Recommended Form
Follow label directions
When to Take
30-60 minutes before bed, or with dinner
Bryan Johnson Uses
Yes
What is Glycine?
Glycine is a simple amino acid that acts as an inhibitory neurotransmitter. It lowers core body temperature, promotes relaxation, and improves sleep quality without morning grogginess.
How Glycine Works for Sleep
Glycine lowers core body temperature by dilating peripheral blood vessels, which is essential for sleep initiation. It also acts on NMDA receptors and increases serotonin levels without affecting dopamine, promoting calm wakefulness before sleep.
Benefits for Sleep
What the Research Says
Japanese research showed research-backed doses of glycine before bed improved subjective sleep quality, reduced fatigue, and enhanced daytime cognitive function. Unlike benzodiazepines, glycine doesn't alter sleep architecture - it improves quality without side effects. Studies show it helps people fall asleep faster and achieve deeper sleep.
Possible Side Effects
- !Very well tolerated at recommended doses
- !Mild GI discomfort possible
- !Sweet taste (some find pleasant in water)
Interactions
- iMay enhance effects of antipsychotic medications
- iGenerally very safe with minimal interactions
- iSafe to combine with magnesium
How to Choose Quality Glycine
- 1Pure glycine powder is cost-effective
- 2Slight sweet taste - mixes well in water
- 3Pharmaceutical grade ensures purity
- 4Can combine with magnesium glycinate for dual benefit
- 5Start low and follow label directions