Glycine
Overview
Glycine is the simplest amino acid and a conditionally essential nutrient. It is a major structural component of collagen (~33% by mass) and functions as an inhibitory neurotransmitter and NMDA receptor co-agonist. Research has investigated glycine supplementation for sleep quality, exercise recovery, and creatine synthesis. Safety is excellent with no established upper limit. Typical studied doses are 3–5 g/day.
Dosage
3000 mg · Evening · Can take on empty stomach
Key Interactions
19 verified interactions found
Melatonin prevents glycine-induced reductions in mitochondrial complex IV activity and antioxidant depletion.
Melatonin kann den Stoffwechsel von Glycin in Körperzellen beeinflussen; die klinische Bedeutung beim Menschen ist bislang unklar. Eine gleichzeitige Einnahme ist auf Basis der vorliegenden Daten unbedenklich.
View details →Threonine supplementation increases spinal cord glycine levels, potentially treating muscle spasticity.
Threonin kann Glycin-Spiegel erhöhen; kombinierte Einnahme beeinflusst den Glycin-Stoffwechsel. Kombination in Standarddosen ist unkritisch.
View details →Quercetin, a plant flavonoid, blocks the activity of both glycine and serotonin receptors, which can affect neurotransmission and cellular signaling.
Quercetin kann Glycin-Rezeptorkanäle hemmen, was vorwiegend in Zellmodellen gezeigt wurde. Bei gleichzeitiger Einnahme hoher Dosen ist Vorsicht geboten; die klinische Relevanz beim Menschen ist nicht abschließend geklärt.
View details →Glycine blocks proline uptake, preventing embryonic stem cell differentiation in response to growth signals.
Glycin kann die zelluläre Prolin-Aufnahme hemmen. Bei gleichzeitiger Supplementierung beider Aminosäuren zeitversetzt einnehmen (mindestens 2h Abstand).
View details →Arginine and glycine together increase creatine production inside cells for muscle and brain energy.
Glycin ist ein direktes Substrat für die Kreatin-Biosynthese; kombinierte Einnahme kann die körpereigene Kreatin-Produktion unterstützen. Kombination in Standarddosen ist unkritisch.
View details →What Experts Say
“I will take two grams of glycine and a hundred milligrams of GABA in addition to the standard sleep stack... which I find greatly enhances my ability to get into sleep”
Huberman takes 2 g glycine (with GABA) on nights when he needs extra sleep onset support, stacking it on top of his core sleep stack. He reports it greatly enhances his ability to fall asleep and reserves it for specific nights rather than daily use.
Scientific Sources
- Intracerebral Glycine Administration Impairs Energy and Redox Homeostasis and In (2015)
- Glycine Provokes Lipid Oxidative Damage and Reduces the Antioxidant Defenses in (2008)
- Melatonin modulates glycine currents of retinal ganglion cells in rat (2007)
- L‐Threonine in the Treatment of Spasticity (1991)
- Effect of Increasing Dietary Threonine Intakes on Amino Acid Metabolism of the C (1998)
- Threonine dehydrogenase is a minor degradative pathway of threonine catabolism i (2000)
- [Serum levels of various free amino acids in patients with collagen pneumoconios (1990)
- Supplemental glycine and threonine effects on performance, intestinal mucosa dev (2013)
- Differential regulations of quercetin and its glycosides on ligand-gated ion cha (2008)
- Quercetin subunit specifically reduces GlyR-mediated current in rat hippocampal (2007)
- Inhibition of lactate transport and glycolysis in Ehrlich ascites tumor cells by (1979)
- Quercetin Inhibits α3β4 Nicotinic Acetylcholine Receptor-Mediated Ion Currents E (2011)
- L-Proline induces differentiation of ES cells: a novel role for an amino acid in (2010)
- Placental transport of leucine, phenylalanine, glycine, and proline in intrauter (2001)
- Development of novel CXC chemokine receptor 7 (CXCR7) ligands: selectivity switc (2015)
- Hyperconjugation Contributes to the Bimodal Distribution of Glycine Conformation (2011)
- [Synthesis of N-alpha-(arylsulfonyl-L-prolyl)- and N alpha-(benzyloxycarbonyl-L- (1986)
- Arginine and glycine stimulate creatine synthesis in creatine transporter 1-defi (2008)
- Creatine: endogenous metabolite, dietary, and therapeutic supplement. (2007)
- Glycine Intracerebroventricular Administration Disrupts Mitochondrial Energy Hom (2013)
- NIH Dietary Supplement Label Database (DSLD)
- PubChem Compound 750
Frequently Asked Questions
What is Glycine used for?
Glycine is the simplest amino acid and a conditionally essential nutrient.
What is the recommended dosage for Glycine?
3000 mg. Evening. Can take on empty stomach.
Does Glycine interact with other supplements?
Glycine has 19 verified interactions. Top: Melatonin, Threonine.
When is the best time to take Glycine?
Evening. Can take on empty stomach.
Is Glycine safe to combine with other supplements?
Always check interactions before combining supplements. Use VitalStack to verify your full stack for free.
Check how Glycine fits your full stack
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Check Your Stack →Not medical advice. VitalStack is not a medical device. For personalized health recommendations, consult a healthcare provider.