Glycine: the underrated amino acid for sleep, calm, and repair

When most people think about nutrients for energy, focus, or healing, glycine rarely tops the list. But this small, sweet-tasting amino acid plays a surprisingly powerful role in the body - and it might be exactly what you're missing if you struggle with poor sleep, joint discomfort, stress, or slow recovery.

Let’s dive into the science behind glycine and explore how it supports both your brain and body, naturally.

What is glycine?

Glycine is the simplest amino acid in structure but far from simple in function. It’s
considered a non-essential amino acid, meaning your body can make it on its own, but often not in high enough amounts, especially when you're under stress, healing, or ageing. It serves as a building block of proteins, a neurotransmitter, and a key player in collagen synthesis, detoxification, and nervous system regulation.

Glycine as a neurotransmitter: calm in a capsule

In the brain and spinal cord, glycine acts as an inhibitory neurotransmitter, similar to
gamma-aminobutyric acid (GABA), by calming overactive neurons and supporting relaxation. This makes it incredibly helpful for:

Reducing anxiety and overstimulation
Improving emotional regulation
Supporting focus without causing drowsiness

If you have genetic traits like a slow COMT (Catechol-O-methyltransferase) or MAOA (Monoamine Oxidase A) gene, which slow the breakdown of stimulating neurotransmitters like dopamine and adrenaline, glycine may be especially helpful in balancing your nervous system.

Glycine for sleep: nature’s gentle sedative

Struggling to fall asleep or stay asleep? Glycine might be your new bedtime ritual.

Research shows that glycine can:

Reduce core body temperature, helping the body shift into sleep mode

Improve sleep quality, particularly REM and deep sleep
Help you wake feeling more refreshed

How to take it: 3–5 grams of glycine powder about 30–60 minutes before bed. It tastes mildly sweet and dissolves easily in water or tea.

Glycine for joint, skin, and gut health

Glycine makes up about one-third of collagen, the most abundant protein in your body. That means it’s essential for:

Joint and connective tissue repair
Skin elasticity and wound healing
Gut lining integrity

If you’re supporting tissue recovery, injury healing, or healthy aging, glycine-rich foods (like bone broth or gelatin) or supplements can help you rebuild from the inside out.

Detox and liver function

Your body uses glycine in phase II liver detoxification, where it binds to toxins and helps eliminate them. It also contributes to the production of glutathione, your body’s master antioxidant.

This makes glycine a gentle but effective detox and inflammation support nutrient—
especially helpful for people dealing with chronic stress, fatigue, or chemical sensitivity.

Where to find glycine

Best Food Sources:

Bone broth
Gelatin (e.g. slow-cooked meats, pork rinds)
Chicken skin, fish skin
Organ meats
Collagen powder (rich in glycine and proline)

Supplements:

Pure glycine powder (sweet-tasting)
Collagen peptides (hydrolyzed collagen)
Combined amino acid formulas

Takeaway: why you shouldn’t overlook glycine

From calming your nervous system to rebuilding collagen and enhancing detoxification, glycine supports both the mind and body in profound ways. Whether you're biohacking sleep, managing stress, or supporting your genes naturally, glycine deserves a spot in your wellness routine.

If you're looking for gentle, non-stimulating support for your brain and body, glycine is a powerful, affordable ally.

Want help personalising it?

At Innate Biology, we specialise in targeted, gene-informed health strategies.

If you’re interested in personalized nutrient protocols or supplementation, get in touch for a custom plan built around your unique biochemistry.

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