Table of ContentsView AllTable of ContentsUsesSide EffectsPrecautionsDosageToxicityStorageSources
Table of ContentsView All
View All
Table of Contents
Uses
Side Effects
Precautions
Dosage
Toxicity
Storage
Sources
Glycineis one of the manyamino acidsthat benefit your body in many ways. It stimulates the production of the “feel-good” hormone serotonin, plays a role in nerve signal transmission, and helps clear toxins from the body. Glycine is also the key component of collagen, which gives structure to bones, skin, muscles, and connective tissues. It may also benefit mood, memory, sleep, stroke recovery, and heart disease.
Unlike some amino acids that must be obtained solely through foods, the body can produce glycine. It is also available in supplement form.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
Verywell / Laura Porter
Glycine Benefits
Supplement FactsActive ingredient(s):GlycineAlternate name(s):Aminoacetic acid, glycolLegal status:Available over the counter (OTC)Suggested dose:2-5 gramsSafety considerations:May interact with some medications; talk to a healthcare provider if you are pregnant or breastfeeding
Supplement Facts
Active ingredient(s):GlycineAlternate name(s):Aminoacetic acid, glycolLegal status:Available over the counter (OTC)Suggested dose:2-5 gramsSafety considerations:May interact with some medications; talk to a healthcare provider if you are pregnant or breastfeeding
The benefits of glycine as a supporter of growth and overall health are numerous. It’s been claimed that glycine supplementation can prevent and treat disease as well as enhance the quality of sleep and neurological symptoms.
Glycine is an amino acid that serves as a building block for specific proteins, includingcollagen, a structural protein found in connective tissues. Collagen is found in:
Glycine makes up around 33% of the collagen in the human body.
Glycine also helps regulate nerve impulses in thecentral nervous system. This system affects the spinal cord and the brain. Glycine also binds to toxins so that the body can clear them.
Improved Mood and Memory
Glycine stimulates the production ofserotonin, the “feel-good” hormone that helps elevate mood, improve sleep, and enhance memory and thinking.
Studies on rodents have demonstrated that glycine supplementation increases serotonin levels.Due to these effects, some people tout glycine supplements as “natural antidepressants.” However, more research is needed to determine how long this impact may last versus an antidepressant medication such as aselective serotonin reuptake inhibitor(SSRI).
It’s important to note that these were animal studies, and therefore the results may not apply in the same way to humans.
Improved Sleep
Some research suggests that glycine supplements may improve sleep in people withinsomnia. For example, a 2015 study from Japan evaluated why sleep improved in rats after glycine supplementation.To assess the effects, researchers implanted a telemetry unit on the animals. This is a tag that records and reports data such as behaviors like vocalizations and breathing and biological information like heart rate and oxygen levels. After recovery, rats were given either glycine or water.
Those that received glycine had significantly decreased wakefulness and increased non-rapid-eye-movement (NREM) sleep during the first 90 minutes compared with the control group. Researchers concluded that glycine promotes sleep because it alters body temperature andcircadian rhythms.Again, scientists did this research on animals, and therefore it is uncertain whether these results would translate to humans. Studies are required to further explain the physiological role of glycine and its therapeutic potential for improving sleep quality.
While there is some evidence that glycine could improve sleep, research has been done on animals or in very small human trials. Thus, the evidence is limited and more research is needed.
Reduced Symptoms of Schizophrenia
Researchers have looked at how glycine might treatschizophrenia, a mental illness that causes delusions, hallucinations, and unusual behavior.
In a 2016 review of studies, researchers found conflicting evidence about glycine’s effect on schizophrenia. For example, while some studies reported that glycine supplements taken with antipsychotics reduced the incidence of cognitive side effects, others showed no difference compared to placebo groups.In addition, researchers observed that people needed a relatively high dose to see any results.
While some research exists on glycine’s effect on schizophrenia, results are conflicting.
Lowered the Risk of Ischemic Stroke
Healthcare providers sometimes prescribe glycine to people who have just had anischemicstroke. Ischemic strokes occur when the arteries to the brain become narrowed or blocked, causing blood flow restriction (ischemia) in the brain. The evidence supporting the use of glycine for this is mixed.
This more recent study contradicts an earlier study, indicating that high amounts of glycine mightprotectthe body and lower the risk of death from stroke, at least in some people.
The evidence for glycine after a stroke is conflicting and inconclusive.
Reduced Risk of Heart Disease
Glycine is anti-inflammatory andantioxidative(meaning it prevents or slows cell damage), which are properties that reduce heart disease risk. Therefore, some researchers have looked at the connection between glycine and heart disease.
In a 2015 study in theJournal of the American Heart Association, researchers looked at the association between glycine plasma levels and acutemyocardial infarction(heart attack).This population study evaluated 4,109 people who had elective coronary angiography to diagnosestableangina(a blockage in the coronary artery).
The study found that those with higher plasma glycine levels had a more favorable heart disease risk profile and a decreased risk of a heart attack.
While the study is promising, research on the topic is limited.
Improved Glutathione Synthesis
The role of supplemental glycine in supporting glutathione synthesis has been studied extensively. Results show it can increase the level of cellular glutathione, especially in those who consume diets relatively low in protein.Additionally, as these levels decline naturally with age, glycine supplementation would have numerous benefits in the elderly population.
