Glycine
Type
amino-acid
Dosage Summary
There is no official recommended daily allowance (RDA) for glycine. For sleep improvement, 3-5 grams before bedtime is commonly used. For general health support, 1-3 grams daily is typical. Effects are usually noticed within 30-60 minutes when taken for sleep.
Innate Stores
Forms
capsule, tablet, powder
Glycine is a non-essential amino acid that serves as a building block for proteins and plays a crucial role in various bodily functions. It's the simplest amino acid structurally and functions as an inhibitory neurotransmitter in the central nervous system.
Beyond its role in protein synthesis, glycine is involved in the production of important molecules like creatine, glutathione, heme, and bile salts. It also supports healthy sleep, cognitive function, and may have anti-inflammatory properties.
Key Benefits
- Supports quality sleep and improves sleep efficiency
- May help reduce inflammation
- Supports cognitive function
- Contributes to collagen formation
- Aids in detoxification processes
- May support muscle recovery
There is no official recommended daily allowance (RDA) for glycine as the body can produce it naturally. However, research suggests that supplemental glycine may provide benefits beyond what the body produces on its own.
Suggested Dosage Ideas
- For sleep improvement: 3-5 grams before bedtime
- For general health support: 1-3 grams daily
- For cognitive benefits: 1-3 grams daily
- For muscle recovery: 2-5 grams post-exercise
These dosage suggestions are general guidelines only. Always consult a healthcare professional to determine the most appropriate dosage for your individual circumstances.
Note: Optimal dosage may vary based on individual factors like age, weight, health conditions, and goals. It's always best to start with a lower dose and gradually increase as needed.