is a fundamental building block of compounds found in joint cartilage and a component of collagen that gives elasticity to connective tissue in tendons.
Chondroitin is a natural component found in the human body, mainly in cartilage. This large molecule (mucopolysaccharide) has the ability to absorb water, which helps maintain the elasticity and resilience of cartilage.
Frankincense resin extract supports blood circulation and joint mobility and reduces their stiffness. It may help alleviate inflammatory conditions.
The composition has been tested by the independent and accredited J.S. Hamilton laboratory.
Cons:
None.
Additional information
Users praise Natu.Care Collagen Premium for the easy dissolving of the powder.
Atlantic cod collagen VERISOL F® contained in the formula are easily absorbed collagen peptides of fish origin. Regular supplementation can firm your skinóhand and slow down the ageing process. Your nails will become stronger and stop breaking. The addition of biotin will improve the condition of your hairów. The collagen portion is high enough to also have a good effect on your joints, muscles and bones.
Pros and cons
Atlantic cod collagen VERISOL F® contained in the formula are easily absorbed collagen peptides of fish origin. Regular supplementation can firm your skinóhand and slow down the ageing process. Your nails will become stronger and stop breaking. The addition of biotin will improve the condition of your hairów. The collagen portion is high enough to also have a good effect on your joints, muscles and bones.
Additional information
Atlantic cod collagen VERISOL F® contained in the formula are easily absorbed collagen peptides of fish origin. Regular supplementation can firm your skinóhand and slow down the ageing process. Your nails will become stronger and stop breaking. The addition of biotin will improve the condition of your hairów. The collagen portion is high enough to also have a good effect on your joints, muscles and bones.
Expert and user opinion
Atlantic cod collagen VERISOL F® contained in the formula are easily absorbed collagen peptides of fish origin. Regular supplementation can firm your skinóhand and slow down the ageing process. Your nails will become stronger and stop breaking. The addition of biotin will improve the condition of your hairów. The collagen portion is high enough to also have a good effect on your joints, muscles and bones.
100% natural collagen liquid without unnecessary ingredientsós. The composition of ingredientsós improves the appearance and condition of skinóry, hairów, nails. DuoLife is a good choiceór if you notice the first signs of skinóry ageing or want to stop this process. A tasty liquid, convenient to use.
Pros and cons
100% natural collagen liquid without unnecessary ingredientsós. The composition of ingredientsós improves the appearance and condition of skinóry, hairów, nails. DuoLife is a good choiceór if you notice the first signs of skinóry ageing or want to stop this process. A tasty liquid, convenient to use.
Additional information
100% natural collagen liquid without unnecessary ingredientsós. The composition of ingredientsós improves the appearance and condition of skinóry, hairów, nails. DuoLife is a good choiceór if you notice the first signs of skinóry ageing or want to stop this process. A tasty liquid, convenient to use.
User review
100% natural collagen liquid without unnecessary ingredientsós. The composition of ingredientsós improves the appearance and condition of skinóry, hairów, nails. DuoLife is a good choiceór if you notice the first signs of skinóry ageing or want to stop this process. A tasty liquid, convenient to use.
A solid daily dose of collagen for jointómuscle and bone health and beauty. The duo of collagen and vitamin C has a positive effect on each other, so that „the protein of youth” is better absorbed and more efficiently produced in the body.
Pros and cons
A solid daily dose of collagen for jointómuscle and bone health and beauty. The duo of collagen and vitamin C has a positive effect on each other, so that „the protein of youth” is better absorbed and more efficiently produced in the body.
Additional information
A solid daily dose of collagen for jointómuscle and bone health and beauty. The duo of collagen and vitamin C has a positive effect on each other, so that „the protein of youth” is better absorbed and more efficiently produced in the body.
High dose of collagen and a real bomb of vitamins C and D and organic sulphur. With this preparation the effects will come immediately. You will improve the firmness of your skin and reduce wrinkles. Your hair and nails will be strong and shiny.
A generous dose of collagen will improve the mobility of your jointsós, benefit your bone system and muscles. Do you do sports and need a product thatós able to keep up with your needs? This product will do the trick.
Pros and cons
High dose of collagen and a real bomb of vitamins C and D and organic sulphur. With this preparation the effects will come immediately. You will improve the firmness of your skin and reduce wrinkles. Your hair and nails will be strong and shiny.
