About Glycine
Glycine is a non-essential amino acid. Supplemental glycine (often ~3 g taken before bed) has been studied for sleep quality and next-day fatigue in small trials. Generally well tolerated; higher intakes may cause GI upset in some people. No established RDA/UL.
What Glycine supports
- May support sleep quality when taken before bed
- Amino acid involved in creatine and protein metabolism
- Building block for collagen (connective tissue support)
How much Glycine to take
Clinical studies typically use 3–5 g of Glycine. Common supplemental range; 3 g before bedtime has been used in small human sleep studies.
- Effective range
- 3–5 g
Clinical evidence
Moderate clinical evidence. A few small trials on sleep quality at 3g before bed; well-tolerated but limited study sizes
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