Which Form?
Glycine
4.0
Strong
consensus
Available Forms
- 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
Dosage & Timing
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)
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)
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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