Healthy Habits: Glycine

Our bodies actually manufacture the very important amino acid glycine, but only around 3 grams per day, at best. Though according to specialists, we require anywhere from 10 to 60 grams a day depending on age, health, weight and other conditions. And most of us don’t meet the recommended glycine intake in our everyday nutrition, which is problematic because we need it to grow, heal and repair.

Glycine supports several critical functions, acting as an inhibitory neurotransmitter that promotes sleep quantity and quality, aids healing, regulates blood sugar, eases anxiety, reduces inflammation and assists with digestion. It supports the synthesis of collagen and glutathione, a powerful antioxidant that protects cells from oxidative damage.

It improves insulin production and sensitivity, which helps manage or prevent type 2 diabetes. Studies show that glycine boosts insulin response after meals and improves glucose processing. It also supports vascular function, helps to lower blood pressure and reduces the risk of heart attack.

Additionally, it improves muscle function, recovery, regeneration and endurance. Recent studies show glycine’s potential for liver protection; particularly with chronic hepatitis B infection. Ongoing clinical trials continue to reveal its wide range of therapeutic applications.

It depends on your diet as to how much glycine you’re getting in addition to what your body makes, and some people have a system that struggles to make it. Most people are deficient in it, and that has partly to do with how the human diet has changed.

It is well established in paleo-anthropological research that early humans consumed not only muscle meat but also skin, organs, connective tissue and bone marrow—the richest natural sources of glycine. Modern carnivore diets often lack sufficient glycine because muscle meat alone cannot provide the amounts needed for optimal health. This poses a problem because glycine is vital for tissue repair, antioxidant production and metabolic health.

Certain populations, including pregnant women, growing children, people with chronic conditions such as diabetes or autoimmune diseases, overweight individuals and the elderly, may require higher glycine intakes—potentially up to 60 grams per day.

Typical Western diets provide about 1.5 to 3 grams of glycine per day, primarily from collagen-rich animal parts such as skin, cartilage and bone broth. Vegetarian and vegan sources include legumes, nuts, seeds like pumpkin and chia, soy products and some grains, though these generally contain much less glycine than animal sources.

Increasing your glycine intake through your diet is highly recommended, especially for those who have a decline in natural glycine production due to aging and other factors. Our ancestors didn’t need to manufacture glycine because they were eating foods that provided it in abundance.

It calms the nervous system, and those who get their required amount report sleeping better and having less anxiety. Those who have increased their intake of foods containing glycine say that their digestive challenges, such as IBS, have been solved. Those with anxiety disorders have said that the diet change has helped to diminish those as well.

Glycine is a fundamental building block of collagen, and also of creatine. It helps with muscle growth, improves joint health by keeping cartilage, tendons and ligaments strong, and preserves bone density, while reducing the risk of fracture.

The best sources of glycine include bone broth, poultry skin, seafood, meat (especially connective tissues), and the egg whites of all types of bird eggs. You won’t need to supplement if you eat these good sources regularly, and you’ll be giving yourself food that is high in amino acids, fatty acids, vitamins and minerals.

Don’t throw out the bones from your meals! They are packed with rich marrow that is very high in glycine. You can save a variety including beef knuckles, marrow bones, short ribs, chicken carcasses, turkey frames and game bird bones.

To make a high-quality bone broth, use three to four pounds of bones. There is no need to roast them if they have already been cooked. If they’re raw, roasting them at 450 degrees Farenenheit for about 40 minutes first, will enhance the flavor.

Place the bones in a large stockpot, add roughly chopped vegetables such as onions, celery and garlic, and cover with cold, filtered water by about an inch. Add one to two tablespoons of apple cider vinegar to help draw minerals out. Simmer gently for 12 to 24 hours on low heat, occasionally skimming off foam or impurities. Add water if necessary to keep everything submerged as the broth cooks. Strain through a fine mesh strainer, discard bones and vegetables, and allow to cool. You can refrigerate overnight—then either skim off the solidified fat from the top for a leaner broth or leave some or all of the fat in to retain its hearty flavor and nourishing qualities (the best option). Store your bone broth in the refrigerator for up to five days or freeze for longer use. This recipe typically yields around 8 to 10 cups of broth.

Bone broth can be enjoyed in a variety of ways. You can sip a warmed mug of it with a pinch of Celtic sea salt for added flavor, and keep it simple. It can also be used as a base for soups and stews, or stirred into sauces and gravies. And you can add it to grains like quinoa while cooking, or use it as a nutritious cooking liquid for vegetables and meats.

~Be Well and God Bless You.