General Dosage
3g (3,000mg) taken 30-60 minutes before bed
Maximum dose: 5g/day for sleep purposes (glycine is used at much higher doses therapeutically for other conditions)
Glycine Dosage Guide
This content is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before starting any supplement. Full disclaimer
Dosage Recommendations
General recommendation: 3g (3,000mg) taken 30-60 minutes before bed
Timing: 30-60 minutes before bed. Powder dissolves easily in water and has a mildly sweet taste.
Dosage by Condition
Sleep quality improvement
3g before bedModerate
Next-day fatigue reduction
3g before bedModerate
General relaxation
1-3g as neededEmerging
| Condition | Recommended Dose | Evidence |
|---|---|---|
| Sleep quality improvement | 3g before bed | Moderate |
| Next-day fatigue reduction | 3g before bed | Moderate |
| General relaxation | 1-3g as needed | Emerging |
Upper limit: 5g/day for sleep purposes (glycine is used at much higher doses therapeutically for other conditions)
Timing & Absorption
30-60 minutes before bed. Powder dissolves easily in water and has a mildly sweet taste.
Can be taken with or without food.
References
- Bannai M, Kawai N, Ono K, Nakahara K, Murakami N (2012). The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers. Frontiers in Neurology. DOI PubMed
- Inagawa K, Hiraoka T, Kohda T, Yamadera W, Takahashi M (2006). Subjective effects of glycine ingestion before bedtime on sleep quality. Sleep and Biological Rhythms. DOI
- Kawai N, Sakai N, Okuro M, et al. (2015). The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology. DOI PubMed
- Yamadera W, Inagawa K, Chiba S, Bannai M, Takahashi M, Nakayama K (2007). Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Sleep and Biological Rhythms. DOI