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 because of an infomercial focused in direction of “glycine girlies,” a distinct segment group of younger ladies 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 in every of our registered dietitians Katherine Basbaum to dig into the science.
What’s glycine?
Glycine is without doubt one of the amino acids, that are the constructing blocks of protein in your physique. “It’s thought of a non-essential amino acid for the reason that physique can produce glycine, versus important amino acids, which might 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 be naturally present in protein-rich meals like meat, poultry, fish and legumes.
The potential advantages
“Glycine’s primary perform is to assist promote the expansion and well being of cells within the physique,” Basbaum explains. Nonetheless, 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? Nicely, there’s no official Dietary Reference Consumption for it (or any of the non-essential amino acids, for that matter). Nonetheless, 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.
The right way to incorporate glycine into your weight loss program
If you wish to up your glycine consumption, Basbaum recommends prioritizing protein in your weight loss program. “A great way to make sure ample amino acid consumption is thru dietary protein comparable to meat, poultry, seafood, eggs, dairy, soy merchandise, beans and legumes,” she says. You’ll be able to observe your protein consumption by means of the MyFitnessPal app to get a good suggestion of your present consumption degree.
And as for these fashionable glycine dietary supplements you may see throughout TikTok, Basbaum advises in opposition to them for now. As an alternative, follow actual meals. “Not solely are you able to sometimes get all of the vitamins your physique wants by means of a balanced weight loss program, however it’s usually a safer wager as dietary dietary supplements should not regulated as rigorously by the FDA,” she cautions.
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