Consensus Report
Glycine
Strong Consensus
out of 5
Based on 19 videos (28 hours analyzed) across the experts · Updated 2026-03-23
Expert Positions
The Verdict
All 5 experts recognize glycine's value, though with varying emphasis. Attia personally supplements with glycine nightly for sleep. Johnson includes glycine in his Blueprint longevity stack as a daily staple. Huberman lists glycine as an optional sleep supplement alongside GABA and myo-inositol. Patrick highlights glycine through collagen peptides for connective tissue repair and wound healing. Hyman recommends glycine for sleep quality and nervous system relaxation.
Where They Disagree
Attia and Johnson actively supplement with glycine as a standalone ingredient, while Huberman considers it optional and secondary to his core sleep stack of magnesium threonate, apigenin, and theanine.
Patrick discusses glycine primarily through the lens of collagen peptides and connective tissue rather than as a standalone sleep supplement, while Attia and Hyman emphasize its direct sleep benefits.
+ 2 more disagreements in the full report
About This Analysis
This consensus report on Glycine is based on 19 videos (28 hours analyzed) from five longevity experts: Andrew Huberman, Peter Attia, Rhonda Patrick, Bryan Johnson, and Mark Hyman. Each expert's position was independently analyzed from their published video content, including lectures, podcast episodes, and Q&A sessions with 1,000+ guest scientists.
The full report includes 7 key findings, dosage and protocol details, expert deep dives with direct video citations and timestamps, risk considerations, and related supplement synergies.
Frequently Asked Questions
How much glycine should I take?
Most experts point to 1-3g of glycine before bed for sleep support (Huberman, Attia, Hyman). Start with 1-2g and increase gradually. Higher amounts, up to 5g, can be obtained through collagen peptides for connective tissue support (Patrick, Attia). Johnson includes glycine daily in his Blueprint longevity mix at clinically relevant doses.
When is the best time to take glycine?
Take glycine before bed for sleep benefits — it helps lower core body temperature to facilitate sleep onset (Attia, Huberman, Hyman). Bryan Johnson, however, takes glycine in the morning as part of his Blueprint longevity drink. For collagen synthesis, timing is flexible, though some evidence suggests taking it with vitamin C may enhance absorption (Patrick).
Can I take glycine with magnesium?
Yes — glycine and magnesium are one of the most commonly recommended sleep stacks across the experts. They work through complementary mechanisms: glycine lowers core body temperature while magnesium activates the parasympathetic nervous system. Attia takes both nightly (glycine plus magnesium L-threonate), and Hyman recommends them together for sleep optimization.
What does glycine do in the body?
Glycine is a conditionally essential amino acid with several roles. It lowers core body temperature to improve sleep (Attia, Huberman, Hyman), serves as one of three precursors to glutathione, the body's master antioxidant (Hyman), and is roughly one-third of collagen by weight, providing building blocks for connective tissue repair in skin, tendons, cartilage, and bone (Patrick, Attia).
Does glycine have side effects?
Glycine is generally very well tolerated with a strong safety profile, and side effects are rare at typical doses of 1-5g. Very high doses above 10g may cause mild GI discomfort, nausea, or soft stools — start with 1-2g and increase gradually. Glycine may also lower blood pressure, so those on blood pressure medication should monitor accordingly.
Common Questions
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