Exploring 7 Benefits Of GlyNAC For Health
Recently, researchers have drawn attention to GlyNAC for its antioxidant potential. Studies are also underway to determine if the combination of these two components provides significant anti-inflammatory and antibacterial effects with positive outcomes. In today’s article, we’ll analyze the benefits of GlyNAC in detail, assess whether it’s worth using, and explore optimal usage methods. Find out more here!
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Key Takeaways
- GlyNAC stands for two potent antioxidant compounds: glycine and N-acetylcysteine.
- Glycine works as an antioxidant, enhances immune resistance, supports muscle growth, and improves sleep quality. N-acetylcysteine (NAC), meanwhile, protects the body from free radicals, aids liver detoxification, and alleviates symptoms associated with respiratory issues.
- The benefits of GlyNAC are mitochondrial protection, anti-aging benefits, enhanced liver function, stress reduction, and relief from symptoms of type 2 diabetes.
- Consult a doctor regarding the daily dosage of GlyNAC to ensure safe usage.
What Is GlyNAC?
GlyNAC, short for Glycine-N-Acetylcysteine, is a compound combining glycine and N-acetylcysteine (NAC). It plays a key role as a precursor in the natural synthesis of GSH (glutathione) via two essential enzymes: glutamate cysteine ligase and glutathione synthase.
GlyNAC has recently gained attention as a powerful antioxidant, with studies showing its benefits. Research by Premranjan Kumar and colleagues, involving 24 elderly and 12 young adults over 2 and 16 weeks of GlyNAC supplementation, demonstrated significant health improvements, including enhanced brain health, reduced signs of aging, and lower stress levels [1].
Glycine, a naturally occurring amino acid in the body, also needs to be supplemented daily through healthy foods like meat, fish, eggs, and legumes. Its main functions include supporting muscle growth and physical development and transmitting brain signals to other parts of the body, which improves memory and cognitive function.
N-acetylcysteine (NAC), derived from the amino acid L-cysteine, is known for its antioxidant, antibacterial, and anti-inflammatory properties. NAC has also been shown to alleviate symptoms of coughs, colds, and dry eyes.
How Does GlyNAC Work?
GlyNAC boosts the production of GSH, a liver-produced antioxidant synthesized from three amino acids—glycine, glutamic acid, and cysteine—and found in foods like avocados, grapes, and broccoli. Each GSH component, particularly glycine and cysteine, plays a critical role in many of the body’s biochemical reactions.
Glycine is integral to methyl groups (-CH3), helping build strong cartilage and aiding in brain signal transmission [2]. Cysteine, through its sulfhydryl groups (-SH), binds directly to metal ions, creating disulphide bonds that build protein structure and promote overall health [3].
7 Benefits of GlyNAC for Health
GlyNAC for Mitochondrial Health
Mitochondria are cellular structures responsible for generating energy, sized between 0.75–3 micrometers, with two main components: an outer membrane allowing proteins and enzymes to pass and an inner membrane containing proteins that produce ATP, the cell’s energy currency. Since each cell has thousands of mitochondria, sufficient protein intake is essential for effective body function.
Supplementing with both glycine and NAC optimizes natural nutrient absorption, particularly proteins critical for mitochondrial health. Healthy mitochondria not only ensure adequate energy supply but also store calcium, support bone growth, eliminate dead cells, and strengthen immunity.
GlyNAC for Aging
One of the benefits of GlyNAC is to increase GSH levels with proper GlyNAC supplementation and a balanced diet and lifestyle [1]. As a natural antioxidant, GSH neutralizes harmful free radicals, slowing down the body’s aging process.
GlyNAC for Liver Health
Boosting GSH levels through GlyNAC improves liver detoxification, efficiently eliminating toxins. The liver is then better equipped to block harmful substances from food, air, and water, reducing reabsorption into the body.
GlyNAC for Depression
GSH levels tend to decline with age, impacting liver function, cognitive ability, memory and increasing stress and depression risk. GSH supports mitochondrial health, essential for all cells, including neurons. Without GSH, the brain loses its “energy,” leading to impaired function. Regular GlyNAC supplementation can improve mental health, reduce stress, and repair mitochondrial deficiencies [5].
GlyNAC for Diabetes
Beyond liver and brain health, GlyNAC can alleviate symptoms of Type 2 Diabetes (T2D). T2D often arises from mitochondrial dysfunction and increased insulin resistance. GlyNAC improves mitochondrial function, reducing insulin resistance and glucose oxidation [6].
GlyNAC for Heart Health
GlyNAC can stabilize heart rate, blood pressure, and diastolic function by reducing abnormal inflammation in the body. Specifically, it can lower levels of pro-inflammatory cytokine IL-6 (a protein hormone-like substance produced by immune cells during acute inflammation), tumor necrosis factor TNFα, and C-reactive protein (CRP), all linked to hypertension risk [7].
GlyNAC for Longevity
Research by Premranjan Kumar and colleagues demonstrated that GlyNAC supplementation could extend the lifespan of mice by up to 24% due to its strong antimicrobial and anti-inflammatory properties. In humans, it has visible anti-aging effects on the skin, reducing age spots and pigmentation [1].
