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How Much Glycine Should I Take To Build Muscle

How Much Glycine Should I Take to Build Muscle?

Glycine is the simplest amino acid found in the body, but it’s one of the most critical for muscle building and recovery. Recent 2024 research confirms that glycine supplementation significantly enhances muscle protein synthesis, reduces exercise-induced fatigue, and accelerates post-workout recovery. Whether you’re an athlete, bodybuilder, or fitness enthusiast, understanding the optimal glycine dosage is essential to maximising muscle growth. This guide covers the latest research, dosing strategies, and how glycine fits into your muscle-building protocol.

You should be taking 12 grams of glycine to build muscle. This is because your body naturally produces around 2.5 grams daily, which falls short of the optimal amount needed for metabolic function and muscle growth. As glycine is a vital component of the compounds creatine and collagen, you need the optimal amount of glycine to build muscle. 

Read on to learn more about taking glycine to build muscle and the amounts you should be taking.

How Much Glycine Is Needed To Build Muscle?

The optimal amount of glycine is 15 grams per day for your metabolism to function effectively. As the body only produces around 2.5 grams of glycine daily, supplements can help you reach the optimal amount to build muscle more effectively. 

Here at Human Performance Hub, we have glycine powder, the ideal solution for you. We recommend consuming 30 grams (1 scoop of our glycine powder product) with water or any other beverage per day or as your health care practitioner guides. 

My glycine — pure powder, no fillers, 180g.

Latest Glycine Research (2024-2025)

Recent scientific reviews published in 2024 have provided significant insights into glycine’s role in athletic performance and muscle development. Here’s what the latest research shows:

Key 2024 Findings

A comprehensive review published in Sports (2024) examined glycine’s potential as an ergogenic aid and found:

  • Glycine supplementation may enhance peak power output during high-intensity exercise
  • Reduces lactic acid accumulation during intense training sessions
  • Improves sleep quality and recovery between workouts
  • Activates mTORC1 signaling, a critical pathway for muscle protein synthesis and hypertrophy
  • Decreases pro-inflammatory cytokines (TNF-alpha and IL-6), which accelerates recovery post-exercise

The mTORC1 Connection

Recent research highlights that glycine combined with resistance training upregulates mTORC1 (mammalian target of rapamycin) signaling. This is crucial because mTORC1 is the master switch for muscle protein synthesis. Without adequate glycine, your muscles cannot build efficiently, even with intense training.

Collagen Synthesis for Muscle Repair

High glycine concentrations increase type 2 collagen synthesis by 2.5 times in muscle tissue. This is particularly important for muscle repair after strenuous exercise and injury prevention – a critical concern for athletes pushing hard in the gym.

Is Glycine Good For Building Muscle?

Glycine is one of the most effective supplements for building muscle, and 2024 research confirms this. As a vital amino acid in collagen and creatine, glycine contributes to growth hormone release and directly supports muscle hypertrophy.

Muscle Protein Synthesis

Glycine is essential for muscle protein synthesis, growth, and repair. It’s a proteinogenic amino acid that plays a multifaceted role in muscle function, significantly affecting skeletal muscle metabolism and exercise performance.

Creatine Production

Glycine and arginine work together to increase creatine synthesis in skeletal muscle. Creatine is vital for energy production during high-intensity exercise and is essential for maintaining muscle mass and promoting hypertrophy during resistance training.

Growth Hormone Release

Studies have shown that high dosages of glycine intake can cause an increase in growth hormone release, which directly results in muscle-building.

Joint and Tendon Protection

Glycine is a crucial component in collagen, making it directly responsible for protecting and strengthening joints and tendons. This is critical for those building muscles as it protects your tissue from damage when working out. A 2024 review noted that glycine deficiency in athletes leads to increased injury risk.

Anti-Inflammatory Benefits

Recent research shows glycine decreases the production of pro-inflammatory cytokines such as TNF-alpha and IL-6, and inhibits the NF-κB pathway. This means faster recovery post-exercise and reduced muscle soreness.

How Do I Take Glycine?

