Natural Remedies

How can I combat glycine deficiency?

Addressing Glycine Deficiency Through Diet and Supplementation

While the body can produce some glycine independently, many people may not have optimal levels of this important amino acid.

Stress, poor diet, and certain medications can all contribute to glycine deficiency, making it important to ensure adequate intake through diet and supplementation.

Let’s break down where you can get your fill of glycine from foods and touch on when it might be a good idea to give those levels a little boost with some supplements.

Identifying High-Glycine Foods

While many protein-rich foods contain some amount of glycine, certain sources are particularly high in this important amino acid.

Bone broth, for example, is an excellent source of glycine, as it is made by simmering bones and connective tissues that are rich in collagen.

Other good sources of glycine include:

  • Gelatin

  • Pork skin

  • Chicken skin

  • Seafood

  • Spinach

  • Kale

  • Cauliflower

  • Bananas

  • Kiwi

The Role of Supplements in Boosting Glycine Levels

While it is always best to obtain nutrients from whole food sources whenever possible, supplements can be a convenient and effective way to boost glycine intake.

Hydrolyzed collagen, in particular, is a popular supplement that provides a concentrated dose of glycine and other amino acids necessary for collagen production.

Hydrolyzed collagen is a form of collagen that has been broken down into smaller, more easily absorbed peptides. This makes it a highly bioavailable source of glycine and other collagen-building amino acids.

Daily Recommendations and Safe Intake

While there is no official recommended daily intake for glycine, most studies have used doses ranging from 3 to 5 grams per day.

However, some experts suggest that higher doses of up to 10 grams per day may be necessary to achieve optimal benefits, particularly for individuals with increased glycine needs.

It is important to note that glycine is generally considered safe, even at higher doses.

However, as with any supplement, it is always best to consult a healthcare professional before beginning a new regimen, particularly if you have any underlying health conditions or concerns.

Last updated: Apr 29, 2024 15:41 PM