Understanding Glycine's Crucial Role in Collagen Synthesis
At the heart of collagen is an arrangement called the triple helix. Right in the middle of this triple helix is an amino acid that is just small enough and flexible enough - glycine. Since one out of every three amino acids is glycine, almost a third of the total mass of collagen relies on glycine. Glycine provides both the formation and the strength of this helix.
The amino acids glycine, proline, and lysine were found to speed up the production of type II collagen in a 2018 laboratory study by Patricia de Paz-Lugo(1). At low concentrations (~0.6 mM and ~0.85 mM, respectively), proline and lysine had strong effects, but their effects decreased as the concentrations increased. In other words, glycine is essential for things like joint health because it is involved in collagen production, particularly at higher concentrations. The findings highlight the significance of obtaining an adequate dietary intake of glycine, especially for collagen-intensive processes like cartilage regeneration.
Key Benefits of Glycine for Collagen-Rich Tissues
Collagen is more thermally and mechanically stable when it interacts with the "Gly-X-Y" sequence, which includes hydroxyproline, proline, and glycine. The result is a speedier recovery time after an injury, increased strength in the joints and bones, and supple skin. Sufficient glycine consumption improves collagen production, which in turn benefits the tissues, including;
Skin Health
When combined with collagen peptides, glycine increases skin elasticity, suppresses free radical damage, especially from the sun, and reduces the appearance of fine lines around the eyes. Since approximately 70% of our skin is made up of Type I collagen, glycine supplementation strengthens the skin barrier for a more vibrant and healthy appearance.
Joint and Cartilage Support
Glycine plays a critical role in joint health by promoting the regeneration of cartilage cells (chondrocytes) and accelerating the production of new collagen. Regular glycine intake helps prevent degenerative joint diseases such as arthritis and has a supportive effect in the treatment of conditions such as osteoarthritis. This is due to the fact that glycine protects joint function by both regenerating cartilage tissue and increasing collagen production, reducing pain and limitation of movement.
Bone Strength
Collagen makes up about half of bone tissue and acts as a "glue" that increases the strength of bones. It provides flexibility and strength to these tissues, reducing fragility and maintaining structural integrity. Adequate intake of glycine and other related amino acids (e.g. proline and hydroxyproline) supports collagen production, strengthening bone health. Especially in conditions of reduced bone density, such as osteoporosis, a glycine- and collagen-focused nutritional strategy can be used as a supportive approach to slow bone loss and reduce fracture risk. This is because glycine plays a pivotal role in improving bone matrix formation and strength.
Tissue Repair and Regeneration
Glycine contributes to balancing intestinal permeability, particularly by supporting the regeneration of enterocytes in the intestinal lining. The regenerative properties of glycine and collagen on cartilage, bone, tendon, ligament, and skin tissues are extensively substantiated by scientific evidence.
Optimizing Glycine Intake for Collagen Support
Because modern diets frequently lack sufficient collagen-rich tissues, most individuals cannot obtain enough glycine from their diet. The following are some easy and efficient ways to get the most out of your glycine consumption:
Dietary Sources of Glycine
The main dietary sources of glycine are found in the protein collagen, which is high in glycine. Animal sources include bone broth, cartilaginous tissues around joints, tendons, ligaments, skin, and meats with collagen. Plant sources include soy products and legumes such as beans, chickpeas, lentils, pumpkin seeds, sesame seeds, and spinach, although the glycine content is lower.
Glycine and Collagen Supplementation: A Synergistic Approach?
The body's capacity to synthesize glycine is insufficient to meet the high amount required for collagen synthesis. Newly synthesized procollagen goes through a cycle so that collagen can fold properly and form its triple helix structure. In this process, however, a significant portion of the procollagen cannot fold properly and is rapidly degraded. The glycine in this degraded procollagen is largely not reusable and is excreted from the body. This increases the amount of glycine required for collagen synthesis, as extra glycine is needed both for the production of new collagen and to compensate for the degraded procollagen.
