What Foods Have Sarcosine? Understanding Its Dietary Sources

November 24, 2025 •

4 min read

Sarcosine is a natural amino acid derivative, or N-methylglycine, that is found in muscles and other body tissues as part of normal metabolism. It is present in a variety of common foods, including eggs, turkey, and legumes. As an intermediate compound, it is not typically found in exceptionally high concentrations in any single food but is a byproduct of other metabolic processes.

Quick Summary

Sarcosine is a naturally occurring amino acid derivative present in various protein-rich foods such as meat, eggs, and legumes. It is an intermediate metabolite formed from choline and betaine, and is also synthesized from glycine. The body's own metabolic processes typically regulate its levels, and while not a prominent dietary component, its precursors are common in many foods.

Key Points

Endogenous Production: Sarcosine is primarily produced by the body itself, not acquired in high concentration directly from food.
Precursor-Rich Foods: Eating a balanced diet rich in glycine and choline from foods like meat, eggs, and legumes provides the body with the building blocks to synthesize sarcosine.
Not a Key Nutrient: Sarcosine is a metabolic intermediate, not an essential nutrient to be tracked for dietary intake.
Found in Common Foods: Sarcosine is naturally present in a wide range of common foods, including egg yolks, turkey, ham, legumes, and various vegetables.
Pharmacological Interest: Research has explored sarcosine's potential in mental health and cognitive function, but these are therapeutic uses beyond its role in diet.
No Known Food Toxicity: The natural levels of sarcosine in food are not associated with toxicity.

Primary Food Sources of Sarcosine

While sarcosine is not a standard nutrient listed on food labels, it is a metabolic intermediate that exists in numerous foods. Its presence is often linked to high-protein sources, particularly those containing the amino acid glycine or the nutrient choline, which are its metabolic precursors. According to the Human Metabolome Database, sarcosine is present in a wide range of biological materials, and specific foods identified include:

Egg yolks: Eggs, and specifically the yolk, are a notable source of sarcosine. This is due to their high content of choline, which is metabolized into sarcosine.
Turkey and Ham: Various types of meat, including turkey and ham, contain sarcosine as a byproduct of muscle tissue metabolism.
Legumes and Vegetables: A number of plant-based foods, including vegetables and legumes, also contain trace amounts of sarcosine.
Processed Pork Products: Items like tocino, a Filipino cured pork dish, list ingredients that indicate the presence of compounds linked to sarcosine metabolism.

It is important to understand that sarcosine is not a compound that can be concentrated by dietary means in the way that vitamins or minerals are. Instead, consuming a balanced diet with good sources of its precursors, choline and glycine, ensures the body can produce it as needed.

The Metabolic Connection: Sarcosine, Glycine, and Choline

The body's endogenous production is the primary source of sarcosine, which is intricately linked to several metabolic pathways. The key relationships involve glycine, choline, and betaine.

The Role of Glycine

Sarcosine is an N-methyl derivative of the amino acid glycine. The enzyme glycine-N-methyltransferase (GNMT) catalyzes the synthesis of sarcosine from glycine by adding a methyl group. In turn, sarcosine can be degraded back to glycine by the enzyme sarcosine dehydrogenase (SARDH). Foods rich in glycine can therefore increase the pool of precursors available for sarcosine production. Good dietary sources of glycine include:

Animal Products: Red meat (beef, pork), poultry (chicken, turkey), and fish are excellent sources.
Gelatin and Bone Broth: These products derived from animal collagen are extremely high in glycine.
Plant-Based Sources: Legumes like soybeans and lentils, along with seeds such as pumpkin and sesame, also contain significant amounts of glycine.

The Role of Choline and Betaine

Sarcosine is also formed during the metabolism of choline and betaine. Choline is an essential nutrient found in eggs, meat, and various plant sources. During its breakdown, a series of reactions lead to the formation of sarcosine before it is further metabolized into glycine. Therefore, foods high in choline also contribute to the body's sarcosine pool.