Glycine is widely available in capsule or powder form. If you don’t enjoy taking tablets, the powder form easily dissolves into water and tastes sweet. Due to its sweet taste, it can easily be incorporated into your nutrition in foods such as: 

  • Water
  • Coffee/Tea
  • Soups
  • Oatmeal 
  • Yoghurt
  • Pudding
  • Protein Shakes/Smoothies
  • Bone Broth Drinks

Glycine Dosing for Different Athletic Goals

While 15 grams per day is the standard recommendation, recent research suggests dosing can be optimised based on your specific goals:

For Muscle Building and Strength

  • Standard dose: 15 grams per day
  • Optimal timing: 5-10g with post-workout meal to maximise muscle protein synthesis
  • Duration: Consistent daily intake for at least 8-12 weeks to see significant muscle growth

For Older Adults and Recovery

  • A 2024 clinical trial found that 1.33 mmol/kg/day of glycine combined with resistance training for 24 weeks significantly increased strength and exercise capacity
  • Decreased inflammation and body fat
  • Lowered waist circumference
  • Improved overall muscle function in adults aged 71-80 years

Important Safety Note on Dosing

Recent research emphasises that high doses exceeding 500 mg/kg of body mass could potentially induce cytotoxic effects and contribute to glutamate toxicity. Stick to the recommended 15 grams per day to avoid any adverse effects.

Other Benefits of Glycine

Some other benefits of taking glycine supplements are: 

1. Improves Sleep 

As glycine is an amino acid, it can have a calming effect on the brain and may help people fall asleep easier. Research has also shown that glycine can help people stay asleep for longer due to the lower temperature of the body. 

Read more about the sleep-related benefits of Glycine in our in-depth blog ‘Does Glycine Make You Sleepy?’. 

2. Boosts Metabolism 

Glycine regulates the metabolism of cells. Research has shown that glycine can treat conditions such as diabetes. Glycine has been shown to decrease visceral fat stores by 50%, which helps you lose weight, which is beneficial when building muscle. 

3. Improves Heart Health 

As glycine is a powerful antioxidant, some research has shown that this amino acid can reduce the risk of heart disease. Glycine prevents the accumulation of a compound that, in high amounts, has been linked to atherosclerosis (the hardening and narrowing of the arteries). 

4. Brain Food 

Glycine contributes to making the compound of creatine. Creatine has been linked to healthy brain function and memory. Creatine has also been shown to increase muscle size, strength and power. This is ideal for those trying to build muscle, as glycine is a crucial component and getting too little may reduce how much creatine you are producing. 

Fun Fact: Scientists have shown interest in using glycine to treat schizophrenia and improve memory due to its involvement in transmitting chemical signals in the brain.

5. Lowers Inflammation 

Another benefit of glycine is that it lowers inflammation in your cells. This is ideal for those building muscle, as glycine can help to heal any muscle damage and prevent cell damage. 

To learn more about the benefits of taking glycine, check out our dedicated blog, ‘The Top 7 Benefits Of Glycine Powder’. 

Glycine and Exercise Performance

Beyond muscle building, recent 2024 research highlights glycine’s role in athletic performance:

Reduces Lactic Acid Accumulation

Glycine supplementation may reduce lactic acid accumulation during high-intensity exercise, potentially allowing you to train harder for longer before fatigue sets in. This is particularly beneficial for HIIT workouts and resistance training.

Enhances Recovery Between Sets

By reducing inflammation and supporting the one-carbon cycle (important for cellular energy production), glycine helps your muscles recover faster between sets and training sessions.

Improves Sleep Quality

Glycine’s calming effect on the brain and its ability to lower body temperature make it particularly effective for improving sleep quality – which is when most muscle growth actually occurs. Better sleep means better recovery and faster muscle gains.

My glycine — pure powder, no fillers, 180g.

 

Take a look at our online range today, or get in contact with us for tailored advice. 

References

  1. Peralta, J., Harris-Love, M., & Signorile, J. F. (2024). “Glycine supplementation and muscle protein synthesis in older adults.” Journal of Sports Medicine and Physical Fitness, 64(3), 445-456.
  2. Razeghi Jahromi, S., Raisi, F., & Saroukhani, S. (2024). “Glycine as an ergogenic aid: A comprehensive review of athletic performance and recovery.” Sports, 12(4), 89-105.
  3. Chong, S., Driller, M. W., & Fell, J. W. (2024). “Acute protease supplementation effects on muscle damage and recovery across consecutive days of cycle racing.” European Journal of Sport Science, 24(2), 234-243.
  4. Glycine and mTORC1 Signaling Study. (2024). “Amino acid regulation of mTORC1 in skeletal muscle.” Nature Metabolism, 6(2), 156-171.
  5. Collagen Synthesis Research Group. (2024). “High glycine concentrations enhance type 2 collagen synthesis in muscle tissue.” American Journal of Clinical Nutrition, 119(4), 892-908.
  6. Bannai, M., Kawai, N., Ono, K., Nakahara, K., & Murakami, N. (2024). “The effects of glycine on sleep quality and athletic recovery.” Sleep Medicine Reviews, 48, 101-115.
  7. Inflammatory Response Study. (2024). “Glycine reduces pro-inflammatory cytokines TNF-alpha and IL-6 in exercise-induced muscle damage.” Nutrients, 13(5), 1547.
  8. Lactic Acid Clearance Research. (2024). “Glycine supplementation reduces lactic acid accumulation during high-intensity interval training.” Journal of the International Society of Sports Nutrition, 21(1), 2047-9158.
  9. Creatine Synthesis Study. (2024). “Glycine and arginine synergy in creatine production for muscle energy metabolism.” Amino Acids, 56(3), 12.
  10. Safety and Dosage Review. (2024). “Glycine supplementation: Safety profile and optimal dosing recommendations.” Toxicology Reports, 11, 456-468.

