"Glycine, the smallest amino acid, plays an essential role in multiple physiological processes and has gained attention for its anti-inflammatory properties and ability to slow aging."
Dr. Joseph Mercola
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"Glycine, the smallest amino acid, plays an essential role in multiple physiological processes and has gained attention for its anti-inflammatory properties and ability to slow aging."
Dr. Joseph Mercola
One of the most compelling findings comes from studies on mice, where glycine supplementation has been shown to increase median lifespan by up to 6% (Miller et al., 2019). While this may seem modest, even small increases in lifespan at a cellular level can translate to significant long-term benefits in humans.
How does glycine extend lifespan?
Chronic inflammation and oxidative stress are two of the biggest contributors to aging and age-related diseases. Glycine has been shown to modulate inflammation and enhance antioxidant defenses, particularly through its role in glutathione production.
Cognitive decline is one of the most feared aspects of aging, but glycine may offer some protection against memory loss and neurodegeneration.
Collagen is the most abundant protein in the body, and it’s essential for maintaining skin elasticity, joint health, and connective tissues. Glycine is a primary building block of collagen, meaning it plays a direct role in keeping skin firm, hydrated, and youthful.
Muscle loss (sarcopenia) and metabolic dysfunction are major concerns as we age, but glycine may help maintain muscle mass and support insulin sensitivity.
Sleep is a critical component of longevity and overall well-being, influencing everything from cognitive function to metabolic health. Emerging research suggests that glycine plays a significant role in improving sleep quality, efficiency, and next-day cognitive performance. Unlike traditional sleep aids, glycine works naturally with the body's sleep-wake cycle, offering a gentle yet effective approach to restorative sleep.
Scientific studies have shown that glycine supplementation before bedtime can improve subjective and objective sleep quality. One study found that participants who took 3 grams of glycine before bed reported feeling more refreshed upon waking, less fatigued, and more clear-headed the next day (Yamadera et al., 2007). Additionally, polysomnographic data confirmed that glycine helps shorten the time it takes to fall asleep and enhances slow-wave sleep, the deep, restorative stage crucial for cellular repair and memory consolidation.
The mechanisms behind glycine’s sleep-enhancing effects include its ability to lower core body temperature, a key signal for initiating sleep. Glycine increases cutaneous blood flow, allowing excess heat to dissipate and promoting faster sleep onset (Bannai & Kawai, 2012). Additionally, glycine acts as a neurotransmitter that modulates the NMDA receptors in the brain, influencing sleep architecture and contributing to more efficient, deeper sleep cycles (Kawai et al., 2015).
Beyond just improving sleep itself, glycine also helps combat daytime fatigue and cognitive sluggishness associated with sleep deprivation. One study on sleep-restricted individuals found that glycine improved daytime alertness, reaction times, and memory performance, suggesting it could be beneficial for those with disrupted sleep schedules or occasional insomnia (Bannai et al., 2012).
By supporting deeper, more restorative sleep, glycine contributes to better cognitive function, metabolic regulation, and overall longevity—reinforcing its status as a key nutrient for optimal health and vitality.
Glycine is far more than just a simple amino acid—it’s a key player in aging, cellular health, and overall longevity. Whether through enhancing mitochondrial function, reducing inflammation, protecting the brain, or supporting collagen synthesis, glycine offers a science-backed approach to aging well.
By incorporating glycine into a longevity-focused lifestyle, individuals may optimize their healthspan, improve cellular resilience, and maintain vitality well into later life.
As research continues to unfold, glycine is emerging as a foundational nutrient for longevity—a small molecule with big benefits.
Muscle Strength & Recovery – Glycine enhances muscle repair and reduces age-related muscle loss, supporting mobility and strength in aging populations (Kumar et al., 2021).
Researchers found that glycine supplementation significantly prolonged the lifespan of C. elegans by feeding into the methionine cycle, a key regulator of cellular aging. Through transcriptomic analysis, they observed that glycine not only suppressed aging-related gene expression changes but also improved metabolic efficiency. The lifespan-extending effects were completely abolished when critical methionine cycle enzymes were mutated, confirming that glycine’s longevity benefits are mediated through this pathway. These findings suggest that glycine may play a crucial role in amino acid-mediated lifespan extension and could be a promising target for anti-aging interventions in humans. Published in PLoS Genetics (2018), titled “Glycine promotes longevity in Caenorhabditis elegans in a methionine cycle-dependent fashion” by Liu et al.
Scientists tested whether dietary glycine supplementation could extend lifespan in genetically diverse mice. Mice fed an 8% glycine diet showed a 4-6% increase in lifespan, along with improved metabolic health and reduced risk of lung cancer. Unlike methionine restriction, glycine supplementation did not cause weight loss, making it a practical longevity intervention. The study suggests that modulating dietary amino acid levels can promote healthy aging, supporting the idea that glycine has lifespan-extending properties in mammals. Published in Aging Cell (2019), titled “Glycine supplementation extends lifespan of male and female mice” by Miller et al.
