Glycine, Taurine, Theanine Flashcards
Glycine
• Glycine is a conditionally essential amino acid in the case of certain metabolic stresses. For example:
– Increased haem synthesis for blood formation.
– Collagen formation for growth and repair.
– Glycine conjugation in detoxification.
– Glycine is made with the help of serine and vitamin B6, so if either of these are in short supply so is glycine!
• Food sources: legumes, seaweed, spinach, kale, cauliflower, cabbage, banana, pumpkin, bone broth, meat, fish, eggs.
• Glycine is required for the synthesis of haem, DNA, RNA, bile acids, glutathione (for liver detox), creatine, skin and connective tissue.
Glycine: Functions
Collagen Synthesis
Liver Detox
Neurotransmitters
Glycine: Collagen Synthesis
Functions:
• Collagen , the most abundant protein in the body is 1/3 glycine. Collagen is crucial for structural integrity and is especially important in bones , the dermis (skin), GIT, tendons and ligaments
Therapeutic Uses:
• GIT repair (e.g. IBD, ↑ intestinal permeability).
• Skin, MSK integrity
Glycine: Liver Detox
Functions:
• Required to conjugate toxins in phase 2 liver detoxification.
• Glycine is a component of the tripeptide glutathione , as well as bile acids.
Therapeutic Uses:
• Liver support
• Digestion (due to the bile acids)
Glycine: Neurotransmitters
Functions:
• Glycine is an inhibitory neurotransmitter in the CNS. It is also reversibly converted to serine used to form acetylcholine.
Therapeutic Uses:
• Insomnia
• Cognition / memory / learning
Taurine
• Taurine is a conditionally essential amino acid that is normally synthesised in the body in adequate amounts from cysteine with the help of vitamin B6.
• During times of extreme stress and illness the body may be unable to produce taurine, so supplementation may be needed.
• Direct food sources: only in animal sourced food (especially chicken / turkey thighs and fish). It is also in breast milk.
• Supplementation is necessary in non breastfed infants because their ability to synthesise taurine is undeveloped and cow’s milk does not provide a sufficient amount. Taurine is often added to human infant formulas.
Taurine: Functions
Muscle Health
Antioxidant
Neurological
Bile
Insulin
Taurine: Muscle Health
Functions:
• Highly concentrated in muscles and plays an important role in contraction
• Taurine is also important for heart health, with its muscle supporting, anti-inflammatory, blood pressure lowering properties. Approved for the treatment of congestive heart failure in Japan
Therapeutic Uses
• Heart failure
• Hypertension
• Atrial fibrillation
• Sarcopenia
• Duchenne Muscular Dystrophy
Taurine: Antioxidant
Functions:
• Protects mitochondria from ROS.
• The content of taurine in neutrophils is high, which provides anti inflammatory and antioxidant effects.
Therapeutic Uses:
• Atherosclerosis
• Infertility (sperm health)
Taurine: Neurological
Functions:
• CNS neuromodulation inhibitory neurotransmitter function (taurine is an agonist of GABA receptors in the CNS)
• Supports the development of the cerebellum (the “little brain”)
• Has neuroprotective functions.
Therapeutic Uses:
• Parkinson’s
• Epilepsy
• Insomnia
Taurine: Bile
Functions:
• Bile acid conjugation end products of taurine conjugation are very soluble therefore flow better from the liver.
Therapeutic Uses
• Digestive support (i.e. of fats)
• Liver detox support.
Taurine: Insulin
Functions:
• Shown to improve insulin resistance
Therapeutic Uses
• Diabetes mellitus
Taurine: Dosage
500mg three times a day.
Taurine: Drug Interactions
Lithium, may decrease excretion.
Blood pressure medications, may cause additive effect.
Taurine: Contraindicated
Bipolar disorder as it may worsen symptoms.
Taurine: Toxicity
Safe up to doses of 6g a day.
Taurine: Caution
Taurine is added to some energy drinks in an effort to harness its benefits. This is NOT a good source of taurine, as they often contain refined sugars, caffeine, artificial sweeteners etc.
Theanine
• Theanine is not one of the 20 amino acids needed for body structure, but has various beneficial effects. It is non-essential..
• It is the amino acid found uniquely in green tea. Theanine is believed to give green tea its slight umami flavour and helps to counteract the bitterness of green (and black) tea.
• Theanine reduces the negative effects of caffeine naturally in green tea by having opposing effects (relaxing rather than stimulating).
• The theanine content in green tea is one of the reasons the beverage is considered therapeutic in Ayurvedic medicine, due to its balancing effects especially for those who are restless / anxious.
Theanine: Functions
Neurological Calming
Theanine: Neurological Calming
Functions:
• After ingestion, theanine crosses the blood brain barrier and blocks glutamate receptors, whilst increasing GABA activity. GABA is inhibitory / calming.
• Increases alpha brain waves producing a calming, mood enhancing effect without drowsiness.
• Has been shown to increase serotonin and dopamine levels.
Therpeutic Uses
• Studying / increasing concentration.
• Anxiety / agitation (including that associated with PMS)
• Stress
• Insomnia
• Low mood
• Hypertension
Theanine: Green tea
It is estimated that the quantity of green tea consumed by the average Japanese tea drinker per day = about 20mg theanine.
Theanine: Dose
Therapeutic doses are generally between 50mg-200mg, so green tea isn’t necessarily a practical source. It is also worth adding that some of the theanine in green tea will be used by the body to offset the effects of caffeine that naturally occurs in the tea.
Theanine: Drug Interactions
Theanine can lower blood pressure, so avoid using alongside anti hypertensives or it may fall too low.
Theanine: Adverse effects
Theanine may cause mild adverse effects, such as headache or sleepiness.
