Glycine
Description
Glycine is an amino acid, the smallest and simplest of the 20 amino acids commonly found in proteins. It is considered a conditionally essential amino acid, meaning the body can typically produce it, but supplemental intake may be beneficial under certain conditions, such as stress or illness. It serves as a fundamental building block for proteins and polypeptides throughout the body. Beyond its role in protein structure, glycine is integral to various physiological processes. It is a precursor to several key biomolecules, including creatine, glutathione, porphyrins (components of hemoglobin), and bile salts. Glycine also acts as an inhibitory neurotransmitter in the central nervous system, particularly in the spinal cord and brainstem, contributing to relaxation and sleep regulation. Its diverse functions extend to supporting healthy sleep patterns, promoting collagen synthesis for skin and connective tissue health, and aiding in detoxification pathways. Glycine also plays a part in glucose metabolism and has been investigated for its potential to support gut health and reduce inflammation.
Sources
Meat (beef, pork, poultry)FishDairy products (milk, cheese)Legumes (beans, lentils)SpinachKaleCabbagePumpkinBananasGelatin/Collagen
Cheapest Glycine supplements
Best Glycine Supplements
Value Glycine supplements
Optimal Dosage
Minimum1000 mg
Maximum3000 mg
Safety & Toxicity
Goals
Anti-Aging
Impact
High effect
Typical dose:1000–5000 mg
As a primary building block for collagen, glycine directly supports skin and joint integrity. Its role as a rate-limiting precursor for glutathione synthesis is critical for combating age-related oxidative stress. Furthermore, by acting as an inhibitory neurotransmitter, glycine improves sleep quality, which is essential for cellular repair, hormonal regulation, and cognitive restoration.
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Anti-Inflammatory Support
Impact
High effect
Glycine acts as an immunomodulatory agent, calming immune cells like macrophages and reducing the production of key inflammatory messengers such as TNF-alpha. It is a fundamental component for managing systemic inflammation and supporting tissue repair.
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Bone Health
Impact
High effect
As the primary amino acid in the collagen that forms the bone matrix, Glycine is fundamentally important. A priority of 0 is a significant undervaluation; its priority should be high, just below whole collagen, reflecting its role as a key building block.
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Detoxification
Impact
High effect
Typical dose:1000–3000 mg
The liver uses glycine to conjugate (bind to) and neutralize specific toxins, such as salicylates and benzoate preservatives. It is a key amino acid for ensuring the body can process a wide range of common chemical exposures.
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Digestive Health
Impact
High effect
Glycine is a primary component of collagen and plays a crucial role in synthesizing new connective tissue for gut repair. It also has direct cytoprotective and anti-inflammatory effects within the gastrointestinal tract.
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Interactions
Positive Interactions
Glutathione
Glycine is a key precursor required for the body's synthesis of Glutathione, enhancing its production.
Gluthathione
Glycine is a key precursor required for the body's synthesis of Gluthathione, enhancing its production.
Creatine
Glycine is one of the amino acids that the body uses to synthesize Creatine, supporting its natural production.
Collagen
As a primary amino acid in Collagen, Glycine supports its synthesis and structural integrity.
Vitamin C
Vitamin C is essential for the enzymatic steps in collagen synthesis, complementing Glycine's role as a collagen building block.
Proline
Proline, along with Glycine, is a major amino acid component of collagen, working synergistically for connective tissue health.
Cysteine
Cysteine, alongside Glycine and Glutamic Acid, is a precursor to Glutathione, enhancing its endogenous production.
Glutamic Acid
Glutamic Acid, alongside Glycine and Cysteine, is a precursor to Glutathione, enhancing its endogenous production.
Negative Interactions
Caffeine
Glycine's calming and sleep-promoting effects may counteract the stimulant properties of Caffeine.
Theanine
Both Glycine and Theanine possess calming effects; combining them might enhance drowsiness, particularly at higher doses.
Melatonin
Both Glycine and Melatonin can promote sleep; concurrent use may lead to increased drowsiness or sedation.
Recommended products
Best 
Training Ground PRE Orange Mango
EFX Sports
Glycine: 2000 mg
This pre-workout liquid delivers a strong energy and focus blend with high doses of pump-supporting ingredients, making it suitable for intensive workouts.
Budget 
DGL Deglycyrrhizinated Licorice Root Extract
Swanson Superior Herbs
Glycine: 100 mg
A tablet blending DGL licorice extract for digestive comfort with a supportive touch of glycine.
Value 
Pharmaceutical Grade AjiPure Glycine 500 mg
Swanson Ultra
Glycine: 500 mg
A 500 mg glycine capsule from Swanson Ultra, focusing on purity for general wellness and relaxation at a great price.
Best 
Advanced Magnesium Complex
AOR Advanced Orthomolecular Research Advanced
Glycine: 1440 mg
This complex combines a high dose of multiple well-absorbed magnesium forms with a generous amount of glycine, making it a comprehensive option for various health goals, particularly relaxation and bone support.