A generous dose of collagen will improve the mobility of your jointsós, benefit your bone system and muscles. Do you do sports and need a product thatós able to keep up with your needs? This product will do the trick.
Additional information
High dose of collagen and a real bomb of vitamins C and D and organic sulphur. With this preparation the effects will come immediately. You will improve the firmness of your skin and reduce wrinkles. Your hair and nails will be strong and shiny.
A generous dose of collagen will improve the mobility of your jointsós, benefit your bone system and muscles. Do you do sports and need a product thatós able to keep up with your needs? This product will do the trick.
Expert opinion
High dose of collagen and a real bomb of vitamins C and D and organic sulphur. With this preparation the effects will come immediately. You will improve the firmness of your skin and reduce wrinkles. Your hair and nails will be strong and shiny.
A generous dose of collagen will improve the mobility of your jointsós, benefit your bone system and muscles. Do you do sports and need a product thatós able to keep up with your needs? This product will do the trick.
The dietary supplement from Remé contains beef collagen in a patented formula and vitamin C, whichóra aids its absorption. The formula comes in three flavours: neutral, orange-maracuja and strawberry-pomegranate. The formula can effectively support and improve the condition of the skinóry, hairóry and nails.
Pros and cons
The dietary supplement from Remé contains beef collagen in a patented formula and vitamin C, whichóra aids its absorption. The formula comes in three flavours: neutral, orange-maracuja and strawberry-pomegranate. The formula can effectively support and improve the condition of the skinóry, hairóry and nails.
Additional information
The dietary supplement from Remé contains beef collagen in a patented formula and vitamin C, whichóra aids its absorption. The formula comes in three flavours: neutral, orange-maracuja and strawberry-pomegranate. The formula can effectively support and improve the condition of the skinóry, hairóry and nails.
The dietary supplement from Remé contains beef collagen in a patented formula and vitamin C, whichóra aids its absorption. The formula comes in three flavours: neutral, orange-maracuja and strawberry-pomegranate. The formula can effectively support and improve the condition of the skinóry, hairóry and nails.
Collagen products you can choose
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Probably you want to take glycine to support your body's collagen production. If this is the case, then take a look at the products below. They will provide you with not only glycine, but collagen itself and other active ingredients (vitamins and minerals).
Oral supplementation of glycine in the correct dose is very effective in reducing metabolic disorders in people with cardiovascular disease, inflammatory conditions, cancer, diabetes and obesity.
What are the contraindications to the use of glycine?
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Glycine is considered safe in most cases, but there are certain groups of people and circumstances that may contraindicate its useand.
Children. It is not recommended to administer glycine to children without first consulting a physician.
The use of glycine in children is not recommended.
Pregnancy and lactation. There are not enough studies on the safety of glycine during pregnancy and lactation, so it is recommended to avoid its use unless your doctor decides otherwise.
Pregnancy and lactation.
Kidney and liver disease. People with kidney or liver disease should avoid supplementation with glycine without first consulting a doctor, as the body's ability to eliminate this amino acid may be affected.
Glycine is generally well tolerated by most people. Nevertheless, it can cause side effects such as nausea, vomiting, diarrhoea or abdominal pain. Occasionally, it also causes allergic reactions manifesting as rashes, itching, swelling of the face or tongue, or even breathing difficulties.
Gastrointestinal problems. Glycine can cause gastric unpleasantness such as nausea, vomiting, diarrhoea or abdominal cramps.
Glycine can cause stomach problems.
Changes in blood pressure. There is scientific evidence to suggest that glycine may lower blood pressure.
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Allergic reactions.Although rare, some people may experience allergic reactions to glycine, which can include rash, itching, trouble breathing, swelling of the face, tongue or throat.
Experts' opinions on glycine: doctor, pharmacist and clinical nutritionist
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Glycine is the simplest in structure among the 20 standard protein amino acids. It is an endogenous amino acid, which means that we are able to synthesise it ourselves. Therefore, if there are no disorders, e.g. genetically determined metabolic defects, supplementation is unnecessary.
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Witold Tomaszewskidoctor of medical sciences
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Glycine is one of the most common and essential amino acids in the body. Collagen, known as the protein of youth, owes many of its benefits precisely to glycine, which additionally acts as an anti-inflammatory, protects the liver, improves blood circulation, calcium absorption and is essential for the construction of haem.
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Julia SkrajdaDietitian
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Glycine is a transmitter in the central nervous system (CNS) - it is used to enhance antipsychotic drugs containing glutamic acid. It is also 'involved' in the synthesis of haem, purines and the production of bile acids.
