Also known as: Aminoacetic Acid, Gly
Glycine is the simplest amino acid and serves as a key building block for collagen, glutathione, and creatine. It plays an important role in sleep quality, neuroprotection, and connective tissue health.
Glycine is a conditionally essential, non-polar amino acid that participates in a remarkably wide range of physiological functions. It constitutes roughly one-third of the amino acid residues in collagen, making it vital for skin, joint, and connective tissue integrity. In the central nervous system, glycine acts as an inhibitory neurotransmitter and a co-agonist at NMDA receptors, contributing to both calming effects and synaptic plasticity. Research shows that 3 g of glycine taken before bed can lower core body temperature and improve subjective sleep quality without next-day drowsiness. Additionally, glycine is a precursor to glutathione, the body's master antioxidant, and participates in one-carbon metabolism and bile acid conjugation.
Glycine supplementation before bedtime lowers core body temperature via peripheral vasodilation and modulates NMDA receptors in the suprachiasmatic nucleus, leading to faster sleep onset and enhanced subjective sleep quality.
As the most abundant amino acid in collagen, glycine is essential for the synthesis and repair of connective tissue, cartilage, and skin.
Glycine is one of three amino acids required for glutathione production. Supplementation with glycine and NAC (GlyNAC) has been shown to restore glutathione levels in older adults.
30–60 minutes before bedtime
Most studies used 3 g as a single pre-sleep dose dissolved in water.
Divided into 1–2 doses with or without food
Higher doses are generally well tolerated due to glycine's sweet taste and good solubility.
Flexible dosing and easy mixing into liquids
Convenience and precise dosing
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