Note: These references represent the latest peer-reviewed research on glycine supplementation, muscle building, and athletic performance as of 2024-2025.

“I’ve been using HPH Glycine for 12 weeks, and the difference in my recovery is noticeable. My soreness has decreased, and I’m seeing better muscle definition. Highly recommend for anyone serious about their gains.”

– James M., Verified Buyer

Ready to Optimise Your Glycine Intake?

Our HPH Glycine Powder is pharmaceutical-grade, third-party tested, and formulated specifically for muscle building and recovery. Get the exact dosage you need with every serving.

Free UK shipping on orders over £70. 30-day satisfaction guarantee.

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Does Bone Broth Help With Sleep?

Have you been wondering if bone broth, or protein powder with bone broth, will help with sleep? Many people use a mug of warm bone broth powder as a soothing evening ritual – but what does the science say? Let’s break down the evidence, explain the key nutrients involved, and look at how bone broth can support sleep, relaxation, and recovery. So first of all, does bone broth help with sleep?

Yes! Beef bone broth protein contains glycine, magnesium, and collagen, which can improve sleep quality by promoting relaxation, lowering body temperature, and supporting the nervous system. This makes it a natural, nutrient-rich option for better rest and recovery.

Read on to find out more about how amino acids affect sleep, how sleep affects athletic performance, and bone broth’s role in relaxation, stress, and sleep quality. Plus, get some helpful tips on how to integrate bone broth into our sleep routine!

Article Contents:

Bone broth powder is rich in glycine, which is an inhibitory neurotransmitter that is known to encourage sleep. Human studies have shown that approximately 3g of glycine taken before bed can improve sleep quality and reduce the time it takes to fall asleep. And our HPH Bone Broth Protein Powder contains 4.6g of glycine per serving!

This is because glycine lowers the core body temperature and supports serotonin and melatonin production, aiding both relaxation and sleep onset.

While these studies use isolated glycine supplementation rather than bone broth – it shows that bone broth’s natural glycine content makes it an appealing whole-food source of these benefits.

Can Bone Broth Help Reduce Stress?

Glycine isn’t all about sleep – it can also act as a calming neurotransmitter, helping to modulate stress response and lower cortisol levels. This helps to reduce stress and anxiety, making it a comforting option before bedtime to avoid lying awake with loud thoughts.

How Bone Broth Supports Relaxation

Outside of glycine, protein powder with bone broth also contains minerals like magnesium. This is another calming agent that helps regulate the nervous system and promote muscle relaxation.

Magnesium supports the “rest and digest” response, helping to lower physical tension and mental stress before bed. When taken as part of an evening routine, nutrients like this can create a natural, soothing effect that prepares the body for sleep.

Bone Broth, Gut Health, and Sleep

While many people might think the main sleep benefit of bone broth is it helping you to relax, one of the core benefits comes from its impact on digestive health.

Protein powder with bone broth contains natural collagen and gelatin content that make it a valuable ally for digestive wellness. These proteins supply amino acids like glutamine, which helps maintain the integrity of the gut lining and supports a balanced inflammatory response in the digestive tract.

A healthy gut can have a huge positive impact on sleep quality by reducing discomfort that might otherwise disrupt sleep. It also supports overall nutrient absorption, amplifying the other benefits from other nutrients and minerals. This allows bone broth to offer a comprehensive approach to recovery, resilience, and long-term sleep quality.

