Glycine is a non-essential amino acid found in many protein-rich foods and made by the body. It also acts as a neurotransmitter and supports multiple cellular processes.

How does glycine help with sleep?

Taken before bedtime, glycine may improve subjective sleep quality and help with sleep onset in some people. It is commonly used to reduce next-day fatigue related to poor sleep.

What is a typical glycine dosage?

A common supplemental range is 3–5 g per day, often taken in the evening for sleep support. Individual needs vary based on goals and tolerance.

Can glycine support blood sugar control?

Glycine may support glucose metabolism and insulin function in some contexts, particularly in people with impaired glucose regulation. It should not replace prescribed diabetes care.

Is glycine safe and are there side effects?

Glycine is generally well tolerated at typical supplemental doses, but some people may experience mild gastrointestinal discomfort. If you are pregnant, breastfeeding, or taking medications, consult a clinician before use.

Bilimsel destekli 313 besin

3251 kaynak incelendi

Kanıta dayalı bilgiler

Hedefe veya kategoriye göre keşfet

Besin bul

Popüler seçimler

Eicosapentaenoic acid (EPA)Vitamin D3 Docosahexaenoic acid (DHA)Zinc (Bisglycinate)

Toplam 313 besin

Vitamin B

Vitamin B1 (Thiamine)

Vitamin B2 (Riboflavin)

Vitamin B3 (Niacin)

Vitamin B5 (Pantothenic Acid)

Vitamin B6 (Pyridoxine)

Vitamin B7 (Biotin)

Vitamin B9 (Folic Acid)

Vitamin B12 (Methylcobalamin)

Vitamin B12 (Cobalamin)

Vitamin A & Carotenoids

Vitamin C

Vitamin D

Vitamin E

Vitamin K

Vitaminoids

Trimethylglycine (Betaine)

NMN (Nicotinamide Mononucleotide)

Pyrroloquinoline Quinone (PQQ)

D-Chiro-Inositol

Coenzym Q10 (Ubiquinone)

Betaine HCL

Nicotinamide Riboside

Vitamin B8 (Myo-Inositol)

Choline

Citicoline (CDP-Choline)

Coenzyme Q10 (Ubiquinol)

Calcium

Calcium Alpha-Ketoglutarate

Magnesium

Magnesium Bisglycinate

Magnesium L-Threonate

Trace Minerals

Copper (Bisglycinate)

Chromium Picolinate

Manganese (Bisglycinate)

Zinc

Pentadecanoic Acid (C15:0)

Phosphatidylserine

R-Alpha Lipoic Acid

Black Cumin Oil

Extra Virgin Olive Oil

Ceratiq wheat oil extract

Phospholipids

Algae Oil

Fish Oil

Conjugated Linoleic Acid

Gamma-Aminobutyric Acid

Alpha-Linolenic Acid

Gamma-Linolenic Acid

Omega-3

Docosapentaenoic acid (DPA)

Eicosapentaenoic acid (EPA)

Docosahexaenoic acid (DHA)

AminoMar

Acetyl-L-Carnitine

PABA (para-aminobenzoic acid)

Essential Amino Acids

Conditionally Essential Amino Acids

L-Theanine

Non-Essential Amino Acids

Beta-Alanine

L-Cysteine Hydrochloride

Amino Acid Derivative

Taurine

Creatine (Hydrochloride)

L-Arginine Alpha-Ketoglutarate

Creatine (Monohydrate)

Akkermansia muciniphila

Lactobacillus Reuteri

Probiotics

Bifidobacterium longum BB536

Prebiotics

Stinging Nettle Extract

Pomegranate Polyphenols

Red Beet Extract

Pine Extract (Pycnogenol)

Oligomeric Proanthocyanidins (OPC)

Ashwagandha Root Extract

Methylsulfonylmethane (MSM)

Citrus Sinensis Extract

Horsetail Stem Extract

Flax Seed Extract

Sulforaphane Glucosinolate

Garlic Extract

Black Pepper

Apricot Kernel Extract

Lovage

Spiny Rest Harrow Root Extract

Juniper Berry Extract

Bearberry Leaf Extract

White Kidney Bean Extract

Lady’s Mantle Extract

Bitter Orange Extract

St. John’s Wort Extract

Japanese Knotweed Extract

Hydroxytyrosol/tyrosol

Olive extract

Sesame seed lignan extract

Broccoli Sprout Extract

Cranberry Extract

Flavon Glycosides

Gentian Root Extract

Griffonia simplicifolia Extract

Ajuga Turkestanica Extract

Amaranthus Leaf Extract

Banaba Extract

Boswellia Extract

Capsaicin

Cayenne Pepper Extract

Celery Extract

Ceylon Cinnamon Extract

Chamomile Extract

Charantin

Chinese Goldthread Root Extract

Citrus Aurantium Extract

Cocoa Extract

Cyanotis Arachnoidea Extract

Fadogia Agrestis Extract

Garcinia Cambogia Extract

Goldenrod Extract

Green Tea Extract

Guarana Extract

Horse Chestnut Extract

Grapefruit Seed Extract

Grape Vine Leaf Extract

Green Tea Polyphenols

Epigallocatechin Gallate (EGCG)

