What is Glycine?

Glycine is a non-essential amino acid, meaning that the body can produce it on its own. It plays a crucial role in several biological processes, including protein synthesis, neurotransmission, and cellular metabolism. Due to its calming effects on the central nervous system, glycine is commonly used as a supplement to improve sleep quality and reduce anxiety.

Where does Glycine come from?

Glycine can be naturally found in various food sources, including meat, fish, dairy products, and legumes. Additionally, the human body can synthesize glycine from other amino acids like serine and threonine. Glycine is also available in supplement form, either in capsules or as a powder.

What are the effects of Glycine?


  • Improves sleep quality by promoting relaxation and reducing the time it takes to fall asleep
  • Reduces symptoms of anxiety and stress by modulating neurotransmitters in the brain
  • Enhances memory and cognitive function


  • Supports collagen production, promoting healthy skin, joints, and connective tissues
  • Assists in the production of creatine, which provides energy to muscles
  • Contributes to a healthy metabolism by aiding in the breakdown of fats and carbohydrates

How to use Glycine?

Glycine can be consumed through food or as a dietary supplement. For sleep improvement and anxiety reduction, it is often recommended to take glycine in supplement form about 30 minutes to 1 hour before bedtime. Glycine supplements are available in capsules or powder form, which can be mixed with water or other beverages.

How much Glycine to use?

When trying out new supplements it is wise to start with a lower dose and–depending on the experienced effects–increase or decrease the dosage accordingly

The appropriate dosage of glycine may vary depending on individual factors such as age, weight, and health conditions. However, general guidelines suggest the following dosages:

  • Mild effect: 1g
  • Medium effect: 2g
  • Strong effect: 4g

It's important to consult a healthcare professional before starting any new supplement regimen.

What are the side effects of Glycine?

Glycine is generally considered safe when taken in appropriate dosages. However, some individuals may experience side effects such as gastrointestinal issues, drowsiness, or allergic reactions. If you experience any adverse effects, discontinue use and consult a healthcare professional.

Interactions of Glycine

Most nootropics are relatively safe to use on their own. Combining them with other substances may cause them to suddenly become dangerous or life-threatening.

Glycine may interact with certain medications, such as antipsychotic drugs, and may enhance the effects of sedative medications. It's essential to consult a healthcare professional before using glycine if you are taking any prescription medications or have pre-existing health conditions.

Other namesAminoacetic acid
EffectsSleep, Anxiety Reducing