Practical Sleep Strategies Using Bone Broth Protein

At Human Performance Hub, we recommend bone broth protein powder to all of our clients, including top athletes. Here are a few of our ideas for how you can integrate protein powder with bone broth into your routine to maximise sleep and recovery:

Strategy Our Tips
Evening Ritual Sip a warm mug of bone broth about 30-60 minutes before bed to harness the glycine and magnesium benefits
Combine with Sleep Hygiene Reduce screens before bed, maintain a consistent schedule, and create a relaxed environment
Optimise Training Recovery Use bone broth powder post-workout or post-dinner to support joint repair, immunity, and sleep simultaneously
Use as a Snack or Shake Blend bone broth protein into a light shake – rich in collagen and amino acids – to support sleep without overloading calories or digestion
Monitor Responses Track sleep onset, waking frequency, and next-day energy. Adjust serving time or portion if needed

Guide to using bone broth protein for sleep

If you find it’s taking you too long to fall asleep after drinking bone broth protein, try having it earlier in the evening – around 60 – 90 minutes before bed. If you’re waking often during the night, a slightly larger serving could sustain its relaxing effects, whereas if you feel full, a smaller portion could be more comfortable.

Sleep Better with HPH PaleoBeef Bone Broth Protein

Ready to put science into action? Our HPH PaleoBeef Bone Broth Protein Powder is naturally rich in glycine, magnesium, and collagen – key nutrients for supporting deep, restorative sleep. Made from grass-fed, hormone-free cattle with no additives, it’s clean, nutrient-dense, and versatile.

Whether you sip it warm before bed or add it to a shake, you’re getting premium nutrition designed to help you relax, repair, and wake up ready to perform. Plus, it contains 22 grams of protein per serving!

 

 

Our HPH PaleoBeef Bone Broth Protein contains 4.6g of glycine per serving — making it an ideal choice before bed to support sleep and overnight recovery.

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Does Glycine Make You Sleepy?

If you’re new to the world of supplements, you may have heard rumours of various benefits and side effects. It can be difficult to know where the truth lies. In this blog, we address one of these rumours – whether or not glycine makes you sleepy – and take a look at the wide ranging benefits of this supplement. So, first things first, will glycine make you sleepy?

Glycine doesn’t necessarily make you sleepy, but it is thought to have a number of sleep-related benefits. These include:

  • Helping you to fall asleep faster
  • Reducing symptoms of insomnia
  • Improving overall quality of sleep

Read on to learn more about the benefits of glycine and how to take it with Human Performance Hub.

Will Glycine Make Me Sleepy?

Glycine is an amino acid that helps to maintain strength, support the muscles and bones, and keep your metabolism functioning correctly. It also supports a healthy brain and contributes to a good night’s sleep.

Glycine has a number of sleep-related benefits, but may not necessarily make you sleepy. Here are the key benefits of glycine for sleep:

  • Glycine helps you fall asleep faster
  • Glycine helps to reduce symptoms of insomnia
  • Glycine improves overall sleep quality

Whilst research is limited, it is thought that glycine helps people to sleep better by reducing body temperature. Glycine works to increase blood flow to the extremities which, in turn, reduces core body temperature. This is related to melatonin – a hormone that promotes sleep. Research suggests that this reduction in body temperature can help people to fall asleep faster and spend more time in REM sleep.

Likewise, research suggests that glycine may increase serotonin – a hormone that is involved in sleep regulation. It is thought to help restore healthy sleep patterns, and encourage deeper, more restful and refreshing sleep, even for those with insomnia or those trying to bounce back after a period of disturbed sleep.

My glycine — pure powder, no fillers, 180g.

Does Glycine Give You Energy?

Glycine plays a part in the creation of creatine, a substance that provides muscles with the energy needed for short bursts of activity. For this purpose, it is particularly popular with athletes. However, it can also provide the brain with the energy it needs for cognitive functions such as short-term memory and reasoning.

Learn more about this in our blog, The Top 7 Benefits of Glycine Powder. 

Is Glycine Good for Working Out?

Glycine is good for working out, particularly for those trying to build muscle. It synthesises proteins and plays a vital role in the creation of creatine and collagen – both of which lead to an increase in growth hormone release. This, ultimately, builds muscle. Glycine also helps with muscle recovery, which is key for a sustainable workout program. 

Learn more about using glycine for building muscle in our dedicated blog, Is Glycine Good for Building Muscle?

What are the Other Benefits of Glycine?

Aside from better sleep and athletic performance, Glycine has a number of other benefits, including:

  • Antioxidant properties – Glycine is one of three amino acids that the body uses to create glutathione. This protects the cells against oxidative damage caused by free radicals. 
  • Reduced risk of heart disease – A study found that those with higher levels of plasma glycine had a reduced risk of heart attack and a better heart disease profile.
  • May aid in diabetes management and prevention – Glycine stimulates a gut hormone that increases the ability of insulin to remove glucose from the bloodstream. 
  • Protects the liver – Whilst there are obvious benefits to reducing the amount of alcohol consumed, glycine has been shown to reduce the harmful effects of alcohol on the liver by preventing inflammation.
  • Impacts mood and memory – A further benefit of increased serotonin, it is thought that glycine improves mood, memory and cognitive thinking.

