Chronic stress, immune imbalance, and thyroid dysfunction are deeply interconnected. This forms a stress–immune–thyroid triad where each system influences the others, affecting energy, mood, and resilience. Research shows that targeted support—including adaptogens, micronutrients can help restore communication across this network. Rather than offering quick fixes, this systems-based approach addresses underlying feedback loops, combining clinical insight, patient engagement, and supportive lifestyle practices to rebuild physiological balance and improve well-being over time.
Laura Lewis, MS
Glycine is a proteinogenic amino acid, which means it is among the amino acids used as building blocks for proteins. It is the simplest (and smallest) amino acid. Glycine benefits include support for occasional fatigue, skin, and mental health.
What Does Glycine Do?
Glycine‘s numerous benefits make it attractive as a supplement.* Glycine has a calming effect in the brain which helps support sleep.* It also helps to lower your body temperature at night which makes sleep more restful.* [1] In addition, glycine benefits skin wrinkles due to sun exposure.*[2] It has also been used to support mental health.* [3] [4]
Glycine Benefits Sleep Rhythms*
One of the most popular reasons people turn to glycine is because of its impact on sleep.* When we absorb glycine ingested orally, it increases serotonin levels without increasing dopamine levels.* This helps normalize circadian rhythms, creating a better sleep routine in your body.* [5]
Glycine Benefits Sleep Quality*
When glycine diffuses through the blood-brain barrier, it acts primarily on NMDA receptors.* The actions are thought to help relax muscle activity during the REM stages of sleep and lower core body temperatures.* [1] Both of these effects result in deeper, more restful sleep.*
Glycine and Energy*
While glycine doesn’t actually decrease fatigue directly, glycine benefits your sleep patterns, making sleep more effective help with occasional fatigue. It also helps you feel more rested on less sleep since your sleep is more effective.*
In a study published in the journal Sleep and Biological Rhythms, researchers found that 3 grams of glycine produced feelings of clear-headedness and liveliness after consuming glycine before bedtime.* [6]
In a second study, researchers evaluated volunteers after 3 nights of experimental sleep deprivation. The participants in the study had their sleep reduced by nearly 2 hours per night for 3 consecutive nights. Those who took glycine before had significantly less fatigue, less daytime sleepiness, and higher daytime performance than those who ingested a placebo.* [7]
Glycine Benefits Cognition and Learning*
Glycine benefits cognition and learning.* [8] It is involved in signaling through the hippocampus. It also supports neurological cell signaling, synaptic function, and domains of information retrieval resulting from elevated oxidative stress in the brain.* [8]
Glycine Benefits for Mental Health*
Researchers have seen positive effects for mental health and function [9] [3] [4] with supplementation with glycine.*
Glycine may help support emotional well-being, particularly in individuals with low glycine levels.* Imbalances between glycine and taurine have also been observed in this context.* [10]
Glycine and Skin*
While glycine’s biggest claim to fame has been its effects on sleep, it’s second most renown effects are on skin health.* Glycine benefits skin elasticity, and moisture and water retention.* Women who took a glycine-based supplement for 4 weeks saw eye wrinkles reduce by 20%, with positive effects lasting after the study ended.* [11] At 8 weeks, procollagen type 1 had increased by 65% and elastin by 8%.* [11]
When Should I Take Glycine?
We recommend taking glycine with food before bed. Taking glycine on an empty stomach can sometimes cause gastric stress. Because of glycine’s benefits related to sleep preparation, it’s more helpful before bed than in the morning or midday.
While most people don’t experience side effects, many nutritional experts recommend starting slowly. Try 1 gram before bed for several days, then increase the dose incrementally. As always, we strongly suggest speaking with your healthcare practitioner before starting supplementation or changing doses.
Disclaimer:
The information provided is for educational purposes only. Consult your physician or healthcare practitioner if you have specific questions before instituting any changes in your daily lifestyle including changes in diet, exercise, and supplement use.
Laura Lewis is a clinical researcher and science communicator with a Master of Science degree and a background in nutrition science and integrative health. She brings a decade of experience translating complex clinical data into accessible insights for healthcare practitioners and patients alike.
Laura has contributed to educational programming and strategic content development across the integrative and functional medicine space. Her strengths lie in evidence synthesis, practitioner engagement, and crafting communications that bridge the gap between scientific rigor and real-world application. At ARG, Laura supports clinical content development and educational initiatives that elevate practitioner confidence and product credibility.