Glycine: The Cheapest Anti-Aging Supplement? (Actually Works)

Glycine's Role in Cellular Health and Aging [00:15]

• Glycine is a small amino acid vital for bodily functions including sleep regulation, cellular repair, and protection against oxidative stress.
• It plays a key role in building collagen and supports liver function, also acting as a neurotransmitter.
• Glycine is one of three amino acids necessary for the body to produce glutathione, known as the "master antioxidant."
• Glutathione protects cells from reactive oxygen species (ROS), byproducts of mitochondrial energy production, which can damage DNA and cell membranes.
• ROS are also generated by other enzymatic reactions, environmental factors like UV radiation and pollution, and certain chemicals.
• As individuals age, especially from their mid-40s, glutathione levels decrease, leading to reduced efficiency in handling ROS and accelerated aging.
• Glycine can be a limiting factor in the body's ability to produce glutathione.

"What if getting older isn't just about time passing?"

Glycine's Impact on Sleep and Cognitive Function [02:52]

• Human trials indicate that taking 3 grams of glycine 30-60 minutes before bed can significantly improve sleep.
• Benefits include falling asleep faster, enhanced sleep quality, reduced next-day fatigue, and improved mental performance after poor sleep.
• Glycine helps cool core body temperature, signaling the brain to sleep, and quiets wakeful neurons.
• It also assists in balancing neurotransmitters involved in sleep regulation.
• Poor sleep is identified as one of the fastest ways to accelerate aging.

"The research is very consistent. Glycine is technically considered a non-essential amino acid because your body can produce it."

Glycine and Metabolic Health [04:41]

• Glycine is technically considered a non-essential amino acid, but individuals with metabolic issues like obesity, insulin resistance, diabetes, or fatty liver often have lower glycine levels.
• In these conditions, glycine may become conditionally essential, meaning the body's demand exceeds its production capacity.
• Studies suggest glycine may improve markers associated with metabolic syndrome and inflammation, and low glycine levels appear linked to metabolic stress.

"The takeaway isn't that glycine fixes these issues by itself, but low glycine seems to be linked to metabolic stress and supplementing with it may help restore balance."

The Synergy of Glycine and NAC for Glutathione Production [05:34]

• Glycine, glutamic acid, and cysteine are needed to make glutathione.
• Cysteine is unstable and breaks down easily, which is where NAC (N-acetylcysteine) comes in, providing a stable source of cysteine.
• Without sufficient cysteine (from NAC), glutathione production is limited, even with enough glycine. Conversely, without enough glycine, glutathione synthesis is incomplete.
• Combining glycine and NAC (collectively referred to as "Glacia" in one study) can significantly improve glutathione production.
• A randomized placebo-controlled study in older adults using Glacia for 16 weeks showed improvements in mitochondrial function, reduced oxidative stress, increased strength, faster walking speed, better cognition, and weight loss, all indicators of improved health span.

"So you put them together and you have gloac and glutathione production improves."

Dosage Recommendations and Potential Side Effects [08:25]

• For glycine alone, typical supplemental doses range from 3 to 5 grams per day, with most people tolerating it very well. Doses up to 15 grams daily have also been shown to be well-tolerated.
• For sleep specifically, 3 grams per day before bed is the most researched dose.
• Extremely high doses (over 40 grams/day) used in some medical situations (e.g., schizophrenia patients) should not be replicated without medical supervision due to potential neurological effects.
• For the glycine and NAC combination, a study used 100 mg/kg of body weight for both. For a 77 kg adult, this equates to 7.7 grams of each per day, usually split into two doses.
• It's common to start with a lower dose (e.g., 3 grams of each) and increase gradually, with some experts suggesting staying at or below 3 grams daily for ongoing use.
• While NAC has a good safety profile, it can cause nausea and digestive discomfort in some individuals.
• Starting NAC at a lower dose (e.g., 600 mg or less) and gradually increasing is recommended to assess tolerance.

"So, it's best to stick with a lower to moderate dose unless your doctor directs otherwise."

Who Should Supplement with Glycine or Glacia [11:44]

• Individuals primarily seeking sleep improvement should consider taking 3 grams of glycine about 30-60 minutes before bed.
• Those around mid-40s and older, or individuals with metabolic issues (insulin resistance, fatty liver, high blood pressure, chronic inflammation), may benefit more from Glacia (glycine plus NAC). This is because it supports glutathione production when levels naturally decline.
• For individuals in their early 40s or younger, glycine alone is likely sufficient.

"If you're around your mid40s and older or have metabolic issues like insulin resistance, fatty liver, high blood pressure, or chronic low-grade inflammation, the research suggests that glyac, so glycine plus NAC, may offer more benefit."