Best 
Glycine 1000 mg
Life Extension
Glycine: 1000 mg
A robust 1000 mg glycine capsule for those needing a higher dose to support sleep, detoxification, and overall wellness.
Best 
Glycine Powder
Vital Nutrients
Glycine: 4000 mg
A high-dose glycine powder, offering flexibility for varied dosages to support sleep, relaxation, and overall body function.
Value 
Glycine 500 mg
Country Life
Glycine: 500 mg
A simple yet effective supplement combining glycine for broad body support with Vitamin B6 for enhanced metabolic and neurological functions.
Value 
Glycine 500 mg
Solgar
Glycine: 500 mg
A simple capsule delivering 500 mg of pure glycine, useful for general wellness support including relaxation and digestive health.
Best 
MacroMeal Ultimate Chocolate Protein Powder
MacroLife Naturals
Glycine: 1956 mg
MacroMeal Ultimate Chocolate is a comprehensive protein powder with added greens, fruits, enzymes, and probiotics, aiming for broad nutritional support and muscle upkeep in a chocolate flavor.
Budget 
True Calm
NOW
Glycine: 200 mg
This supplement blends amino acids, B vitamins, and valerian to support a calm mood and relaxation, making it useful for unwinding and general well-being.
Best 
R.E.M. Maintenance
Metabolic Maintenance
Glycine: 3500 mg
R.E.M. Maintenance delivers a powerful blend of glycine, magnesium, 5-HTP, inositol, and melatonin, making it a strong option for promoting relaxation and supporting a healthy sleep cycle.
Best 
Sleep Nighttime Powder
youtheory
Glycine: 3000 mg
This liquid sleep formula provides a strong mix of magnesium, a high dose of glycine, theanine, tryptophan, 5-HTP, and a gentle dose of melatonin, designed to promote relaxation and aid sleep.
Best 
Glycine
Pure Encapsulations
Glycine: 1500 mg
A high-dose glycine capsule (1500mg per serving) for robust support of sleep, detoxification, and connective tissue health.
Best 
Glycine Powder
Metabolic Maintenance
Glycine: 1000 mg
A pure glycine powder providing 1000mg per serving, offering flexible dosing for sleep, relaxation, and overall metabolic support.
Budget 
Liga-Tend
Country Life
Glycine: 100 mg
This product offers a combination of amino acids, minerals, and digestive enzymes designed to support joint health, bone strength, and the integrity of connective tissues.
Best 
NAC + Glycine Powder Natural Peach Ginger Flavor
Pure Encapsulations
Glycine: 1800 mg
A powerful powdered blend of NAC and Glycine in high doses, designed for comprehensive antioxidant support and promotion of glutathione production.
Budget 
Prostabs Plus
Futurebiotics
Glycine: 173 mg
This supplement provides a blend of amino acids, zinc, lycopene, and botanical extracts in a convenient tablet form, intended to offer general men's health support.
Value 
Pediatric Vitamin/Mineral Base Powder
Metabolic Maintenance
Glycine: 610 mg
A comprehensive multivitamin and mineral powder for children, featuring bioavailable nutrient forms and a substantial amount of glycine for broad support.
Budget 
Melatonin 2 mg
Metabolic Maintenance
Glycine: 210 mg
A capsule blending 2 mg melatonin with glycine to provide direct support for sleep and relaxation.
Product stats
Price per product
Average$37.18
Median$34.36
Price per serving
Average$1.32
Median$0.67
Price per 100 mg
Average$0.53
Median$0.23
Price distribution
Price per serving distribution
Price per 100 mg
Reference amount: 100 mg
Forms
Paired ingredients
Ingredient forms
Magnesium Glycinate (1) 92
Magnesium Glycinate is a chelated compound where magnesium is bound to two molecules of the amino acid glycine. This specific chelation enhances magnesium's absorption and bioavailability in the intestine, making it less likely to cause the digestive upset (like diarrhea) often associated with other magnesium forms. The glycine component itself contributes to the supplement's benefits, acting as an inhibitory neurotransmitter that promotes relaxation and improves sleep quality. It is widely recognized for supporting sleep, stress relief, muscle relaxation, bone health, and overall magnesium repletion.
Pros
- High bioavailability and absorption of magnesium.
- Gentle on the stomach with minimal laxative effect.
- Glycine component provides additional calming and sleep-supportive benefits.
- Supports muscle relaxation and nerve function.
- Contributes to bone health and overall well-being.
Cons
- May be more expensive than other less bioavailable forms of magnesium.
- Can cause drowsiness in some individuals, particularly at higher doses.
- Not suitable for those specifically seeking a laxative effect from magnesium.
Per product
Avg$21.96
Med$21.96
Per serving
Avg$0.24
Med$0.24
Per 1000 mg
Avg$0.17
Med$0.17
Price distribution