Are you searching for a supplement that could give your body an extra edge in more ways than one? Once overlooked, glycine is now getting serious attention from the scientific community—and for good reason. Studies have begun to reveal some truly intriguing benefits of this humble amino acid that you don’t want to miss. (Based on the insights of Dr. Brad Stanfield)
Key Takeaways
- Glycine may play a role in supporting longer life, though human data is still emerging.
- It shows measurable benefits for sleep and metabolic health, backed by clinical studies.
- Glycine is found in many foods, but supplementation may help some people reach beneficial levels.
- Most research on glycine shows a strong safety profile when used at recommended doses.
1. Glycine and Lifespan: The Longevity Connection
Research in rodents has shown that diets low in the amino acid methionine can extend lifespan. Methionine, found in many protein-rich foods, can break down into homocysteine—a compound linked to higher risks of heart disease when levels get too high. Glycine seems to help buffer the effects of too much methionine. Scientists found that supplementing rodents with glycine led to a small but statistically significant increase in average lifespan—about 4 to 6%.
This raises the million-dollar question: can glycine help us humans live longer? The data isn’t in yet, but the early results are certainly promising and have captured scientists’ attention.
2. Supporting Healthy Sleep Patterns
If you struggle with falling asleep or waking up refreshed, glycine might be worth a look. Clinical studies have shown that people who took glycine before bed felt more alert, rested, and clear-headed the next day compared to those taking a placebo. Objective measurements backed up these self-reports—subjects fell asleep faster, reached deep sleep more quickly, and did better on memory tests the following day.
Importantly, unlike some sleep medications, glycine doesn’t disrupt normal sleep architecture, meaning you get the benefits of deeper sleep without feeling groggy or “hungover” the next morning.
3. Boosting Metabolic Health and Fighting Inflammation
Metabolic health refers to your body’s efficiency in processing energy from food, managing blood sugar, and combating unwanted inflammation. Glycine appears to help in all these areas.
Research in people at increased risk for diabetes found that glycine supplementation led to more insulin being produced after a meal, which means your body can process sugar effectively. Other studies have shown that glycine helps lower markers of oxidative stress and inflammation, especially in people with obesity or metabolic syndrome. Since glycine is a key part of glutathione—a powerful antioxidant—this makes perfect sense.
4. Blood Pressure and Heart Health
A healthy heart is central to a long, active life. One analysis examined over 4,000 patients and found that those with lower glycine levels in their blood were more likely to experience heart attacks. Genetic studies even suggest that people genetically wired to have higher glycine levels tended to have better heart health outcomes.
Glycine’s positive effect on blood pressure was also observed in men taking supplements during clinical studies—an encouraging finding for anyone aiming to support cardiovascular health.
5. The Brain-Boosting Side of Glycine
Beyond physical health, glycine may also benefit your brain. It serves as a sort of “key” that opens receptors (called NMDA receptors) involved in learning, memory, and mood. People with conditions like schizophrenia and major depression often have lower glycine levels. In small clinical studies, supplementing with high-dose glycine along with standard treatments notably improved certain symptoms of schizophrenia.
Though we need more research before drawing sweeping conclusions, it’s clear that glycine could play a valuable role in healthy brain function.
6. Where to Get Glycine – Food and Supplements
Our bodies naturally produce glycine, but evidence suggests we often don’t make enough to meet our needs, especially when looking for health-boosting effects.
You’ll find glycine in foods rich in collagen (like skin, cartilage, and connective animal tissues), as well as in fish, beans, legumes, nuts, and seeds. If your diet is light on these foods, a supplement may help you meet beneficial intake levels—typically 1.5 to 3 grams per day, as recommended by research. Many studies use doses around 3 grams daily for noticeable benefits.
7. Is It Safe? Potential Risks and Side Effects
When considering any supplement, safety is always a top concern. The good news? Glycine has an excellent safety profile. The FDA has labeled it “generally recognized as safe,” and clinical trials using standard doses show little to no adverse effects. Since it’s a natural part of both your body and a varied diet, glycine is a low-risk option for most healthy adults when taken within recommended doses.
Conclusion: Should You Try Glycine?
Glycine isn’t a miracle cure, but the accumulating evidence suggests this simple amino acid holds remarkable potential—especially for sleep, metabolic health, and perhaps even longevity. Always weigh the benefits versus risks and talk to your healthcare provider before adding any new supplement to your routine. As research continues, glycine may just become one of the key ingredients for a healthier, more vibrant you.
Source: Dr. Brad Stanfield