Dosage Lookup
Glycine
Strong
consensus
1-3g before bed for sleep support (Huberman, Attia, Hyman). Johnson includes glycine as part of his daily Blueprint longevity mix at clinically relevant doses. Higher amounts (up to 5g) can be obtained through collagen peptide supplementation for connective tissue support (Patrick, Attia).
Consensus Protocol
Dosage
- 1-3g before bed for sleep support (Huberman, Attia, Hyman)
- Johnson includes glycine as part of his daily Blueprint longevity mix at clinically relevant doses
- Higher amounts (up to 5g) can be obtained through collagen peptide supplementation for connective tissue support (Patrick, Attia)
Form
- Glycine powder is the most common and cost-effective form — it dissolves easily in water and has a mildly sweet taste
- Collagen peptides (hydrolyzed collagen) are an alternative delivery method that provide glycine alongside proline and hydroxyproline for connective tissue benefits (Patrick, Attia)
- Capsules are available but powder is preferred for flexible dosing
Timing
- Before bed for sleep benefits — glycine helps lower core body temperature to facilitate sleep onset (Attia, Huberman, Hyman)
- Johnson takes glycine in the morning as part of his longevity supplement drink
- For collagen synthesis benefits, timing is flexible but some evidence suggests taking with vitamin C may enhance absorption (Patrick)
Notes
- Glycine is generally very well tolerated with no significant side effects at typical supplemental doses
- It has a naturally sweet taste and can be mixed into water or tea
- For glutathione support, glycine works synergistically with NAC (N-acetyl cysteine), which provides the cysteine precursor
- Collagen peptides provide approximately 20-25% glycine by weight and offer additional amino acids beneficial for connective tissue
Expert Positions
What Each Expert Says
Huberman discusses glycine in his Sleep Toolkit episode as an optional sleep supplement that can assist with falling back asleep after middle-of-night awakenings. He places glycine alongside GABA and myo-inositol as secondary additions to his foundational sleep stack of magnesium threonate (145mg), apigenin (50mg), and theanine (100-400mg). While he does not dedicate extensive coverage to glycine specifically, his inclusion of it in his most comprehensive sleep protocol episode signals recognition of its value for sleep quality.
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More on Glycine
Common Questions
How much Glycine should you take?
1-3g before bed for sleep support (Huberman, Attia, Hyman). Johnson includes glycine as part of his daily Blueprint longevity mix at clinically relevant doses. Higher amounts (up to 5g) can be obtained through collagen peptide supplementation for connective tissue support (Patrick, Attia).
What form of Glycine is best?
Glycine powder is the most common and cost-effective form — it dissolves easily in water and has a mildly sweet taste. Collagen peptides (hydrolyzed collagen) are an alternative delivery method that provide glycine alongside proline and hydroxyproline for connective tissue benefits (Patrick, Attia). Capsules are available but powder is preferred for flexible dosing.
When should you take Glycine?
Before bed for sleep benefits — glycine helps lower core body temperature to facilitate sleep onset (Attia, Huberman, Hyman). Johnson takes glycine in the morning as part of his longevity supplement drink. For collagen synthesis benefits, timing is flexible but some evidence suggests taking with vitamin C may enhance absorption (Patrick).