Introduction

Glycine is a non-essential amino acid that plays a fundamental role in protein synthesis, collagen production, detoxification, and nervous system regulation. It is also known for its calming effects on the brain and its ability to improve sleep quality.

What Is Glycine?

Glycine is the simplest amino acid and is involved in numerous metabolic and structural functions.

• Type: Non-essential amino acid
• Main role: Collagen formation and neurotransmission
• Storage: Widely distributed in tissues

How Glycine Works in the Body

Glycine functions as both a building block for proteins and an inhibitory neurotransmitter in the brain.

• Major component of collagen, gelatin, and connective tissue
• Acts as an inhibitory neurotransmitter, promoting relaxation
• Supports detoxification via glutathione production
• Helps regulate blood sugar and metabolic processes

Sources of Glycine

• Bone broth
• Gelatin
• Meat and poultry (especially skin and connective tissue)
• Fish
• Legumes
• Seeds

Glycine Deficiency

True glycine deficiency is rare, but low intake may affect collagen synthesis and sleep quality.

Possible deficiency-related effects include:

• Poor sleep quality
• Joint or skin issues
• Fatigue
• Impaired detoxification

Dosage & How to Take Glycine

• General support: 1–3 g/day
• Sleep support: 3–5 g before bedtime
• Metabolic support: 3–5 g/day

Glycine is often taken in the evening due to its calming effects.

Forms of Glycine

• Free-form Glycine powder
• Capsules or tablets
• Collagen or gelatin supplements

Benefits & Uses

• Improves sleep quality
• Supports collagen and skin health
• Promotes calmness and relaxation
• Supports detoxification pathways
• Helps regulate blood sugar

Safety, Side Effects & Precautions

• Generally safe and well tolerated
• High doses may cause mild digestive upset
• May cause drowsiness if taken during the day
• Consult a doctor if pregnant or breastfeeding

Special Populations

• People with sleep issues: Supports deep sleep
• Athletes: Supports recovery and connective tissue health
• Elderly: Supports joint, skin, and sleep health
• People under stress: Supports nervous system balance

Frequently Asked Questions

What does glycine do in the body?

Glycine supports collagen formation, sleep regulation, detoxification, and nervous system function.

Is glycine good for sleep?

Yes. Glycine helps improve sleep quality and promotes relaxation.

Can glycine be taken daily?

Yes. Daily supplementation is safe for healthy individuals.

Is glycine good for skin and joints?

Yes. It is a key component of collagen and connective tissue.

Best time to take glycine?

In the evening or before bedtime for sleep support.