Tag Archive for: sleep

sleeping man
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Should I Take Taurine Before Bed?

Taurine (2-aminoethanesulfonic acid) is an organic compound widely found in the human body. It is considered a conditional amino acid because it can be manufactured by the body. Taurine is essential for cardiovascular function, development of skeletal muscle, retinal function and the nervous system. One area that people tend to neglect are the benefits that taurine has on sleep. In this article, Human Performance Hub explores whether you should take taurine before bed and how it can impact sleep quality.

So, should I take taurine before bed? Whilst it is completely up to personal preference, taurine can be taken before bed to help you fall asleep more easily. This is because taurine helps lower cortisol levels, the stress hormones in the body. It also helps regulate the body’s production of melatonin, the chemical that signals to your brain when it should be feeling sleepy.

Keep reading to learn more about taurine’s impact on sleep and where to find any important information about this organic compound.

Key Takeaway: Taurine reduces cortisol levels and activates GABA receptors in your brain — two mechanisms that directly improve sleep quality and help you fall asleep faster.

Can I Take Taurine Before Bed? 

Yes. Early research shows that taurine, especially if combined with other ingredients, can act as a natural sedative to calm anxiety and lessen reactivity to stress, therefore allowing you to sleep more easily at bedtime. Taurine is a naturally-occurring compound found in the body that increases in response to prolonged periods of being awake. It activates GABA (A) receptors in the brain region known to regulate sleep and is also involved in the creation of the ‘sleep hormone’ melatonin, in the pineal gland. 

This is the taurine I use with clients — 1000mg, dosed for exactly this.

Does Taurine Help You Sleep and How Does Taurine Help You Sleep?

Taurine works through multiple mechanisms to improve sleep quality:

  • 1.Reduces cortisol (your stress hormone)
  • 2.Activates GABA receptors (calms your nervous system)
  • 3.Regulates melatonin production (controls sleep timing)
  • 4.Improves sleep quality (deeper, more restorative rest)

Martin Seeley, the CEO and sleep expert at Mattress Next Day, reported to The Mirror that taurine helps regulate a person’s sleep-wake cycle because it helps lower cortisol levels, otherwise known as the stress hormone, in the body. This means that taurine can promote restorative sleep more quickly because it stops you from feeling stressed before bed. He states that:

What Sleep Experts Say

“Taurine is a powerful amino acid that can help regulate your sleep-wake cycle and reduce the time it takes to fall asleep.” — Martin Seeley, Sleep Expert

“Whilst there’s still a lot of research that needs to be conducted to better understand taurine’s positive impact on sleep, it’s believed that taurine helps lower a person’s cortisol levels. As many studies show that stress can have a significant impact on how long it takes a person to fall asleep, taurine can, therefore, promote restorative sleep more quickly.“

Martin also added that taurine helps regulate the body’s production and release of melatonin, the chemical that signals to your brain when it should be feeling sleepy and when it should feel more awake. 

Recent Research (2023-2025)

Sleep Deprivation & Gut Health Connection (2025)

Recent groundbreaking research published in the Journal of Translational Medicine (Wang, Zhou, Zheng) reveals a critical link between sleep deprivation, gut health, and taurine levels. The study found that sleep-deprived individuals exhibit significantly reduced taurine levels in their microbiome. Taurine, a sulfur-containing amino acid produced by gut bacteria, plays a crucial role in maintaining intestinal integrity and preventing metabolic disturbances linked to poor sleep. This research highlights that maintaining adequate taurine levels is essential for protecting gut health from the negative effects of sleep deprivation.

Sleep Deprivation & Skin Health (2025)

A 2025 study in PMC demonstrated that taurine supplementation can restore skin barrier function and collagen production in sleep-deprived individuals. The research showed that taurine works at the cellular level to promote tight junction proteins and enhance collagen production, effectively counteracting the skin damage caused by circadian rhythm disruption from poor sleep.

Taurine’s GABA Mechanism for Sleep (2023)

A 2023 comprehensive review in PMC confirmed taurine’s neuroprotective effects and its role as a GABA receptor agonist. This mechanism is key to sleep improvement – taurine activates GABA receptors in the brain, which reduces neuronal excitability and promotes relaxation. This scientific confirmation strengthens the article’s existing explanation about how taurine works.

Sources of Taurine 

Taurine is a naturally-occurring substance mainly found in:

  • Fish (Scallops, tuna, octopus) 
  • Meat (Beef, chicken, turkey) 
  • Dairy products

In addition to getting taurine from food, you can also get it from some energy drinks and supplements. 

Myths and Misconceptions Surrounding Taurine 

More often than not, people have never heard of the organic compound taurine; however, if you have heard of it, there is a good chance you will have come across some bizarre theories. Let’s dismantle some of these common misconceptions: 

Let’s start with the word taurine. Whilst its name is derived from the zodiac name for bull, ‘Taurus’, it’s important to remember that taurine does not come from any part of the bull, in particular, bull’s urine or semen.

