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Benefits of Glycine, Plus Food and Supplement Sources of this Key Amino Acid

By Joe Boland

July 24, 2025

Glycine may be one of the smallest amino acids, but its impact on your health is anything but minor. As a non-essential amino acid, glycine plays a critical role in your body, from building proteins and supporting brain function to helping with sleep and a healthy response to inflammation.

Whether you’re aiming to support recovery, gut health or cognition, glycine deserves a spot on your radar.

So, what is glycine? What are the top glycine benefits? How do you get more of this vital nutrient through food and supplements?

Let’s find out.

What is glycine?

Glycine is the simplest amino acid in the body, but it has a wide range of biological roles.

It’s classified as a non-essential amino acid, which means your body can produce it on its own. However, getting extra glycine through diet or supplementation can offer unique health advantages.

Glycine serves several important functions:

• It’s a key component of proteins, especially collagen, which supports skin, joints and connective tissue.

• It acts as a neurotransmitter in the brain and central nervous system, with both inhibitory and excitatory effects.

• It plays a role in healthy detox processes, metabolic processes and immune system regulation.

Benefits

1. Aids sleep

One of the most well-studied glycine benefits is its effect on sleep. Glycine can help keep core body temperature at a healthy level and promote a state of calm, helping to fall asleep and maintaining proper sleep quality.

In fact, research has shown that glycine taken before bed can aid restorative sleep without causing drowsiness the next day.

2. Supports brain function and mental clarity

Glycine functions as a neurotransmitter and has been shown to help maintain already healthy memory, learning and cognitive processing. It also helps balance excitatory neurotransmitters like glutamate, making it beneficial for mental clarity and focus.

3. Promotes muscle health and recovery

Glycine supports the synthesis of creatine, a compound that helps supply energy to muscle cells. It's also involved in building collagen and other structural proteins needed for muscle recovery, making it an important amino acid for athletes.

4. Supports cardiovascular health

Glycine may help the body respond appropriately to inflammation, maintain already healthy blood sugar levels and aid overall health, all of which benefit a healthy cardiovascular system. Studies also suggest glycine can help with healthy blood pressure levels and metabolic markers.

5. Aids liver function and detoxification

Your liver relies on glycine to produce glutathione, the body’s master antioxidant. Glycine is also involved in phase II liver detoxification, helping bind toxins for elimination from the body.

6. Promotes healthy joints, skin and bones

As a major component of collagen, glycine supports the strength and elasticity of connective tissues, skin and cartilage. Higher glycine intake may help with occasional joint discomfort and slow outward signs of aging by supporting skin hydration and firmness.

7. May support metabolic and gut health

Emerging research suggests glycine can help regulate healthy insulin levels and support gut lining integrity. These are key factors for managing metabolic health and promoting digestive health.

8. Supports an already healthy immune system

Glycine contributes to immune system resilience by aiding in the production of glutathione, a key antioxidant that supports already healthy immune cell function. It also helps maintain a balanced inflammatory response, which is essential for optimal immune system performance.

9. May help maintain already healthy blood sugar levels

Glycine may help influence insulin secretion and glucose metabolism. Studies suggest that regular glycine intake may support metabolic flexibility and help maintain already healthy blood sugar levels, especially when combined with a nutrient-dense diet.

Glycine-rich foods

Although your body can produce glycine, increasing your intake through glycine-rich foods can provide additional health benefits.

Here are some of the top dietary sources of glycine:

• Bone broth – One of the richest sources of glycine thanks to its collagen content.

• Pork and chicken skin – Collagen-rich cuts contain higher levels of glycine.

• Gelatin – Derived from collagen, gelatin is a great supplemental food source of glycine.

• Turkey and chicken – Poultry provides glycine as part of its protein content.

• Fish (especially with skin) – Another good animal-based source.

• Eggs and dairy – Contain smaller amounts of glycine.

• Legumes (e.g., lentils, soybeans) – Provide modest amounts for plant-based diets.

Cooking with collagen-rich cuts of meat, such as oxtail, short ribs or skin-on poultry, can naturally boost your glycine intake.

Plant-based foods such as beans; vegetables like spinach, kale, cauliflower, cabbage and pumpkin; and fruits like banana and kiwi also provide some glycine.

Supplement sources of glycine

If you're not getting enough from food or if you're targeting specific health goals, glycine supplements can be a convenient option.

Popular glycine supplement forms include:

• Glycine powder – Pure glycine powder is typically tasteless and easily mixed into water or smoothies. Common amounts range from 1-5 grams daily.

• Collagen peptides – Collagen supplements contain higher amounts of glycine.

• Gelatin – A whole-food alternative that can be added to recipes for additional glycine.

• Capsules – For those who prefer easy-to-swallow doses without measuring powder.

For sleep, glycine is often taken in the evening about an hour before bed. For muscle recovery or general wellness, it can be taken at any time of day.

Another great option is Ancient Nutrition’s Whey Protein + Fat Loss Blend, which has amino acids, including glycine. In fact, it contains 467 milligrams of glycine per serving, which is more than some leading whey protein supplement competitors.

Plus, it has the added benefits of whey protein, which is great for muscles, healthy weight management and more.

Conclusion

Glycine may be a small amino acid, but its health potential is anything but minor. From sleep and brain support to joint strength and healthy detox processes, glycine plays a vital role in optimal health.

Whether you focus on glycine-rich foods like bone broth and poultry skin or use a supplement, increasing your glycine intake can be a smart strategy for promoting long-term wellness.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen, including dietary supplementation.