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Witold Tomaszewskidoctor of medical sciences
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Although glycine occurs naturally in the body, it is still sometimes worth supplementing with it in the form of supplements and, above all, ensuring that it is present in the diet. The biggest myth against glycine is that it is unnecessary to supplement it. In my opinion, it really is worth it.
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Julia SkrajdaDietitian
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Glycine is the smallest multifunctional amino acid. It exhibits a number of important properties for our body. It is mainly synthesised from serine. This process provides approximately 2.5 g of glycine per day. This amino acid can also be obtained from choline.
Glycine is an organic chemical compound and the simplest of the protein amino acids, capable of independent synthesis in the human body.
Plays important roles in biological processes as a protein building block, a component in the production of other amino acids and a neurotransmitter.
Glycine is found in high concentrations in skin, joint and muscle tissues.
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You will find it in protein-rich foods such as meat, fish and dairy products, as well as in legumes and rice.
Glycine is an amino acid in the body.
Although the healthy human body produces an adequate amount of glycine on its own, there are certain conditions and circumstances that can lead to a deficiency, such as genetic diseases or an inadequate diet.
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Overabundance of glycine is less common and can lead to mild stomach problems, low blood pressure or allergic reactions.
Side effects and contraindications to glycine supplementation are rare.
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FAQ
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Is glycine + cysteine a good combination?.
Yes. Glycine is a key component of collagen and is also involved in the production of DNA, phospholipids and heme, which are important for blood cell function. Cysteine, on the other hand, is a component of the protein glutathione, one of the main antioxidants in the body. Its presence is therefore crucial for immune system health and the prevention of oxidative stress.
Considering these roles, the combination of glycine and cysteine has the potential to provide health benefits such as improved antioxidant protection, improved production of collagen and overall support for cellular function.
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How do glycine and proline work?.
Glycine and proline are amino acids that have key functions in the body. Of particular importance is their role in the production of collagen, the main structural protein of the skin. Together, glycine and proline can potentially increase its production in the body, which in turn improves skin, bone and joint health.
Some studies also suggest that the combination of glycine and proline may help relieve symptoms of joint inflammation.
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How much does glycine cost?.
The price of glycine varies according to the manufacturer, the form of the product (tablets, powder, etc.), and the shop or pharmacy. Most often, however, the price of a glycine supplement in tablet form (approximately 100 units) ranges from a dozen to a few tens of zlotys.
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Can glycine be supplemented in children?.
No, glycine cannot be given to children. The exception to this is if otherwise recommended by a specialist. Although glycine is generally considered safe, its consumption can have different effects depending on the individual needs and health of the child. Therefore, the decision on supplementation, in the youngest, should always be consulted with a doctor.
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When to take glycine?.
Glycine can be taken at any time during the day, but it is often recommended to take it before bedtime, due to its benefits for sleep quality. Long-term supplementation with an optimal dose of glycine (approximately 3g) an hour or two before going to bed can improve sleep quality.
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Is glycine safe?.
Yes, glycine is generally considered safe for most people when used as directed. It is a naturally occurring amino acid that the body uses to make proteins. However, some side effects may occur with large and unreasonable doses, including nausea or diarrhoea.
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Where can we find glycine?.
Glycine is found in many protein-rich foods. You can find it in meat (especially poultry and pork), fish like cod or dairy products (such as cheese and yoghurt). You will also find glycine in seeds, mainly pumpkin and sesame, as well as in legumes, for example lentils and chickpeas. Rich sources of this amino acid are also gelatine and bone broth.