Adaptogens

Cordyceps sinensis extract

Ginsenoside

Lion's Mane (Hericium erinaceus)

Ginseng Extract

Cat's Claw (Uncaria tomentosa)

Arjuna (Terminalia arjuna)

Tribulus Terrestris Extract

Rhodiola rosea

Panax Ginseng Extract

Mushrooms

Reishi Extract

Astragalus Polysaccharides

Hyaluronic Acid

Glucosamine Sulfate

Chondroitin Sulfate

Glucosamine Sulphate 2KCL

Glycine

Orta düzeyde araştırma durumu·7/10

Daha yüksek puan, daha iyi bir çalışma durumuna işaret eder, ancak mutlaka etkinlik anlamına gelmez.

Glycine is a non-essential amino acid supplement commonly used to support sleep, metabolic health, and neurological function.

Sleep Improvement Cognitive Enhancement Glucose Metabolism Neuroprotective

Doz aralığı

3–5 g

Single dose before sleep, or split into smaller doses for other indications.

Gelir

Dissolve in water or take as capsules/tablets, ideally before bedtime for sleep improvement.

Yağda çözünmez.

En iyi zaman

Most evidence supports pre-sleep ingestion for sleep quality; timing for metabolic uses may be flexible or with meals.

Açıklama

Glycine is a naturally occurring amino acid found in protein-rich foods and as a supplement. It serves as a neurotransmitter, aids in cellular processes, and may support sleep, glucose regulation, and cognitive health.

Avantajlar

Kanıt derecesi ile ana etkiler

Moderate

Kanıtla ilgili not

Clinical trials support benefits for sleep quality and metabolic health, with moderate evidence for neuroprotective roles. Glycine is well-studied for safety at typical supplemental doses.

Improves sleep quality and onset

Moderate

Clinical studies show glycine supplementation before bedtime can enhance subjective sleep quality and reduce daytime fatigue without affecting sleep architecture.

Özellikle ilgili olduğu kişiler: Adults with sleep complaints · Shift workers · General adult population

2 · Yamadera, W., et al. (2007) – Glycine ingestion improves subjective sleep quality in human volunteers, a randomized, double-blind, crossover study.6 · Examine.com – Glycine 8 · Cochrane Review – Amino acid interventions for sleep

Supports glucose metabolism and insulin sensitivity

Limited

Supplementing with glycine may improve insulin secretion and reduce oxidative stress, potentially aiding blood sugar control in people with impaired glucose tolerance or type 2 diabetes.

Özellikle ilgili olduğu kişiler: People with metabolic syndrome · Individuals with impaired glucose tolerance

3 · Cruz, B. L. D., et al. (2008) – Oral glycine administration improves insulin response to glucose load in healthy, elderly adults 5 · NIH Office of Dietary Supplements – Glycine

Potential neuroprotective effects in psychiatric and neurological conditions

Limited

As a neurotransmitter, glycine modulates NMDA receptors and adjunct therapy may reduce negative symptoms in schizophrenia, though more research is needed in other neurologic contexts.

Özellikle ilgili olduğu kişiler: People with schizophrenia or other psychiatric disorders

4 · Popova, N. K., et al. (2014) – Glycine encephalopathies and Schizophrenia: from Molecular Biology to Clinical Applications 6 · Examine.com – Glycine

Güvenlik ve Uyarılar

Önemli güvenlik bilgileri ve bilinen riskler

Sadece eğitim amaçlıdır • tıbbi tavsiye değildir

Glycine is generally well tolerated but high doses may cause mild GI upset and should be avoided with kidney or liver problems.

Uyarılar

May cause loose stools or mild GI symptoms at high doses (>10 g/day).
Avoid supplemental glycine in people with significant liver or renal impairment.
Pregnant or breastfeeding women should use only with clinical supervision.
Avoid high doses if you have kidney or liver disease.
Do not use large doses without clinical supervision if pregnant or breastfeeding.
Monitor for drug interactions if taking clozapine or other antipsychotics.

İlaçlarla bilinen etkileşimler