When to take
Glycine

What is glycine good for?

Glycine is an important amino acid that benefits your body in a number of ways, not only in terms of physical health but also mental health.

Role in mental health

For example, glycine is known to help regulate nerve impulses in the central nervous system and the brain, and it has also been demonstrated to stimulate the production of serotonin, the "feel-good" hormone that helps elevate our mood, enhance our sleep quality, and improve our overall cognitive abilities.

Role in collagen production

On the physical side of things, glycine is a key component of collagen, a vital protein that provides the framework for our bones, skin, muscles, ligaments and other connective tissues. In fact, glycine makes up around 33% of the total collagen in our bodies, so you can get an idea of just how important it is.

Role in creatine production

Glycine is also one of three amino acids that is used by your body to form creatine, a compound that helps to provide your muscles with the quick bursts of energy required for rapid, intense movements, as well as promoting overall muscle function, muscle repair and muscle growth.

Role in glutathione production

It is also a component of glutathione, one of the most important antioxidants in the human body, and found in every cell, protecting them from oxidative stress.

Benefits for cardiovascular health

Glycine also has anti-inflammatory and antioxidant properties itself, and some researchers have studied the link between glycine and heart disease.

For example, in 2015 a study in the Journal of the American Heart Association revealed that higher glycine plasma levels were associated with a lower risk of heart attack, as well as an overall more favorable heart disease profile.

Importance of keeping glycine replenished

Given that collagen, creatine and glutathione levels all decline naturally as we age, it is important to ensure that we get enough glycine as we get older to counter this by keeping their levels replenished.

When should I take glycine?

Research has shown that oral supplementation of glycine works wonders for people who have trouble sleeping.

Specifically, taking glycine just before going to sleep has been demonstrated to elevate serotonin levels, reduce insomnia, and improve overall sleep quality. It also appears to help lower your core body temperature, which is also conductive to improved sleep quality. This in turn results in reduced sleepiness during the day, and overall improvement in cognition.

It can be taken on an empty stomach to maximize absorption, so taking it just before bed is the perfect moment.

What does glycine combine well with?

Glycine with taurine, for cellular health

It has been found that taurine and glycine can offer synergistic benefits in a variety of ways when taken together.

Both are amino acids that protect cellular health by promoting antioxidant behaviour and reducing oxidative stress. They also both have important roles in how the nervous system transmits impulses, and complement each other when it comes to mental health, cardiovascular health and metabolic health.

Glycine with with NAC, for reducing inflammation

NAC has also been found to complement glycine, especially in older adults, specifically by improving glutathione levels, reducing inflammation and oxidative stress, regulating blood pressure and improving mitochondrial function.

What should I avoid taking glycine with?

Avoid with iron supplements

One study showed that iron was absorbed at significantly higher levels when paired with glycine, even more so than when iron is combined with vitamin C.

Because of this, due to excess iron absorption being potentially hazardous, it is recommended to avoid taking iron supplements and glycine supplements at the same time.

What are natural sources of glycine?

If you are interested in achieving your daily glycine intake through your diet, rich sources of glycine include:

• Chicken
• Turkey
• Pork
• Beef
• Seeds
• Nuts
• Cheese
• Eggs
• Bread
• Pasta

Glycine data sources & further reading

• https://www.healthline.com/nutrition/glycine
• https://sleepdoctor.com/sleep-aids/glycine-for-sleep
• https://www.verywellhealth.com/glycine-overview-4583816
• https://pubmed.ncbi.nlm.nih.gov/35975308/
• https://pubmed.ncbi.nlm.nih.gov/6491942/
• https://www.casi.org/taurine-and-glycine-benefits-combining-amino-acids