Verdict
Not enough evidence
1 to 3 g of glycine before bed improves sleep.
1 source: 1 partly
By Arun AgrahriLast reviewed 1 timecoded source
Short answer
Yes, with good if not drug-level evidence. 1-3g before bed is the usual dose, and it works by lowering core body temperature. Glycine turns up in nighttime routines alongside magnesium and ashwagandha, and as an occasional add-on to a sleep stack.
Glycine is worth taking.
The verdict on Glycine overall. 6 sources: 3 positive, 3 partly
positive partly neutral negative Each researcher and each study counts once per claim, however often they come up.
1 to 3 g of glycine before bed improves sleep.
1 source: 1 partly. Fewer than 3 sources so far.
Researchers say
1 partly
Andrew Huberman, on Huberman Lab, at 1:18:07
Partly Video · Opinion
Open the tape at 1:18:07 →“So I'm taking mag threonate, apigenin, and theanine, and then I will also take two grams of glycine and GABA, which I find greatly enhances my ability to get into sleep.”
Studies show
No study counted yet.
Andrew Huberman, on Huberman Lab, at 1:18:07 Video · partly · Opinion
“So I'm taking mag threonate, apigenin, and theanine, and then I will also take two grams of glycine and GABA, which I find greatly enhances my ability to get into sleep.”
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1 to 3 g of glycine before bed improves sleep. Matthew Walker, a sleep scientist and guest on Andrew Huberman's show, says glycine at doses in that range has a quite reliable, robust literature behind it. He adds a limit: these are supplements, so there are no randomized trials at the level a drug gets.
Huberman, on his own show, adds two grams of glycine and GABA to his sleep stack every third or fourth night and says it greatly helps him fall asleep. Peter Attia takes it nightly alongside ashwagandha and magnesium threonate. It also appears in a morning longevity mix and in advice on sleep quality.
Glycine lowers core body temperature, and that drop is what starts sleep. It complements magnesium's calming GABA activity. The dose is 1-3g before bed. Glycine tastes naturally sweet and dissolves easily in water.
Glycine also helps the body make glutathione (alongside NAC's cysteine) and is a main amino acid in collagen, so it has roles beyond sleep.
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