What is Glycine?
Glycine is a protein amino acid that the human body can synthesize. Its molecular formula is C₂H₅NO₂. It usually appears as a white powder with a sweet taste and is soluble in water. Its melting point is 232–236℃. It is often used as a nutritional supplement.
It can improve sleep quality, maintain healthy blood sugar levels, repair skin and protect joints.
When is the best time to take Glycine Supplement ?
There is no fixed time to take Glycine Supplement. The specific time for taking it depends on your goal and lifestyle.
1.To improve sleep
This is the most common goal for taking Glycine Supplement. If you want to enhance the quality of your sleep, we recommend taking the supplement 30 to 60 minutes before going to bed. The analgesic and temperature-lowering effects of glycine can help you fall into a deep sleep more quickly.
Safe dosage: Take 2 to 3 grams before going to bed.
2. To promote muscle growth
If you are a fitness enthusiast and want to promote rapid muscle growth or quickly recover your energy and relieve muscle fatigue after exercise, we recommend taking it after exercise or before going to bed. It can synthesize collagen and creatine, quickly repair tissues, and increase muscle volume.
Safe dosage: Take 2-3g after exercise or before going to bed. You can take it multiple times.
3. To improve cognitive ability and stabilize mood
As a neurotransmitter, glycine can enhance memory and attention, and also be used to combat anxiety. If you aim to improve cognitive ability and stabilize mood, it is recommended to take the supplement at breakfast.
Safe dosage: 1-3g per day
4. To repair skin and maintain joint health
Glycine can synthesize collagen, a substance that is crucial for skin repair and maintaining the hardness and activity of joints. The best time to take it is during meals or before going to bed.
Safe dosage: 1-3g per day is sufficient.
Dosage Recommendations:
1. If the dosage is high (above 3g), it is recommended to take it in 2-3 divided doses to maintain normal amino acid levels in the blood.
2. It can be taken together with vitamin C supplements as both assist in collagen synthesis, and the combination is more beneficial for maintaining skin and joint health.
3. For the first time, reduce the dosage to 1g and gradually increase it after the body adapts.
4. Taking a high dose of Glycine Supplement may cause gastrointestinal discomfort, nausea, drowsiness, and other side effects. Reducing the dosage or stopping the intake can solve these issues.
5. Glycine Supplement is not a medication and should not be taken for a long time. Take it for 2 months and then stop for 1 month.
Who Should Not Use:
People with the following conditions should not use Glycine Supplement:
1. Those with a known allergy to glycine or any of the supplement’s ingredients.
2. Pregnant or breastfeeding women should consult a healthcare professional before taking.
3. Individuals with kidney or liver disease should avoid using it without medical advice.
4. People with a history of seizures or epilepsy should not take it without consulting a doctor.
5. Those taking medications that may interact with glycine should consult a healthcare provider before use.
1. Pregnant women, lactating women and infants are prohibited from taking this supplement to avoid side effects.
2. People with kidney or liver diseases should use it with caution and consult a professional doctor’s advice before use.
3. Patients with epilepsy and neurological diseases should avoid taking Glycine Supplement as it can regulate the excitability of nerves and may cause neurological fluctuations.
4. Diabetic patients should use it with caution as Glycine can affect insulin sensitivity and may increase the risk of hypoglycemia.
5. Hypertensive patients should avoid taking it as Glycine has the effect of assisting in lowering blood pressure and taking it together with antihypertensive drugs may lead to low blood pressure.
6. Glycine has a certain impact on the nervous system. Taking the supplement may pose health risks to users of anti-anxiety and sedative drugs.