78
SCORE
Glycine
Sleep · Collagen synthesis · Metabolic
Tier 2 — Promising
What it is
Taking 3 g before bed significantly improves both how well you sleep and measurable sleep quality. Also an essential building block your body needs to make collagen and the antioxidant glutathione. Very safe, inexpensive, and mildly sweet tasting. Excellent long-term safety profile across doses studied, with only occasional mild GI upset at single servings above 15 g.
Efficacy
3/5
Safety
5/5
Research
3/5
Onset
4/5
Cost
5/5
Drug-int.
5/5
Dose
3 g before bed for sleep; 10–15 g/day for collagen synthesis (with vitamin C)
Time of day & tips
For sleep: dissolve in warm water and take 30–60 min before bed. Has a mild sweet taste. Can be added to drinks or food. No known drug or food interactions.
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