Collagen hydrolysate supplements offer amino acids essential for collagen synthesis by providing collagen peptides that are more easily absorbed by the body. These hydrolysates contain a high percentage of glycine (33% glycine residue, 25% mass). However, a typical 10 gram dose of collagen hydrolysate provides only about 2.5 grams of glycine, according to the study done by de Paz-Lugo P and published in Amino Acids(1).
This suggests that pure glycine supplementation, in addition to the amino acids provided by collagen supplementation may directly address the lack of glycine, which is critical for collagen synthesis, and potentially further support collagen production. The study revealed that, while the effect of glycine was less at lower concentrations, it surpassed all others at about 1.0 mM and showed a more sustained stimulatory effect of 60-75% at higher concentrations (up to 7.0 mM).
Considerations for Glycine Supplementation
The most crucial factors to think about before taking glycine supplements are the dosage, timing, and method of administration: Daily intake of 10-15 grams (for instance, 5 grams three times a day) can aid in collagen production and enhance dietary glycine levels. When it comes to maintaining mental clarity and focus, three grams daily is usually more than enough.
Side Effects and Cautions:
Glycine supplements are generally safe and non-toxic, but high doses (9 grams per day and above) may cause mild gastrointestinal problems such as stomach upset, nausea, diarrhea, or vomiting. Additionally, it might pose small side effects of collagen. Glycine may reduce the antipsychotic clozapine's effect, so don't use them together. People with diarrhea should avoid glycine because it may worsen this condition. Pregnant or breastfeeding women should not use glycine supplements without a doctor's approval due to a lack of adequate research.
Have More Questions About Collagen?
Comprehensive descriptions of collagen are presented in the subsequent sections.
What Are the Main Health Benefits of Collagen?
Collagen, advantageous for joint and cartilage health, also enhances the elasticity and condition of the skin. It enhances the functionality of internal organs and promotes a sense of health and fitness. By decomposing the molecules of hydrogen peroxide that cause hair to gray, collagen supplements not only delay the aging process but also alleviate leaky gut symptoms. These effects are often noticeable in individuals who incorporate collagen supplements into their routines. Have the opportunity to learn about the 13 key health benefits of collagen supported by research.
What Are the Different Types of Collagen?
There are various types of collagen on the market. Type 1 collagen is the main type that makes up 70% of the skin and is often associated with skin health. Type 2 collagen is mainly found in cartilage and helps with joint health. On this page, you can explore the various types of collagen and their unique functions in the body.
How Can You Boost Collagen Naturally Through Diet?
To naturally boost collagen intake through a diet, you can consume bone broth and whole animal parts that contain collagenous tissues, such as skin, knuckles, and tendons. Go ahead and find out how to naturally boost collagen production in your body.
How Can You Optimize Your Collagen Supplement Routine?
The usual recommended daily allowance is 10 grams; however, those who engage in physical activity may need as much as 20 grams. Since the amount of glycine the collagen hydrolysate provides may be insufficient, an additional 10-15 grams of glycine supplementation per day may better support collagen synthesis. When choosing supplements, compare different forms like powder, pills, or liquid collagen supplements to see what fits you best.
Conclusion
Research provides ample scientific evidence that glycine significantly improves quality of life by strengthening connective tissues. This miraculous amino acid becomes even more vital during menopause when estrogen levels decrease, and collagen reserves decline to critical levels. If we think of our body as a factory, glycine is one of the essential raw materials needed for this factory to produce top-quality products. Glycine supplements fulfill this critical need, supporting healthy skin, strong joints, and robust tissues.
SOURCES
(1) - de Paz-Lugo P, Lupiáñez JA, Meléndez-Hevia E. High glycine concentration increases collagen synthesis by articular chondrocytes in vitro: acute glycine deficiency could be an important cause of osteoarthritis. Amino Acids. 2018 Oct;50(10):1357-1365. doi: 10.1007/s00726-018-2611-x. Epub 2018 Jul 13. PMID: 30006659; PMCID: PMC6153947.
Scientifically Reviwed by Omer (Matt) Sermet