Fun fact – Historically, taurine was first isolated in 1827 from ox bile, which may help to explain its name and the enduring “made from bulls” myths

While many are aware of taurine’s ability to stimulate muscle growth and improve athletic performance, taurine actually promotes many more health benefits that are often neglected. Taurine has a number of other advantages, including its ability to provide relaxing sedative effects that help you fall asleep naturally. 

Further Health Benefits of Taurine 

Clinical studies have shown that supplemental taurine has many verifiable benefits, these include: 

  • Improves athletic performance, increasing endurance and strength 
  • May reduce the risk of cardiovascular disease by reducing blood pressure and inflammation
  • May help to increase the growth of brain cells (can decrease the side effects of Parkinson’s disease)
  • May help to treat metabolic syndrome. Researchers have found that taurine reduces triglycerides to prevent obesity, improves insulin resistance to regulate the metabolism of glucose, lowers cholesterol and reduces blood pressure. 
  • Taurine is an antioxidant, which means it can help prevent inflammation. Studies have shown it can actually help to heal periodontal disease. 
  • It can help prevent congestive heart failure and liver disease (hepatitis) 
  • In diabetics, taurine can improve blood sugar control. 

Is It Safe To Take Taurine as a Supplement? 

Yes. Taurine is completely safe to take as a supplement and has many benefits. Research studies have not identified any common side effects to date, however, bear in mind that there is not sufficient evidence to support the idea that taurine is the ‘best supplement for promoting sleep’. 

Industry experts use their customers to vouch for taurine’s effectiveness as a sleep aid. According to them, 98% would recommend taurine to a friend, 97% reported that they slept better, 77% report that they were able to fall asleep faster and 78% reported that after trailing taurine, they woke up less frequently throughout the night. 

Is It Safe To Take Taurine Everyday? 

Yes. According to the best available evidence, taurine has no negative side effects when supplemented appropriately. 

One 2019 report suggests that the highest daily dose of taurine you can safely consume is 3 grams per day. However, the European Food Safety Authority (EFSA) suggested in its 2012 guidelines that you can safely take up to 6 grams per day

If better sleep is the goal, this is where I’d start — one capsule 30–45 minutes before bed.

Current Dosage Recommendations

Based on recent research and clinical guidance:

For sleep support: 500-2000 mg per day (no associated side effects)
Optimal dosing: 1000 mg once or twice daily
Best timing: Evening, 1-2 hours before bed
Stack option: Combine with GABA for enhanced effect
Dietary sources: Fish, shellfish, poultry, and dairy contain natural taurine
  • Plant-based option: Supplements available for those following vegetarian/vegan diets

Sources of Taurine

Animal Sources Plant-Based Options Supplement Forms
Fish Fortified plant milks Powder form
Shellfish Nutritional yeast Capsules
Poultry Seaweed Liquid form
Dairy

Frequently Asked Questions About Taurine and Sleep

Q: How long does it take for taurine to work for sleep?

Most users report improvements within 3-7 days of consistent supplementation, though some notice effects within the first dose. Results vary based on individual metabolism and dosage.

Q: Can I take taurine with other sleep supplements?

Yes. Taurine works well with GABA, magnesium, and glycine for enhanced sleep support. However, avoid combining with stimulants like caffeine.

Q: Is taurine better than melatonin for sleep?

Both work differently. Taurine addresses cortisol and GABA receptors (the “why you’re stressed” problem), while melatonin signals sleep timing. Many users find combining both more effective than either alone.

Q: What’s the best time to take taurine for sleep?

Take 500-1000 mg approximately 1-2 hours before bed for optimal results.

Q: Will taurine make me drowsy during the day?

No. Taurine works by supporting your natural sleep-wake cycle, not by forcing drowsiness. It only promotes sleep when taken in the evening.

Q: Can vegetarians get taurine naturally?

Limited amounts from dairy products. Most vegetarians benefit from supplementation since taurine is primarily found in animal sources.

Q: Is taurine safe for long-term use?

Yes. Research shows no negative side effects with daily supplementation up to 6 grams per day (EFSA guidelines).

Taurine Supplements At Human Performance Hub

Now that you are aware of the many benefits of taking taurine, why not take a look at our taurine supplements at the Human Performance Hub. 

If you are looking to improve the quality of your sleep, taurine supplements are a great way to help with recovery and sleep by downregulating the nervous system.

If better sleep is the goal, this is where I’d start — one capsule 30–45 minutes before bed.

Key Point to Add

More than one-third of adults in the Americas, Europe, and Asia report fewer than the recommended 7 hours of sleep per night. This widespread sleep deprivation makes taurine supplementation increasingly relevant for maintaining not just sleep quality, but overall health including gut function and skin barrier integrity.