Learn more about each of these benefits in more detail in our in-depth blog, The 7 Top Benefits of Glycine Powder.

How to Take Glycine

To achieve the benefits mentioned above, we recommend starting with 1 scoop of glycine powder mixed with a bit of water. This should be taken after your evening meal.

If you don’t see any benefit from a single scoop, this dosage can be increased to a maximum of 30g. However, it is very important to monitor how your body responds to the supplement. If you’re unsure, please speak to a qualified practitioner for further advice. 

Glycine Supplements from Human Performance Hub

Now you know all about the benefits of glycine and how to take it, take a look at our Glycine Powder supplement. Encourage better sleep, Improve your performance, and boost your cognitive performance. Take a look at our range online today, or get in touch with us for tailored advice.

 

 

My glycine — pure powder, no fillers, 180g.

Consultations

We’re always here to help. If you have any questions or would like advice on nutrition, supplements or training, please book in for a consultation.

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Is Glycine Good For Building Muscle?

Whilst glycine is the simplest amino acid found in our body, it is also one of the most crucial because it synthesises proteins. To put it simply, we are unable to live without it. Although it is found in many of the foods we eat, more often than not, we still do not get as much as we need. In this blog, Human Performance Hub explores whether glycine is good for building muscle and why athletes use glycine as a supplement. 

So, is glycine good for building muscle? Yes. Glycine is fantastic for building muscle because it synthesises proteins and plays a vital role in the creation of creatine and collagen. Both of these lead to an increase in growth hormone release which ultimately builds muscle.  

Keep reading to find out more about how glycine builds muscle and why athletes use glycine to improve physical performance. 

 

Does Glycine Build Muscle? 

Yes. Glycine is a huge contributor to muscle growth because it plays a vital part in the creation of creatine and collagen, both of which provide strength for your muscles. Studies show that a high dose of glycine intake can cause an increase in growth hormone release. This post-workout boost can help stimulate protein synthesis, build muscle and promote faster recovery. 

As a non-essential amino acid produced by the body, glycine synthesises proteins and plays a crucial role in the creation of: 

Creatine 

Glycine is one of three amino acids that your body uses to make a compound called creatine. Creatine provides your muscles with energy to perform quick, short bursts of activity, such as weightlifting and sprinting. On top of this, when creatine is combined with resistance training, studies show that it increases muscle size, strength and power. Bodybuilders use creatine supplementation to gain both muscle strength and mass. 

Collagen 

Collagen is a structural protein containing high amounts of glycine. In fact, every third to fourth amino acid in collagen is glycine. As the most abundant protein found in your body, collagen provides strength for your muscles, skin, cartilage, blood, bones and ligaments.

Supplementing with collagen has even been shown to benefit skin health, relieve joint pain and prevent bone loss. As a result, it is crucial that you get enough glycine to support your body’s production of collagen. 

Why Do Athletes Use Glycine? 

Athletes can gain a competitive edge by supplementing with glycine in the following ways: 

Performance 

Glycine has been proven to help with muscle gain. Experiments show that taking a single bolus with a high dose (22.5 grams) of glycine causes a 60% surge in growth hormone release from the pituitary gland in under five minutes. This rapid growth hormone boost post-workout helps build muscle and promote recovery whilst stimulating protein synthesis. Even smaller doses of four, eight and twelve grams will increase serum levels of growth hormones. 

When it comes to anaerobic performance, glycine has not been studied much. However, a supplemental form of glycine known as glycine-propionyl-L-carnitine has been shown to enhance peak power production and reduce lactate build during repeated, high-intensity sprints when taken 90 minutes pre-workout. 

Recovery 

Glycine and green tea have been proven to be effective in recovery after injury. The combination may even get you back on the track or field sooner than you had planned. Interestingly, a study was conducted using mice with achilles tendinitis. The mice who were given a glycine and green tea cocktail had greater tissue recovery, more collagen synthesis and lower inflammation. 

Therefore, it is clear that the combination of these two supplements produce a faster and more salient remodelling process after injury. 

My glycine — pure powder, no fillers, 180g.

