Glycine

Tier 2 — promising · Sleep · Collagen synthesis · Metabolic

A non-essential amino acid with two distinct evidence-based applications. For sleep, 3 g taken before bedtime improves both subjective and objective sleep quality: Yamadera et al. (2007, Sleep Biol Rhythms) showed reduced sleep latency and improved slow-wave sleep in subjects with poor sleep; Bannai et al. (2012, PMID 22529837) confirmed 3 g glycine before bed in sleep-restricted volunteers significantly reduced daytime fatigue and sleepiness and improved psychomotor vigilance. The mechanism involves peripheral thermoregulation (core body temperature drop) and modulation of suprachiasmatic…

Dose: Sleep: 3 g dissolved in warm water 30-60 min before bedtime. Collagen/glutathione support: 10-15 g/day in divided doses, ideally paired with vitamin C (50 mg) for collagen synthesis.