Glycine—a single compound present in meals—is taking TikTok 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 the direction of “glycine girlies,” a distinct segment group of younger girls obsessive about the up-and-coming complement. However it’s sparked a dialog, with loads of folks questioning what precisely it’s—and whether or not or not it’s price taking.
To assist reply these questions, we spoke with one among our registered dietitians Katherine Basbaum to dig into the science.
What’s glycine?
Glycine is likely one of the amino acids, that are the constructing blocks of protein in your physique. “It’s thought of a non-essential amino acid because the physique can produce glycine, versus important amino acids, which may solely be obtained from dietary sources,” Basbaum explains.
That stated, the quantity of glycine your physique produces usually isn’t sufficient to fulfill your day by day wants. Whereas you should buy 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 principal operate is to assist promote the expansion and well being of cells within the physique,” Basbaum explains. Nevertheless, analysis has proven there could also be further advantages to consuming the amino acid, which embody:
How a lot glycine do you want for these advantages? Properly, there’s no official Dietary Reference Consumption for it (or any of the non-essential amino acids, for that matter). Nevertheless, some research recommend an consumption of 1.5 to three grams per day. Basbaum says the common grownup at the moment consumes about 2 grams per day.
The way to incorporate glycine into your food plan
If you wish to up your glycine consumption, Basbaum recommends prioritizing protein in your food plan. “A great way to make sure satisfactory amino acid consumption is thru dietary protein similar to meat, poultry, seafood, eggs, dairy, soy merchandise, beans and legumes,” she says. You’ll be able to monitor your protein consumption by means of 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 TikTok, Basbaum advises in opposition to them for now. As an alternative, stick with actual meals. “Not solely are you able to usually get all of the vitamins your physique wants by means of a balanced food plan, however it’s usually a safer wager as dietary dietary supplements aren’t regulated as rigorously by the FDA,” she cautions.
