15. 03. 2020. Improving Sleep with Glycine | ConsumerLab.

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Glycine Use for Getting Better Sleep
Question:
Can glycine really help improve my sleep?

Answer:
Glycine is a non-essential amino acid (meaning that it can be made in the body and is not required from
the diet) which acts as a neurotransmitter. Glycine supplements are sometimes promoted as having a
calming effect or improving sleep, there are only a few published clinical studies investigating the effects
of glycine supplements on sleep. Each has been small and supported by (or involving employees of)
Ajinomoto, an ingredient supplier which sells glycine

One such study, among eleven men and women with self-reported "unsatisfactory sleep," found that 3
grams of glycine taken one hour before bedtime significantly improved self-reported sleep quality and
shortened the time it took to fall asleep (as measured by brain wave, heart rate and breathing monitors)
compared to placebo (Yamadera, Sleep Biologic Rhythms 2007). Two other very small studies, each
conducted among 10 to 15 Ajinomoto employees, found that 3 grams of glycine taken one hour before
bedtime improved self-reported sleep quality and/or decreased next-day fatigue (Inagawa, Sleep Biologic
Rhythms 2006; Bannai, Front Neurol 2012). No adverse events were reported.

There are no known side effects when taking glycine at the doses used in these studies, or in doses of up
to 60 grams/day for up to three months. Be aware that glycine may interact with the antipsychotic
medication clozapine (Clozaril).

For more information, see the Encyclopedia article about Glycine.

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COMMENTS Add Comment

JARKKO16679 April 5, 2018

Perhaps ConsumerLab could fund a research to verify sleep results, and publish abstract at PubMed,
with full study readable only for paying ConsumerLab members?

Main problem with previous sleep studies:

* Very short time (7 days or less), so there is no information is there tolerance or should Glycine be
cycled (on, off, so not taking 3g every night).
* Only 3g dose tested. Why not compare for example 3g, 6g and 9g.
* Industry funded studies.
https://www.consumerlab.com/answers/can-glycine-really-help-improve-my-sleep/glycine-for-sleep/ 1/2
15. 03. 2020. Improving Sleep with Glycine | ConsumerLab.com

* What was the placebo? Glycine is a sweet amino acid. In industry funded studies, perhaps the
employees were able to taste glycine vs. placebo.
Quite soluble to water, solubility is 25g of glycine to 100mL water, at 25 Celcius temperature.
* Seems to work for both men and women, but was it tested with different age groups of adults, for
example 20y, 40y, 60y, 80y?

Glycine is VERY cheap, so at least that is not a problem. Carlson Labs, Glycine, Amino Acid Powder,
3.53 oz (100 g), costs about $5 for consumers per 100g. That would mean about $5 per month per
person, if taken 3g/day.
Comment on Post

ConsumerLab.com April 5, 2018

Hi Jarkko - Thank you for your comment and suggestion; ConsumerLab does a lot of laboratory
testing of products, but we don't conduct clinical studies.
Comment on Post

This CL Answer initially posted on 9/27/2016. Last updated 7/26/2017.

ConsumerLab.com members may submit questions to CLAnswers@ConsumerLab.com. We read all

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