For glycemic and sleep benefits, doses of 3-5 grams with meals and before bed, respectively, have been used successfully in clinical research.
Glycine
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Human Effect Matrix
Unlocked for Examine Plus membersThe Human Effect Matrix summarizes human studies to tell you what effects Glycine has on your body, how much evidence there is, and how strong these effects are.
Full details are available to Examine Plus members.
| Grade | Level of Evidence [show legend] |
|---|---|
|
Robust research conducted with repeated double-blind clinical trials |
|
Multiple studies where at least two are double-blind and placebo controlled |
|
Single double-blind study or multiple cohort studies |
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Uncontrolled or observational studies only |
|
Level of Evidence
?
The amount of high quality evidence. The more
evidence, the more we can trust the results.
|
Outcome |
Magnitude of effect
?
The direction and size of the supplement's impact on
each outcome. Some supplements can have an increasing effect, others have a decreasing effect, and others have no effect.
|
Consistency of research results
?
Scientific research does not always agree. HIGH or
VERY HIGH means that most of the scientific research agrees.
|
Notes |
|---|---|---|---|---|
|
|
Minor
|
Very High See 2 studies |
There are improvements in cognition due to glycine being able to treat schizophrenia and due to glycine being able to improve sleep; two states of impaired cognition.
|
|
|
|
Minor
|
Very High See 2 studies |
The reduction in fatigue may solely be secondary to how Glycine supplementation can improve sleep quality
|
|
|
|
Minor
|
Very High See all 3 studies |
In persons undergoing mild sleep deprivation, 3g of glycine an hour prior to sleep is able to increase sleep quality and improve self-reports of fatigue and well being the next day due to better sleep.
|
|
|
|
Minor
|
- See study |
Is able to decrease symptoms of schizophrenia similar to both D-serine and sarcosine, but this occurs at an impractically high dose (minimum effective dose being around 800mg/kg bodyweight)
|
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Things to Note
Is a Form Of
Primary Function:
Also Known As
2-Aminoacetic acid
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