GlyNAC Dosage
Currently, there’s no official recommendation for GlyNAC dosage. However, NAC is suggested for medical use at 600–1,800 mg/day, with some studies supporting up to 3,000 mg/day in divided doses [8]. For glycine, a recommended dose is 3,000 mg/day for up to 24 weeks [9]. It’s best to consult a doctor or nutritionist for safe, personalized guidance.
GlyNAC Supplement Side Effects
GlyNAC is safe when taken in the correct doses and as advised by a healthcare provider. However, some users may experience side effects from NAC, including dizziness, fatigue, nausea, vomiting, and diarrhea [4].
Most studies on GlyNAC have focused on older adults (average age 71). Thus, it’s generally advised against children under 18, pregnant or breastfeeding women, and those under medical treatment.
Best Time of Day to Take GlyNAC
GlyNAC is best absorbed on an empty stomach, ideally upon waking up or before bedtime, a few hours after dinner.
The most common form of GlyNAC is oral supplements. A recommended brand is Vinatura Supplements, offering 1,000 mg of GlyNAC per capsule, with safety-tested ingredients, third-party verification, and easy-to-swallow capsules.
FAQs
How Long Does It Take for GlyNAC to Work?
Improvements can be seen in as little as two weeks [1]. However, individual results vary based on health, dosage, and supplementation method.
Can GlyNAC Reverse Aging?
Yes, GlyNAC is a blend of powerful antioxidants (glycine, NAC, and GSH) that, when used correctly, can slow skin aging and protect against environmental damage.
How Much GlyNAC Should I Take Per Day?
Studies have used 1.33 and 0.81 mmol/kg/day in research subjects [1], which translates to about 100–133 mg per kilogram of body weight daily, providing effective results without side effects.
Is GlyNAC Worth It?
Yes, as GlyNAC combines powerful antioxidant, antibacterial, and anti-inflammatory properties. When used correctly, it offers numerous health benefits, including better brain, liver, kidney, and heart health, and stabilizes blood pressure.
Conclusion
We hope this article clarifies what GlyNAC is, what its benefits are, and what the best ways to use it effectively are. Enjoy the full range of benefits from this valuable supplement while keeping your health safe. For more wellness insights, stay tuned to our website!
References
- [1] Kumar, P., Liu, C., Suliburk, J., Hsu, J. W., Muthupillai, R., Jahoor, F., Minard, C. G., Taffet, G. E., & Sekhar, R. V. (2022). Supplementing Glycine and N-Acetylcysteine (GlyNAC) in Older Adults Improves Glutathione Deficiency, Oxidative Stress, Mitochondrial Dysfunction, Inflammation, Physical Function, and Aging Hallmarks: A Randomized Clinical Trial. The Journals of Gerontology: Series A, 78(1), 75–89. https://doi.org/10.1093/gerona/glac135.
- [2] Baker, D. H., & Czarnecki-Maulden, G. L. (1987). Pharmacologic Role of Cysteine in Ameliorating or Exacerbating Mineral Toxicities. Journal of Nutrition, 117(6), 1003–1010. https://doi.org/10.1093/jn/117.6.1003.
- [3] Sevier, C. S., & Kaiser, C. A. (2002). Formation and transfer of disulphide bonds in living cells. Nature Reviews Molecular Cell Biology, 3(11), 836–847. https://doi.org/10.1038/nrm954.
- [4] Rhodes, K., & Braakhuis, A. (2017). Performance and Side Effects of Supplementation with N-Acetylcysteine: A Systematic Review and Meta-Analysis. Sports Medicine, 47(8), 1619–1636. https://doi.org/10.1007/s40279-017-0677-3.
- [5] Kumar, P., Liu, C., Hsu, J. W., Chacko, S., Minard, C., Jahoor, F., & Sekhar, R. V. (2021). Glycine and N‐acetylcysteine (GlyNAC) supplementation in older adults improves glutathione deficiency, oxidative stress, mitochondrial dysfunction, inflammation, insulin resistance, endothelial dysfunction, genotoxicity, muscle strength, and cognition: Results of a pilot clinical trial. Clinical and Translational Medicine, 11(3). https://doi.org/10.1002/ctm2.372.
- [6] Sekhar, R. V. (2022). GlyNAC (Glycine and N-Acetylcysteine) Supplementation Improves Impaired Mitochondrial Fuel Oxidation and Lowers Insulin Resistance in Patients with Type 2 Diabetes: Results of a Pilot Study. Antioxidants, 11(1), 154–154. https://doi.org/10.3390/antiox11010154.
- [7] Sekhar, R. V. (2021). GlyNAC Supplementation Improves Glutathione Deficiency, Oxidative Stress, Mitochondrial Dysfunction, Inflammation, Aging Hallmarks, Metabolic Defects, Muscle Strength, Cognitive Decline, and Body Composition: Implications for Healthy Aging. The Journal of Nutrition, 151(12), 3606–3616. https://doi.org/10.1093/jn/nxab309.
- [8] Wiginton, K. (2020, January 11). Health Benefits of NAC. WebMD. https://www.webmd.com/diet/health-benefits-nac.
- [9] GLYCINE: Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews. (2022). Webmd.com. https://www.webmd.com/vitamins/ai/ingredientmono-1072/glycine.
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