Glycine, Taurine, Theanine

Question 1

Glycine

Answer 1

• 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.

Question 2

Glycine: Functions

Answer 2

Collagen Synthesis
Liver Detox
Neurotransmitters

Question 3

Glycine: Collagen Synthesis

Answer 3

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

Question 4

Glycine: Liver Detox

Answer 4

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)

Question 5

Glycine: Neurotransmitters

Answer 5

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

Question 6

Taurine

Answer 6

• 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.

Question 7

Taurine: Functions

Answer 7

Muscle Health
Antioxidant
Neurological
Bile
Insulin

Question 8

Taurine: Muscle Health

Answer 8

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

Question 9

Taurine: Antioxidant

Answer 9

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)

Question 10

Taurine: Neurological

Answer 10

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

Question 11

Taurine: Bile

Answer 11

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.

Question 12

Taurine: Insulin

Answer 12

Functions:
• Shown to improve insulin resistance

Therapeutic Uses
• Diabetes mellitus

Question 13

Taurine: Dosage

Answer 13

500mg three times a day.

Question 14

Taurine: Drug Interactions

Answer 14

Lithium, may decrease excretion.
Blood pressure medications, may cause additive effect.

Question 15

Taurine: Contraindicated

Answer 15

Bipolar disorder as it may worsen symptoms.

Question 16

Taurine: Toxicity

Answer 16

Safe up to doses of 6g a day.

Question 17

Taurine: Caution

Answer 17

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.

Question 18

Theanine

Answer 18

• 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.

Question 19

Theanine: Functions

Answer 19

Neurological Calming

Question 20

Theanine: Neurological Calming

Answer 20

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

Question 21

Theanine: Green tea

Answer 21

It is estimated that the quantity of green tea consumed by the average Japanese tea drinker per day = about 20mg theanine.

Question 22

Theanine: Dose

Answer 22

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.

Question 23

Theanine: Drug Interactions

Answer 23

Theanine can lower blood pressure, so avoid using alongside anti hypertensives or it may fall too low.

Question 24

Theanine: Adverse effects

Answer 24

Theanine may cause mild adverse effects, such as headache or sleepiness.