Glycine is a non-essential amino acid that plays a crucial role in protein synthesis, neurotransmitter function, and metabolic processes. It is naturally found in high-protein foods like meat, fish, dairy, and legumes, and is commonly used as a dietary supplement to support sleep, cognitive health, and metabolic function [1].

Health Benefits

Improves sleep quality: Glycine supplementation has been shown to enhance subjective sleep satisfaction and reduce daytime sleepiness by promoting faster sleep onset and deeper sleep stages, as demonstrated in a randomized, double-blind study where participants taking 3 grams before bedtime reported better sleep without altering sleep architecture [2].
Supports metabolic health: Glycine aids in regulating blood sugar levels and improving insulin sensitivity, which may benefit individuals with type 2 diabetes; a clinical trial indicated that oral glycine supplementation stimulated insulin secretion and reduced oxidative stress in diabetic patients [3].
Provides neuroprotective effects: As a neurotransmitter, glycine helps protect against neurological conditions like schizophrenia and stroke by modulating NMDA receptors; research from a meta-analysis showed that glycine as an adjunctive treatment significantly reduced negative symptoms in schizophrenia patients [4].

Glycine has high bioavailability when taken orally, with rapid absorption in the gastrointestinal tract, and it may interact with antipsychotic medications, potentially enhancing their effects [1].

Dosage and Safety

Dosage recommendations: Typical doses range from 3 to 5 grams per day, often taken before bedtime for sleep benefits or divided throughout the day for metabolic support; higher doses up to 10 grams may be used under medical supervision for specific conditions like schizophrenia [1][3].
Safety considerations: Glycine is generally recognized as safe with minimal side effects, such as mild gastrointestinal upset like soft stools at high doses; it should be avoided in large amounts by those with kidney or liver issues, and consultation with a healthcare provider is advised for pregnant or breastfeeding individuals [1][5].

Conclusion

In summary, glycine offers promising benefits for sleep improvement, metabolic regulation, and neuroprotection based on clinical evidence, making it a valuable supplement for those seeking natural support in these areas, though personalized dosing and medical advice are recommended to ensure safety and efficacy.

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