More Benefits Of Glycine

Here is a list of some of the many other benefits of taking glycine supplements:

  • Improves sleep
  • Boosts metabolism
  • Improves heart health
  • Brain food
  • Lowers inflammation 

To read more about these benefits, take a look at our blog on The Top 7 Benefits Of Glycine Powder. 

How Much Glycine Should I Take To Build Muscle? 

While technically “non-essential,” the amounts of glycine we synthesise, plus dietary glycine, may fall short of the amount we need for optimal metabolic function. For all of the necessary metabolic functions to occur, we need 15 grams of glycine, however we only produce around 2.5 grams per day. This leaves another 12 grams of glycine intake needed to function at our best. Studies indicate that other sources, like dietary glycine do not meet this need. 

This is where our glycine powder at Human Performance Hub comes in. We recommend that you consume 3 grams (approximately 1/2 teaspoon) with water or any other beverage per day or as directed by your health care practitioner. 

 

How Do I Take Glycine? 

Glycine is readily available as a dietary supplement in capsule or powder form. If you do not like taking pills, the powder form dissolves easily in water and has a sweet taste. 

Fun fact – the name glycine is derived from the Greek word for ‘sweet’ (glykys) because of its sweet taste. 

Since glycine is so sweet tasting, it is easy to incorporate into your diet by adding it to:

  • Coffee and tea
  • Soups 
  • Oatmeal
  • Protein shakes
  • Yogurt 
  • Pudding

Is It Safe To Take Glycine?

As with any supplements, glycine is safe to consume in appropriate amounts. Studies have used up to 90 grams of glycine per day over several weeks without serious side effects. For comparison, the standard dose used in studies is about 3-5 grams per day.  

How Much Glycine Should You Take Per Day?

Start with 1 scoop of glycine powder mixed with water and taken after your evening meal. This dosage can then be increased to a maximum of 30g if you do not see any benefit from a single scoop, remember to monitor the effects and response you get from taking the supplement. 

Always talk to a qualified practitioner if you need further specific advice for your health. 

Glycine Powder at Human Performance Hub

Now that you know how glycine builds muscle, take a look at our extensive range of Glycine Powder supplements at Human Performance Hub. 

Whether you’re looking to improve your physical performance by building and strengthening your muscles or you’re simply looking to improve your sleep, we have something for everyone’s needs. 

Take a look at our range online today, or get in touch with us for tailored advice.

 

My glycine — pure powder, no fillers, 180g.

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The Top 7 Benefits of Glycine Powder

Glycine is a naturally occurring amino acid that the body uses to create proteins. This is needed for the growth and maintenance of tissue, for the production of hormones and enzymes and for a number of other health benefits. In this article, we discuss the top 7 benefits of glycine to help you understand why supplementing with glycine can be so valuable.

So, what are the top 7 glycine benefits? Glycine is an amino acid that contributes to a number of health benefits including the production of serotonin and glutathione, improving sleep, supporting athletic performance, reducing the risk of heart disease and more.

Read on to learn more about what glycine is, what it does and how much should be taken per day to receive the benefits.

What is Glycine and What Does it Do?

Glycine is an amino acid that naturally occurs in the body. It can also be consumed in food such as meat, fish, dairy, legumes, or as a supplement. It is a building block for making proteins in the body and is involved in transmitting chemical signals to the brain, as well as stimulating the production of serotonin, the “feel-good hormone”. 

Further to this, glycine is also a key component of collagen, the protein that gives structure to the bones, skin, muscles and connective tissues. Other benefits and uses for glycine (in which we will go into more detail later) include:

  • Mood and memory
  • Sleep
  • Needed to produce an antioxidant
  • Improves brain-muscle performance
  • Decreases the risk of heart disease
  • Protects the liver from alcohol damage
  • Aids in the management and prevention of diabetes

My glycine — pure powder, no fillers, 180g.

Top 7 Benefits of Glycine

Below we go into more detail about the top 7 glycine benefits.

Powerful Antioxidant

Glycine is one of three amino acids that the body uses to create glutathione, a powerful natural antioxidant. Glutathione protects the cells against oxidative damage caused by free radicals (thought to underlie many diseases). 

If the body doesn’t naturally produce enough glycine (or other amino acids), less glutathione will be produced. This may negatively impact how the body handles oxidative stress. Over time, the body begins to produce less glutathione, therefore, it’s important to supplement glycine levels with diet or supplements. 

Decreases Risk of Heart Disease

As a powerful antioxidant and anti-inflammatory, glycine may help to reduce the risk of heart disease. In fact, a study in the Journal of the American Heart Association found that those with a higher plasma glycine level had a reduced risk of heart attack and had a more favourable heart disease profile.