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Sources
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Adeva-Andany, M., Souto-Adeva, G., Ameneiros-Rodríguez, E., Fernández-Fernández, C., Donapetry-García, C., & Domínguez-Montero, A. (2018). Insulin resistance and glycine metabolism in humans. Amino Acids, 50(1), 11-27. https://doi.org/10.1007/s00726-017-2508-0
Avgerinos, K. I., Spyrou, N., Bougioukas, K. I., & Kapogiannis, D. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental Gerontology, 108, 166-173. https://doi.org/10.1016/j.exger.2018.04.013
Branch, J. D. (2003). Effect of creatine supplementation on body composition and performance: A meta-analysis. International Journal of Sport Nutrition and Exercise Metabolism, 13(2), 198-226. https://doi.org/10.1123/ijsnem.13.2.198
Bruha, R., Dvorak, K., & Petrtyl, J. (2012). Alcoholic liver disease. World Journal of Hepatology, 4(3), 81-90. https://doi.org/10.4254/wjh.v4.i3.81
Chen, C.-Y., Ching, L.-C., Liao, Y.-J., Yu, Y.-B., Tsou, C.-Y., Shyue, S.-K., Chen, Y.-M. A., & Lee, T.-S. (2012). Deficiency of glycine N-methyltransferase aggravates atherosclerosis in apolipoprotein E-null mice. Molecular Medicine (Cambridge, Mass.), 18(1), 744-752. https://doi.org/10.2119/molmed.2011.00396
Chilibeck, P. D., Candow, D. G., Landeryou, T., Kaviani, M., & Paus-Jenssen, L. (2015). Effects of Creatine and Resistance Training on Bone Health in Postmenopausal Women. Medicine and Science in Sports and Exercise, 47(8), 1587-1595. https://doi.org/10.1249/MSS.0000000000000571
Chilibeck, P. D., Kaviani, M., Candow, D. G., & Zello, G. A. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: A meta-analysis. Open Access Journal of Sports Medicine, 8, 213-226. https://doi.org/10.2147/OAJSM.S123529
Clark, K. L., Sebastianelli, W., Flechsenhar, K. R., Aukermann, D. F., Meza, F., Millard, R. L., Deitch, J. R., Sherbondy, P. S., & Albert, A. (2008). 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Current Medical Research and Opinion, 24(5), 1485-1496. https://doi.org/10.1185/030079908x291967
de Paz-Lugo, P., Lupiáñez, J. A., & Meléndez-Hevia, E. (2018). High glycine concentration increases collagen synthesis by articular chondrocytes in vitro: Acute glycine deficiency could be an important cause of osteoarthritis. Amino Acids, 50(10), 1357-1365. https://doi.org/10.1007/s00726-018-2611-x
Ding, Y., Svingen, G. F. T., Pedersen, E. R., Gregory, J. F., Ueland, P. M., Tell, G. S., & Nygård, O. K. (2015). Plasma Glycine and Risk of Acute Myocardial Infarction in Patients With Suspected Stable Angina Pectoris. Journal of the American Heart Association: Cardiovascular and Cerebrovascular Disease, 5(1), e002621. https://doi.org/10.1161/JAHA.115.002621
El Hafidi, M., Pérez, I., & Baños, G. (2006). Is glycine effective against elevated blood pressure? Current Opinion in Clinical Nutrition and Metabolic Care, 9(1), 26-31. https://doi.org/10.1097/01.mco.0000196143.72985.9a
El Hafidi, M., Pérez, I., Zamora, J., Soto, V., Carvajal-Sandoval, G., & Baños, G. (2004). Glycine intake decreases plasma free fatty acids, adipose cell size, and blood pressure in sucrose-fed rats. American Journal of Physiology. Regulatory, Integrative and Comparative Physiology, 287(6), R1387-1393. https://doi.org/10.1152/ajpregu.00159.2004
Elam, M. L., Johnson, S. A., Hooshmand, S., Feresin, R. G., Payton, M. E., Gu, J., & Arjmandi, B. H. (2015). A calcium-collagen chelate dietary supplement attenuates bone loss in postmenopausal women with osteopenia: A randomised controlled trial. Journal of Medicinal Food, 18(3), 324-331. https://doi.org/10.1089/jmf.2014.0100
González-Ortiz, M., Medina-Santillán, R., Martínez-Abundis, E., & von Drateln, C. R. (2001). Effect of glycine on insulin secretion and action in healthy first-degree relatives of type 2 diabetes mellitus patients. Hormone and Metabolic Research = Hormon- Und Stoffwechselforschung = Hormones Et Metabolisme, 33(6), 358-360. https://doi.org/10.1055/s-2001-15421
Iimuro, Y., Bradford, B. U., Forman, D. T., & Thurman, R. G. (1996). Glycine prevents alcohol-induced liver injury by decreasing alcohol in the rat stomach. Gastroenterology, 110(5), 1536-1542. https://doi.org/10.1053/gast.1996.v110.pm8613061
