GLYCINE
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What Is GLYCINE?
Glycine is a non-essential amino acid that serves as a key neurotransmitter and a precursor to glutathione and collagen. It acts as an inhibitory neurotransmitter in the brain and a co-agonist for NMDA receptors, primarily used to enhance sleep quality, metabolic health, and physical recovery.
GLYCINE Research & Studies
01 Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes ▸
Study finding that taking 3g of glycine before bed improves sleep quality and reduces daytime sleepiness by stabilizing sleep architecture.
View Study (PubMed)02 The Sleep-Promoting and Hypothermic Effects of Glycine are Mediated by NMDA Receptors in the Suprachiasmatic Nucleus ▸
Research demonstrating that glycine promotes sleep by lowering core body temperature through increased peripheral blood flow via NMDA receptor activation.
View Study (PubMed)03 An Update of the Promise of Glycine Supplementation for Enhancing Physical Performance and Recovery ▸
A review of how glycine aids in collagen synthesis and antioxidant protection, supporting muscle recovery and joint health in athletes.
View Study (PubMed)GLYCINE User Reviews & Experiences
*Based on large scale analysis of publicly available user experiences
Users overwhelmingly report improved sleep quality and a sense of calm, with many noting its effectiveness as an affordable and transparent addition to a recovery stack.
GLYCINE Benefits, Dosage & Side Effects
- Thermal Regulation: Lowers core body temperature to facilitate faster sleep onset.
- Inhibitory Neurotransmission: Acts as a calming agent in the central nervous system to reduce evening anxiety.
- Collagen Support: Provides the limiting amino acid needed for joint and connective tissue repair.
- Antioxidant Precursor: Boosts glutathione levels to help mitigate oxidative stress.
- Sleep Quality: Highly effective at reducing 'sleep morning grogginess' and improving perceived restfulness.
- Physical Recovery: Users report reduced joint pain when taken consistently with collagen or protein.
- Onset: Sleep-promoting effects are typically felt within 30-60 minutes of ingestion.
- Standard Sleep Dose: 3 grams taken approximately one hour before bedtime is the most common and research-backed amount.
- General Wellness: 1-2 grams daily for general metabolic support.
- Athletic Recovery: 5-10 grams divided throughout the day frequently used by those with high training volumes.
- Gastrointestinal Upset: High doses on an empty stomach may cause mild nausea or softening of stools.
- Vivid Dreams: Some users report an increase in dream intensity or frequency during the first week of use.
- Daytime Drowsiness: Rarely reported unless the dose is excessively high or taken late in the morning.
- Retail Availability: Widely available as an over-the-counter dietary supplement in powder and capsule form.
- Affordability: One of the most cost-effective supplements, often purchased in bulk powder due to its naturally sweet taste.
Related Compounds
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