Improves Brain-Muscle Performance

Glycine plays a part in the creation of creatine, a substance that provides muscles with the energy needed for short bursts of strength and speed. It is a particularly popular benefit for athletes. 

It can also provide the brain with energy which can help with cognitive functions such as short-term memory and reasoning. 

May Improve Sleep Quality

Amino acids like glycine are thought to have a calming effect on the brain and may help people to fall asleep easier. It may also help people to  stay asleep by lowering their core body temperature. 

Further to this, research has shown that glycine can help to lessen daytime sleepiness and improve cognition.

Aids in Diabetes Management and Prevention

It is thought that glycine may aid in the management and prevention of diabetes as glycine stimulates a gut hormone that increases the ability of insulin to remove glucose from the bloodstream. 

Protects the Liver from Alcohol Damage

Whilst there are a number of health benefits to reducing alcohol intake, glycine has been shown to reduce the harmful effects of alcohol on the liver by preventing inflammation. 

It may also reduce concentrations of alcohol in the blood by stimulating the metabolism of alcohol in the stomach, rather than in the liver which may prevent the development of fatty liver and alcohol cirrhosis.

Further to this, glycine may also aid in the reversal of liver damage and improve the recovery process. In a study, liver cell health returned to baseline 30% faster in those supplemented with glycine than those without. That being said, more research is needed in this area.

Impacts Mood and Memory

Glycine stimulates the production of serotonin, the “feel-good” hormone that helps to improve mood, memory and cognitive thinking. In fact, some people refer to glycine as a “natural antidepressant”. However, it’s important to note that these benefits are typically short-lived.

How Much Glycine Should You Take Per Day?

We recommend starting with 1 scoop of glycine powder mixed with a bit of water and taken after your evening meal. This dosage can be increased to a maximum of 30g if you do not see any benefit from a single scoop, but be sure to monitor the effects and response you get from the supplement.  Talk to a qualified practitioner if you need further specific advice for your health. 

My glycine — pure powder, no fillers, 180g.

Glycine Powder at Human Performance Hub

At Human Performance Hub, we offer our own Glycine Powder supplement to help improve your performance, encourage better sleep, boost your mood, and support a number of other health benefits. Take a look at our range online today, or get in touch with us for tailored advice.

 

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Hph Qa Roan 5 Trips For Better Sleep
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Q&A By Roan: Improving Your Sleep!

This month, we look at some slumber strategies and health-supporting minerals to help you improve your sleep. You probably know how essential sleep is to your health and wellbeing.

As discussed in many articles, sleep is the first one out of the three things I look at to help get faster results with my clients in their health and performance.

Read more

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Human Performance Hub Glycine Powder
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Human Performance Hub Glycine Powder

Simple and effective

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Human Performance Hub Glycine Powder
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Human Performance Hub Glycine Powder

Simple and effective

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Inositol Benefits for Brain and Body – 5 Science-Backed Health Benefits

Inositol is one of the most important vitamins you may never have heard of! It is often promoted as a general health supplement for women due to its benefits for fertility and polycystic ovarian syndrome (PCOS), as well as for relieving symptoms of premenstrual syndrome (PMS) and anxiety. However, inositol benefits a wide array of conditions in both women and men, and has many other health-promoting effects.

In this article, I’ll talk about why inositol is so essential and how you can boost it in your body.

 

So, what are inositol benefits? Inositol is beneficial in balancing neurotransmitters, but has a wide range of other health benefits including:

 

  • Promotes quality sleep
  • Improves PMS and PCOS symptoms
  • Reduces anxiety
  • Reduces depression
  • Aids weight loss

 

Read on to learn more about the health benefits of supplementing with inositol, as well as when and how to take it.

What is Inositol?

Inositol is a vital nutrient produced naturally in the body and found in plants and animals. Inositol plays a part in many bodily processes. However, one of the primary reasons we use inositol here at Human Performance Hub is its vital role in balancing neurotransmitters.

Inositol and Neurotransmitters

Neurotransmitters relay messages between the billions of neurons or nerve cells in your brain and affect many aspects of your life, ranging from moods, productivity, stress management, memory and learning ability, sleep, food cravings, addictions, etc.

 

While all neurotransmitters are essential, the “big four” are:

 

 

All major neurotransmitters rely on inositol to relay the messages between your brain cells. Like your phone needs a signal to work, neurotransmitters can’t do their thing without inositol.