Other
In addition to the potential health benefits listed above, some people use glycine to support:
What Are the Side Effects of Glycine?
Your healthcare provider may recommend you take glycine to support your sleep or mood or lower your heart disease or stroke risk. However, consuming a supplement like glycine may have potential side effects.
Common Side Effects
Glycine supplements are generally considered safe if used as directed. However, there has been little research into the long-term safety of glycine supplements.
Most people who take glycine will not experience any side effects, but some may have gastrointestinal symptoms such as:
Nausea Causes and Treatments
Since studies have found that glycine supplements interact with antipsychotic drugs, like Clozaril (clozapine), you should talk to a healthcare provider before taking glycine if you are taking these medications.As a general rule, it’s best to speak to a healthcare provider before trying any new medications or supplements.
It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included. In addition, review this supplement label with your healthcare provider to discuss any potential interactions with foods, other supplements, and medications.
Verywell / Anastasia Tretiak
Dosage: How Much Glycine Should I Take?
Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.
Glycine is available in several different formulations. The most common is oral gel caps, typically available in 500 milligrams (mg) to 1,000 mg doses. There are also powdered formulations that you can add to shakes or smoothies.
There are no guidelines for the appropriate use of glycine in people with schizophrenia. Some research is based on a dosage of up to 30 grams daily when taking an atypical antipsychotic.However, always discuss glycine supplementation and dosage with a healthcare provider first.
What Happens if I Take Too Much Glycine?
Glycine toxicity from supplements is rare. However, it can occur when used with sterile water for bladder irrigation. In this situation, a healthcare provider administers glycine, usually afterprostateorbladder surgery, to prevent or flush out blood clots.
Signs of glycine toxicity include:
Glycine toxicity can be fatal.
How to Store Glycine
Store glycine supplements and powders in a cool, dry place. Never use a supplement that is expired or appears damaged or discolored. Speak with a healthcare provider before using any supplement for medical reasons.
Sources of Glycine and What to Look For
Glycine is readily available in plenty of foods. You can also take it in supplement form.
Food Sources of Glycine
You can find glycine in high-protein foods. Good sources of glycine-rich foods include legumes, fish, dairy, and meat.
Some of the best food sources of glycine include:
Glycine Supplements
Glycine supplements come in capsules or powder formulations. Some people prefer capsules because they are easy to take. Others incorporate powders into shakes or smoothies.
Supplements are typically vegetarian or vegan. However, read the label carefully for allergens like wheat or eggs if you have food allergies.
Summary
To date, the evidence of this is weak. Despite claims to the contrary, there is little evidence that glycine supplements can prevent diabetes, relieve insomnia, heal wounds, treat an enlarged prostate, or reduce the risk of death from stroke. They may reduce the risk of side effects from certain schizophrenia medications, but more research is needed.
Glycine supplements are generally considered safe but may cause diarrhea, nausea, upset stomach, and vomiting. Speak with your doctor before using supplements for any medical reason.
11 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Razak MA, Begum PS, Viswanath B, Rajagopal S.Multifarious beneficial effect of nonessential amino acid, glycine: A review.Oxid Med Cell Longev. 2017;2017:1716701. doi:10.1155/2017/1716701
Imtiaz S, Ikram H, Ayaz M, Qadir MI, Muhammad SA.Effect of glycine: Studying memory and behavioral changes in mice.Pak J Pharm Sci. 2018;31(5):1943-1949.
Beck K, Javitt D, Howes O.Targeting glutamate to treat schizophrenia: lessons from recent clinical studies.Psychopharmacology.2016;233:2425. doi:10.1007/s00213-016-4318-6.
Chen ZJ, Zhao XS, Fan TP, Qi HX, Li D.Glycine Improves Ischemic Stroke Through miR-19a-3p/AMPK/GSK-3β/HO-1 Pathway.Drug Des Devel Ther. 2020;14:2021-2031. doi:10.2147/DDDT.S248104
Nagata C, Wada K, Tamura T, et al.Dietary intakes of glutamic acid and glycine are associated with stroke mortality in Japanese adults.J Nutr.2015 Apr;145(4):720-8. doi:10.3945/jn.114.201293
Ding Y, Svingen GF, Pedersen ER, et al.Plasma glycine and risk of acute myocardial infarction in patients with suspected stable angina pectoris.J Am Heart Assoc. 2015;5(1):e002621. doi:10.1161/JAHA.115.002621
McCarty MF, O’Keefe JH, DiNicolantonio JJ.Dietary Glycine Is Rate-Limiting for Glutathione Synthesis and May Have Broad Potential for Health Protection.Ochsner J. 2018;18(1):81-87.
Pei JC, Luo DZ, Gau SS, Chang CY, Lai WS.Directly and indirectly targeting the glycine modulatory site to modulate nmda receptor function to address unmet medical needs of patients with schizophrenia.Front Psychiatry. 2021;12:742058.doi:10.3389/fpsyt.2021.742058
Hahn RG.Glycine 1.5% for irrigation should be abandoned.Urol Int. 2013;91(3):249-255. doi:10.1159/000354933
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