Inagawa, K., Hiraoka, T., Kohda, T., Yamadera, W., & Takahashi, M. (2006). Subjective effects of glycine ingestion before bedtime on sleep quality. Sleep and Biological Rhythms, 4(1), 75-77. https://doi.org/10.1111/j.1479-8425.2006.00193.x
Kalhan, S. C., Gruca, L., Marczewski, S., Bennett, C., & Kummitha, C. (2016). Whole Body Creatine and Protein Kinetics in Healthy Men and Women: Effects of creatine and amino acid supplementation. Amino acids, 48(3), 677-687. https://doi.org/10.1007/s00726-015-2111-1
Kawai, N., Sakai, N., Okuro, M., Karakawa, S., Tsuneyoshi, Y., Kawasaki, N., Takeda, T., Bannai, M., & Nishino, S. (2015). The Sleep-Promoting and Hypothermic Effects of Glycine are Mediated by NMDA Receptors in the Suprachiasmatic Nucleus. Neuropsychopharmacology, 40(6), Article 6. https://doi.org/10.1038/npp.2014.326
Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., Candow, D. G., Kleiner, S. M., Almada, A. L., & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18. https://doi.org/10.1186/s12970-017-0173-z
Lanhers, C., Pereira, B., Naughton, G., Trousselard, M., Lesage, F.-X., & Dutheil, F. (2017). Creatine Supplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis. Sports Medicine (Auckland, N.Z.), 47(1), 163-173. https://doi.org/10.1007/s40279-016-0571-4
Liguori, I., Russo, G., Curcio, F., Bulli, G., Aran, L., Della-Morte, D., Gargiulo, G., Testa, G., Cacciatore, F., Bonaduce, D., & Abete, P. (2018). Oxidative stress, aging, and diseases. Clinical Interventions in Aging, 13, 757-772. https://doi.org/10.2147/CIA.S158513
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Liu, S.-P., Li, Y.-S., Chen, Y.-J., Chiang, E.-P., Li, A. F.-Y., Lee, Y.-H., Tsai, T.-F., Hsiao, M., Huang, S.-F., & Chen, Y.-M. A. (2007). Glycine N-methyltransferase-/- mice develop chronic hepatitis and glycogen storage disease in the liver. Hepatology (Baltimore, Md.), 46(5), 1413-1425. https://doi.org/10.1002/hep.21863
Martínez-Uña, M., Varela-Rey, M., Mestre, D., Fernández-Ares, L., Fresnedo, O., Fernandez-Ramos, D., Gutiérrez-de Juan, V., Martin-Guerrero, I., García-Orad, A., Luka, Z., Wagner, C., Lu, S. C., García-Monzón, C., Finnell, R. H., Aurrekoetxea, I., Buqué, X., Martínez-Chantar, M. L., Mato, J. M., & Aspichueta, P. (2015). S-Adenosylmethionine increases circulating very-low density lipoprotein clearance in non-alcoholic fatty liver disease. Journal of Hepatology, 62(3), 673-681. https://doi.org/10.1016/j.jhep.2014.10.019
Proksch, E., Segger, D., Degwert, J., Schunck, M., Zague, V., & Oesser, S. (2014). Oral Supplementation of Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology: A Double-Blind, Placebo-Controlled Study. Skin Pharmacology and Physiology, 27(1), 47-55. https://doi.org/10.1159/000351376
Rippe, J. M., & Angelopoulos, T. J. (2016). Relationship between Added Sugars Consumption and Chronic Disease Risk Factors: Current Understanding. Nutrients, 8(11), 697. https://doi.org/10.3390/nu8110697
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Senthilkumar, R., Viswanathan, P., & Nalini, N. (2003). Glycine modulates hepatic lipid accumulation in alcohol-induced liver injury. Polish Journal of Pharmacology, 55(4), 603-611.
Yamashina, S., Ikejima, K., Enomoto, N., Takei, Y., & Sato, N. (2005). Glycine as a therapeutic immuno-nutrient for alcoholic liver disease. Alcoholism, Clinical and Experimental Research, 29(11 Suppl), 162S-5S. https://doi.org/10.1097/01.alc.0000189281.82523.6c
Ludwik Jelonek is the author of more than 2,500 texts published on leading portals. His content has found its way into services such as Ostrovit and Kobieta Onet. At Natu.Care, Ludwik educates people in the most important area of life - health.
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Ilona Krzak obtained her Master of Pharmacy degree from the Medical University of Wrocław. She did her internship in a hospital pharmacy and in the pharmaceutical industry. She is currently working in the profession and also runs an educational profile on Instagram: @pani_z_apteki
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