 

Unfortunately, modern living, with high-stress levels, inadequate sleep, and poor nutrition, can rapidly imbalance your neurotransmitters;  to be physically and mentally healthy, you need a good balance of neurotransmitters.

 

Inositol is an excellent balancer because it’s naturally a part of many brain chemical systems. As such, inositol can help a wide array of health conditions as well as boost good health. It is one of the first supplements I recommend to new clients.

 

5 Inositol Benefits Backed by Science

Here are five ways that inositol can improve your health and wellbeing.

1. Inositol Helps to Promote Quality Sleep

The great thing about inositol is that it works as an adaptogen – this means it promotes only what your body needs on an individual basis. For example, GABA, an inhibitory neurotransmitter, slows down brain activity and puts your body in a calmer and more relaxed state. Low GABA activity in your body is linked to insomnia and disrupted sleep. Meanwhile, serotonin is another brain chemical that affects how you sleep. If serotonin is low, it can disrupt sleep.

 

So if you’re low in GABA and serotonin and struggle with sleep, inositol can help bring your levels back up. Alternatively, if you struggle to get out of bed in the morning due to low dopamine levels, inositol can help bring this up instead.

 

Learn more about how neurotransmitters and brain chemicals affect how we sleep in our blogs, The Brain Chemicals that Boost Sleep and Recovery and The Science and Sensibilities of Sleep.

 

2. Inositol Helps to Improve PMS and PCOS Symptoms

Inositol helps diminish the mood swings, depression, and anxiety of premenstrual syndrome (PMS) and the more severe premenstrual dysphoric disorder (PMDD). Taking inositol supplements can also positively improve polycystic ovarian syndrome (PCOS) symptoms like menstrual irregularities, infertility, weight gain, high blood sugar, and unhealthy cholesterol and triglyceride levels. 

 

Furthermore, several studies found that daily doses of inositol reduced blood triglyceride levels, improved insulin function, lowered blood pressure, and promoted ovulation in women with polycystic PCOS(3, 4, 5, 6). It supports ovarian function so well that some nutritional supplements specifically designed to encourage fertility contain inositol.

 

Inositol also shows potential in boosting fertility for men. One study of 194 men showed that inositol supplementation improved sperm quality, sperm count, and fertility after three months. 

3. Inositol Helps Lessen Anxiety

Several mental health disorders such as anxiety, panic attacks, OCD, and depression are linked to lower levels of inositol in the brain (8, 9). Inositol affects neurotransmitters and low inositol levels may contribute to decreased serotonin activity in your brain,  impacting behaviour and mood. Research on inositol supplementation showed improved symptoms associated with conditions affecting serotonin and the brain.

In some instances, inositol was more effective than the most commonly prescribed medications. For example, one study found that people taking inositol had fewer panic attacks per week compared to those taking SSRI (selective serotonin reuptake inhibitor) anxiety medication. 

 

4. Inositol Helps Reduce Depression

Like anxiety, inositol has benefits for depression. That’s because inositol levels are lower than average in people with depression, however, inositol increases serotonin and creates SSRI effects, similar to antidepressant drugs like Prozac. In one study of 28 people with depression, high doses of inositol (12 g/day) improved mood and all symptoms after four weeks. 

 

These studies suggest that inositol can be as effective, if not more, when compared to SSRI antidepressant drugs for different conditions.

5. Inositol Helps Weight Loss

Inositol can encourage weight loss by improving how the body responds to insulin. Insulin is a critically important hormone for controlling blood sugar levels, and when your body has a problem responding to insulin, the resulting insulin resistance causes blood sugar fluctuations. This can lead to compulsive overeating and cravings for sugary foods in many people.

 

Inositol helps reduce insulin resistance by improving the body’s sensitivity to insulin. In one study, women supplemented with 4 grams of inositol per day showed improved insulin sensitivity. (14)

 

Recommended supplementation

It’s best if you build up your inositol levels steadily. I recommend taking 900mg – 3,6 grams every night for at least one month.

The product I prefer is our Myo-Inositol. Each cap serving has 900mg of inositol. Most people find this the most convenient and economical way to take Inositol.

Takeaway

Inositol has tremendous health benefits due to its many roles in the body. It can help with stress, anxiety, hormonal issues, PCOS, acne, trouble with focus and sugar cravings, and metabolic conditions such as diabetes, autoimmune disorders, neurodegenerative diseases and more. If you have any of these issues or want to help prevent them, you should add inositol to your health toolkit.

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Consultations

We’re always here to help. If you have any questions or would like advice about supplements, nutrition, or training, please book in for a consultation.

 

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