Does Glycine Reduce Visceral Fat? Unpacking the Metabolic Link

January 11, 2026 •

3 min read

Studies consistently show that lower levels of plasma glycine are associated with intra-abdominal obesity and other metabolic disorders. The question of whether supplementing with this amino acid can reverse the effects of visceral fat accumulation is a key area of ongoing research.

Quick Summary

Current research suggests a complex relationship between glycine and visceral fat, with preclinical studies and observational human data showing a promising link. The amino acid may improve insulin sensitivity and fat metabolism, but more direct human intervention trials are needed to confirm these effects.

Key Points

Correlation with Obesity: Lower plasma glycine levels are consistently observed in individuals with obesity and metabolic disorders, including higher visceral fat.
Animal Model Evidence: Studies in obese mice have shown that glycine supplementation can accelerate fat loss, including visceral fat, while on a calorie-restricted diet.
Improved Insulin Sensitivity: Glycine has been shown to improve insulin response and glucose tolerance, which is beneficial for managing metabolic health and fat storage.
Enhanced Fat Oxidation: Preclinical research indicates that glycine can increase the liver's capacity to oxidize fatty acids, helping the body burn fat for energy.
More Human Research Needed: While preclinical data is promising, long-term human intervention trials are still required to confirm that glycine supplementation directly reduces visceral fat in people.
Metabolic Biomarker: Low circulating glycine may serve as a biomarker for metabolic issues like insulin resistance and visceral adiposity in older adults.

Understanding Visceral Fat and Its Risks

Visceral fat is the deep, dangerous fat stored around your abdominal organs, unlike the subcutaneous fat that lies just under the skin. Its presence is a significant health concern, linked to a higher risk of heart disease, type 2 diabetes, inflammation, and other serious metabolic issues. While diet and exercise are cornerstones of managing visceral fat, research into additional therapeutic strategies, including nutritional supplements like glycine, is emerging.

The Role of Glycine in Fat Metabolism

Glycine is a non-essential amino acid involved in various metabolic processes. Research suggests it might influence fat metabolism, particularly visceral fat by enhancing insulin sensitivity, increasing fat oxidation, reducing inflammation, and potentially supporting lean muscle mass. {Link: Dr.Oracle https://www.droracle.ai/articles/113799/glycine-helps-prevent-muscle-loss} for more details.

Evidence from Animal and Human Studies

Evidence comes from animal trials and observational human studies, with fewer direct human trials specifically on visceral fat. Animal studies in obese mice and rats showed reduced visceral fat with glycine supplementation. Observational human studies link lower circulating glycine to higher abdominal and visceral fat levels, suggesting a potential connection. While human trials show some metabolic benefits, more long-term studies are needed to confirm direct effects on visceral fat.

Comparing Research on Glycine and Fat


Research Focus	Animal Studies	Human Studies (Observational)	Human Studies (Intervention)
Visceral Fat Reduction	Directly shown to reduce visceral fat.	Negative association between plasma glycine levels and visceral adiposity.	Insufficient long-term data; more trials needed.
Mechanism of Action	Evidence for improved fat oxidation and insulin sensitivity.	Correlation with improved insulin sensitivity.	Showed acute benefits in glucose tolerance, and improvements in insulin sensitivity in specific populations.
Lean Mass Preservation	Demonstrated protection against muscle loss during calorie restriction.	N/A	One study found glycine improved fat-free mass index in a malnourished population.
Overall Efficacy	Promising evidence for supporting fat loss and metabolic health.	Strong correlation, but causality is not proven.	Preliminary positive results, but definitive evidence for visceral fat reduction is pending.

How to Increase Glycine Intake

Increase glycine intake through dietary sources like collagen-rich foods (bone broth, skin-on poultry) or glycine supplements (powder or capsules). Consult a healthcare provider for guidance on supplementation.

Conclusion

While direct human evidence proving glycine reduces visceral fat is developing, preclinical and observational human research shows a promising link. Glycine's potential metabolic benefits suggest it could be a supportive measure, but it's not a sole solution and should be part of a healthy diet and active lifestyle. {Link: Dr.Oracle https://www.droracle.ai/articles/113799/glycine-helps-prevent-muscle-loss}

Important Caveats

Most direct evidence for fat reduction comes from animal studies.
Correlation in human studies doesn't equal causation; low glycine might be a marker of obesity.
Limited human trials directly show visceral fat reduction from supplementation.
Diet and exercise remain the primary methods for reducing visceral fat.
Always consult a healthcare provider before starting supplements.

Final Takeaway

Research suggests a plausible link between glycine, metabolic health, and potentially reducing visceral fat. However, it's not a sole solution and should be part of a healthy diet and active lifestyle.

Disclaimer: This information is for general knowledge and should not be taken as medical advice. Consult with a healthcare professional before starting any new supplement regimen.

Frequently Asked Questions

No, it is not yet proven. While animal studies and observational human data show a link between glycine and improved fat metabolism, definitive human intervention trials specifically demonstrating visceral fat reduction from glycine supplementation are still needed.

Glycine may improve fat metabolism by enhancing insulin sensitivity, increasing the body's ability to burn fat (fat oxidation), and reducing inflammation associated with obesity.

You can increase your glycine intake through diet by consuming foods rich in collagen, such as bone broth, chicken skin, and tougher cuts of meat. However, individuals with metabolic disorders may have an increased need.

Glycine is generally considered safe in appropriate amounts. However, it's always best to consult a healthcare provider, especially if you have an underlying health condition or take other medications.

Subcutaneous fat is the visible fat located just under the skin. Visceral fat is the deeper, more harmful fat stored around your abdominal organs. Visceral fat is a greater health risk, and studies suggest it is more closely linked to low plasma glycine levels.

Some evidence suggests it may. A mouse study found that glycine supplementation helped preserve lean muscle mass during calorie restriction, which can be beneficial for metabolism and preventing weight regain.

There is no specific recommended amount of glycine for weight loss. It is best to consult a healthcare provider to determine an appropriate approach for your individual needs.