This randomized clinical trial evaluated the effects of GlyNAC supplementation in older adults over 16 weeks. The study found that GlyNAC corrected glutathione deficiency, improved mitochondrial function, reduced oxidative stress, and decreased inflammation. Participants also experienced enhanced physical function, cognitive performance, and metabolic health. These results highlight GlyNAC’s ability to reverse multiple aging-related defects, positioning it as a potential nutritional strategy for longevity and healthy aging. Published in The Journals of Gerontology: Series A (2022), titled “Supplementing Glycine and N-Acetylcysteine (GlyNAC) in Older Adults Improves Aging Hallmarks” by Kumar et al.
In a human clinical trial, researchers explored glycine’s effects on sleep and cognitive performance. Participants who took 3 grams of glycine before bedtime fell asleep faster, experienced deeper sleep, and reported feeling more refreshed upon waking. The study also found that glycine enhanced next-day cognitive function and reduced fatigue, making it a natural, non-habit-forming sleep aid with cognitive benefits. Published in Sleep and Biological Rhythms (2007), titled “Glycine ingestion improves subjective sleep quality in human volunteers” by Yamadera et al.
BHB is a signaling molecule that modulates lipolysis, oxidative stress, and neuroprotection. It serves as an energy substrate for maintaining metabolic homeostasis. It delays many age-related disorders by acting as an epigenetic regulator of histone methylation, acetylation, and beta-hydroxybutyrylation. Additionally, research suggests that exogenous supplementation or endogenous BHB administration successfully induces an ametabolic state of nutritional ketosis (13, 23).
2.5-5 g
per day
~1
pound of fish
Glycine is naturally abundant in protein-rich foods, particularly in animal products such as meat, fish, eggs, and collagen-rich sources like bone broth and gelatin. It can also be found in smaller amounts in plant-based foods like legumes, seeds, and spinach.
Glycine is a key component in our Advanced Sleep Repair formula due to its ability to enhance sleep quality and promote restorative processes crucial for longevity. Administered at the clinically supported dose of 2.5 grams, glycine regulates body temperature, optimizes the sleep-wake cycle, improves tissue repair, and supports cognitive function, making Advanced Sleep Repair an essential supplement for achieving deep, rejuvenating sleep and long-term health benefits.
While glycine offers significant benefits, it works best as part of a comprehensive protocol that addresses multiple aging mechanisms.
Glycine is generally well-tolerated at recommended doses, but excessive intake may cause mild gastrointestinal discomfort in some individuals.
Unlike some amino acids, glycine uniquely supports both structural health (through collagen) and metabolic regulation (through glutathione synthesis and methionine restriction effects).
Glycine may indirectly support weight management by improving insulin sensitivity and regulating glucose metabolism, which are key factors in metabolic health.
Yes, glycine supports muscle recovery by reducing inflammation, promoting protein synthesis, and enhancing mitochondrial efficiency.
Glycine is essential for collagen production, which helps maintain skin elasticity, reduce wrinkles, and improve overall skin texture.
Some benefits, like improved sleep quality, may be noticeable within days, while others, such as enhanced collagen synthesis and metabolic health, may take weeks to months of consistent use.
Bannai, M., & Kawai, N. (2012). New therapeutic strategy for amino acid medicine: glycine improves the quality of sleep. Frontiers in Neurology, 3, 1-5.
Brind, J., Miller, R., & Harrison, D. (2018). Dietary glycine supplementation extends lifespan of male and female mice. Aging Cell, 17(3), e12739.
File, S. E., Fluck, E., & Fernandes, C. (1999). Beneficial effects of glycine (Bioglycin) on memory and attention in middle-aged and elderly individuals. Psychopharmacology, 142(4), 416-422.
Kawai, N., Sakai, N., et al. (2015). The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuroscience Letters, 591, 234-239.
Kumar, P., Liu, C., Suliburk, J., Hsu, J. W., Muthupillai, R., Jahoor, F., Minard, C., Taffet, G., & Sekhar, R. (2022). Supplementing GlyNAC in aging improves glutathione, mitochondria, and aging hallmarks: A randomized clinical trial. Innovation in Aging, 6, 98-98.
Liu, C., Janssens, G. E., et al. (2018). Glycine promotes longevity in Caenorhabditis elegans in a methionine cycle-dependent manner. Nature Communications, 9(1), 5076.
Miller, R. A., Harrison, D. E., et al. (2019). Glycine supplementation extends lifespan of male and female mice. Aging Cell, 18(4), e12953
Pérez-Torres, I., Zúñiga-Muñoz, A. M., & Guarner-Lans, V. (2016). Beneficial effects of the amino acid glycine. Mini Reviews in Medicinal Chemistry, 16(1), 1-9.
Sekhar, R. (2021). GlyNAC supplementation improves glutathione deficiency, oxidative stress, mitochondrial dysfunction, inflammation, aging hallmarks, metabolic defects, muscle strength, cognitive decline, and body composition: Implications for healthy aging. The Journal of Nutrition.
Wheeler, M. D., Ikejema, K., et al. (1999). Glycine: A new anti-inflammatory immunonutrient. Journal of Nutrition, 129(4), 1082-1089.
Yamadera, W., Inagawa, K., et al. (2007). Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Sleep and Biological Rhythms, 5(2), 126-131.
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