Here’s what we’ll cover in this blog post:
- What is glycine?
- How does glycine support muscle?
- How to boost glycine levels
When we think of building muscle mass, the usual suspects often come to mind: protein, creatine, BCAAs, and, of course, regular exercise.
But there’s one solution that’s quietly gaining attention in the world of fitness and longevity: glycine.
So, what is glycine, what does it do, and why is it becoming a secret contender for your longevity toolkit? Let’s take a closer look.
What Is Glycine?
Glycine is a key amino acid that our cells need to create protein and collagen, both of which contribute to muscle growth and repair. Our bodies can produce it naturally, but we can also absorb it from the food we eat.
However, as we age, our levels naturally decline. This may also explain why Glutathione levels decline with age, as glycine is one of three amino acids needed to make Glutathione.
Because our levels decline with age, it may be difficult to maintain muscle as we age, and the foods we eat may not be enough. That’s where supplementation comes in.
How Does Glycine Support Muscle?
Glycine doesn’t directly trigger muscle growth like creatine or protein. Instead, it plays a key role in other vital longevity pathways, which may boost muscle mass indirectly by creating an internal environment that supports muscle health:
- Inflammation control
Glycine may control pro-inflammatory cytokines and free radicals. Inflammation can contribute to muscle breakdown, while free radicals promote oxidative stress that damages muscle tissue. - Collagen synthesis
Glycine may also boost collagen synthesis, which is critical for supporting muscle repair and building the connective tissue around muscle. - Sleep support
Muscle growth doesn’t only happen during exercise, it also happens during sleep. Clinical trials show it can improve deep, restorative sleep in clinical studies. This not only improves muscle repair, but also balances testosterone and cortisol balance, two hormones that impact muscle preservation.
How Do I Boost Glycine Levels?
The easiest strategy is to eat a protein-rich diet. Foods that are high in protein are likely also high in glycine, so if you’re already following a protein rich diet, you’re on the right track.
Foods that are high in glycine include:
- Chicken
- Fish
- Red meat
- Eggs
- Legumes
- Nuts
- Cheese
- Granola
- Quinoa
Curious about adding glycine to your longevity toolkit, but not sure where to start? Try a longevity consultation to connect one-on-one with one of our licensed medical experts.
With a comprehensive overview of your health goals and medical history, our experts can help develop a personalized longevity report and guide you to choices that work for your unique biology.
Let our team take the guesswork out of your longevity journey. Get started with a longevity consultation today to see how you can best increase muscle mass.
Note: The above statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.