Sarcosine vs. Glycine: A Comparative Overview


Feature	Sarcosine (N-methylglycine)	Glycine
Primary Nature	Endogenous amino acid derivative; metabolic intermediate	Non-essential amino acid; a building block for proteins and other compounds
Formation	Produced from choline, betaine, or methylation of glycine	The body produces it from other amino acids; also obtained from food
Key Dietary Sources	Ubiquitously found in biological materials, including meat, eggs, and legumes	High-protein foods like meat, fish, eggs, gelatin, and legumes
Primary Function	Involved in methyl group metabolism and neurotransmitter modulation	A key component of collagen, aids in detoxification, and acts as an inhibitory neurotransmitter
Dietary Importance	Not an essential nutrient; dietary intake is a supplement to endogenous production	Can be obtained from diet, especially collagen-rich foods, and is often supplemented

The Function of Sarcosine in the Body

Beyond its role as a metabolic intermediate, sarcosine is known for its pharmacological properties, particularly its effects on the central nervous system. Sarcosine acts as a glycine transporter 1 (GlyT-1) inhibitor, which increases the availability of glycine in the synaptic cleft. This action modulates the N-methyl-d-aspartate (NMDA) receptor, a key player in learning, memory, and mood regulation. These properties have led to studies exploring its use in treating certain psychiatric conditions.

Potential Benefits Explored in Research

Neuroprotective Effects: Some research suggests sarcosine may have neuroprotective properties by influencing neurotransmitter activity.
Mental Health Support: Clinical trials have investigated the use of sarcosine as a potential adjunct therapy for conditions like schizophrenia, depression, and obsessive-compulsive disorder (OCD).
Athletic Performance: Given its connection to the creatine pathway, sarcosine has been explored in sports nutrition, though its direct impact is less prominent than creatine itself.

Conclusion: Sarcosine in the Diet

In conclusion, sarcosine is not a vitamin or mineral to be sought in specific high-dose foods, but rather a naturally occurring amino acid derivative involved in the body's essential metabolic processes. It can be found in a variety of common protein-rich foods, especially meat, eggs, and legumes. However, the most significant source for the body is its own metabolic production from precursors like glycine and choline. A balanced diet rich in protein ensures the body has the building blocks it needs to produce sarcosine endogenously. For more detailed metabolic information, you can consult the Human Metabolome Database entry.

For those interested in the potential therapeutic effects of sarcosine, it is important to consult a healthcare professional before considering supplementation. The presence of sarcosine in everyday foods is part of a healthy, balanced diet, and its levels are regulated by the body's natural processes, making special dietary focus unnecessary for most people.

Where to find a comprehensive list of foods containing sarcosine and its precursors?

For comprehensive information on metabolism and precursors, authoritative databases like the Human Metabolome Database are the best resource.

Why is sarcosine in toothpaste?

Sarcosine and its derivatives, such as sodium lauroyl sarcosinate, are used in toothpaste not for nutritional value but as a cleaning agent or surfactant.

Is it possible to have a sarcosine deficiency?

True sarcosine deficiency is not known to occur, as the body can produce it endogenously. A condition called sarcosinemia is an inherited disorder of sarcosine metabolism, but it is not caused by dietary deficiency.

Frequently Asked Questions

No, sarcosine is a non-essential amino acid derivative. The body can produce it naturally from other amino acids like glycine and from nutrients like choline, so supplementation is not necessary for general nutrition.

The body synthesizes sarcosine by adding a methyl group to glycine via the enzyme glycine-N-methyltransferase. Sarcosine can also be converted back to glycine by the enzyme sarcosine dehydrogenase.

Yes, sarcosine is found in various plant-based foods, including legumes and vegetables. Vegans can also get sarcosine precursors like glycine from legumes (soybeans, lentils) and nuts.

As a stable amino acid, sarcosine is not significantly altered by typical cooking methods. However, given its status as a metabolic byproduct, the overall nutritional profile of cooked food is more important than specific sarcosine levels.

Yes, sarcosine is involved in the metabolic pathway that leads to the synthesis of creatine. It is an intermediate in this process, which is essential for providing energy to muscles.

High sarcosine levels can be associated with conditions like sarcosinemia, an inherited disorder of metabolism. However, in most cases, the body's natural enzymes efficiently regulate sarcosine levels.

Sarcosine is a glycine transporter inhibitor that can affect the N-methyl-d-aspartate (NMDA) receptor, which plays a role in brain function. Researchers are investigating this mechanism for potential benefits in conditions like schizophrenia and depression.