Glycine—a single compound present in meals—is taking TikTook by storm.
The compound has been on the rise for some time, however not too long ago went viral on social media due to an infomercial focused in direction of “glycine girlies,” a distinct segment group of younger ladies obsessive about the up-and-coming complement. But it’s sparked a dialog, with loads of individuals questioning what precisely it’s—and whether or not or not it’s value taking.
To assist reply these questions, we spoke with one among our registered dietitians Katherine Basbaum to dig into the science.
What is glycine?
Glycine is without doubt one of the amino acids, that are the constructing blocks of protein in your physique. “It is considered a non-essential amino acid since the body can produce glycine, as opposed to essential amino acids, which can only be obtained from dietary sources,” Basbaum explains.
That mentioned, the quantity of glycine your physique produces typically isn’t sufficient to fulfill your day by day wants. While you should purchase glycine dietary supplements, the amino acid can also be naturally present in protein-rich meals like meat, poultry, fish and legumes.
The potential advantages
“Glycine’s main function is to help promote the growth and health of cells in the body,” Basbaum explains. However, analysis has proven there could also be extra advantages to consuming the amino acid, which embrace:
How a lot glycine do you want for these advantages? Well, there’s no official Dietary Reference Intake for it (or any of the non-essential amino acids, for that matter). However, some research counsel an consumption of 1.5 to three grams per day. Basbaum says the typical grownup at present consumes about 2 grams per day.
How to include glycine into your food regimen
If you need to up your glycine consumption, Basbaum recommends prioritizing protein in your food regimen. “A good way to ensure adequate amino acid intake is through dietary protein such as meat, poultry, seafood, eggs, dairy, soy products, beans and legumes,” she says. You can monitor your protein consumption via the MyFitnessPal app to get a good suggestion of your present consumption stage.
And as for these fashionable glycine dietary supplements you may see throughout TikTook, Basbaum advises towards them for now. Instead, keep on with actual meals. “Not only can you typically get all the nutrients your body needs through a balanced diet, but it is often a safer bet as dietary supplements are not regulated as rigorously by the FDA,” she cautions.