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

References & Sources

    1. Wang, Zhou, Zheng (2025). Sleep Deprivation & Gut Health Connection. Journal of Translational Medicine. Read study
    2. Sleep Deprivation & Skin Health (2025). PMC Research. Read study
    3. Taurine’s GABA Mechanism for Sleep (2023). PMC Comprehensive Review. Read study
    4. Healthline. What is Taurine. Read article
    5. Baylor College of Medicine. How Stress Can Affect Your Sleep. Read article
    6. NCBI. Taurine Supplementation Evidence. Read study
    7. European Food Safety Authority (EFSA) 2012. Guidelines on Taurine Safety. Read guidelines
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Sleep and bone broth protein
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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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Human Performance Hub Magnesium And Health
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Health Advantages of Magnesium: Sleep Enhancement and Blood Pressure Regulation

Dive into the impressive health perks of magnesium, an indispensable ally for improved sleep quality and effective blood pressure management. Commonly sourced from various foods, this crucial nutrient is conveniently accessible in supplement form. Our specially formulated magnesium powders at Human Performance Hub stand ready to fill any dietary gaps.

We pridefully introduce Magnesium Orotate, Magnesium Glycerophosphate, and TRAACS Magnesium Bisglycinate — supplements expertly crafted to enhance your sleep, regulate blood pressure, and mitigate anxiety and menopausal discomforts.

Magnesium: An Essential Nutrient for Whole-Body Health

Magnesium’s Crucial Functions Within the Body

Magnesium is at the heart of more than 300 essential biochemical processes. This mineral is essential for bone strength and maintaining healthy muscles and cardiac function. It efficiently converts what we consume into usable energy, is pivotal in protein synthesis, and orchestrates intricate communication across the brain and neurological systems. A paucity of magnesium can contribute to muscular dilemmas, heightened anxiety, and an elevated risk of cardiovascular diseases. Adequate magnesium levels are paramount for consistent nerve operations and maintaining a rhythmic heartbeat.

Advantages of Magnesium Supplements

While a well-rounded diet can provide sufficient magnesium, modern agricultural practices may impede the nutrient’s presence in our food sources. Our supplements, such as Magnesium Orotate and others, show their true value here. They are especially beneficial for individuals with dietary magnesium deficits from stress, vigorous activities, or conditions like menopause.

Regular supplement intake helps maintain a consistent level of magnesium, which has been shown to aid sleep improvement, blood pressure control, and mental well-being. Incorporating a magnesium supplement into your daily wellness regimen is a proactive step towards holistic health.

The Comprehensive Health Benefits of Magnesium

Magnesium as a Catalyst for Sleep Improvement

Magnesium is renowned for fostering restful sleep. It pacifies the nervous system while activating mechanisms conducive to relaxation. It modulates melatonin, the hormone responsible for your sleep-wake cycles, and interacts with neurotransmitters that modulate neural activity, thereby reducing stress and anxiety that can often interrupt sleep. Consumers frequently report an enhancement in sleep quality with regular magnesium supplementation. Our TRAACS Magnesium Bisglycinate, taken at bedtime, could be instrumental in achieving profound, restorative sleep.

The Role of Magnesium in Blood Pressure Regulation

Magnesium’s contribution to heart wellness is significant. Research demonstrates that magnesium can dilate blood vessels, effectively reducing elevated blood pressure — a critical factor for those managing hypertension or at risk of heart disease. Supplements containing magnesium are particularly effective in lowering blood pressure in individuals with identified deficiencies or diagnosed hypertension. Sustained magnesium consumption has been associated with long-term blood pressure stabilisation, contributing to overall heart health. As with any dietary supplement, consult a healthcare provider before starting a magnesium regimen, particularly if you have preexisting health conditions.

Magnesium’s Efficacy in Anxiety Reduction

Through its sedative effects on the nervous system, magnesium plays a key role in mitigating feelings of anxiety. It helps diminish stress-signalling hormones and bolsters the brain’s capacity to respond to stress. It may also balance mood-influencing neurotransmitters, thus facilitating a soothing effect. Magnesium is commonly recommended for anxiety relief. However, it is advisable to include magnesium as a component of a multifaceted approach to managing anxiety.

Selecting the Optimum Magnesium Supplement

Magnesium Orotate 100 mg for Fundamental Health Requirements

Choosing an appropriate magnesium supplement in terms of type and dosage is vital. We often suggest starting with Magnesium Orotate 100 mg for its superior bioavailability. Beneficial for cardiovascular robustness and enhancing athletic performance through its role in producing energy, it provides an excellent introductory dosage, which a healthcare professional can fine-tune.

Praise for Absorption: Magnesium Glycerophosphate 100 mg

Our magnesium glycerophosphate 100 mg is distinguished by its exceptional absorption capabilities. Coupled with glycerophosphate, it ensures optimal uptake, offering your body more of the mineral’s benefits even in smaller doses. Known for its gentle action on the digestive system, it’s an excellent choice for addressing muscle cramps and general fatigue.

The Bioavailability Conqueror: TRAACS Magnesium Bisglycinate

Enhanced bioavailability is the hallmark of our chelated TRAACS Magnesium Bisglycinate, resulting in superior absorption without gastrointestinal discomfort. This magnesium type stands out due to TRAACS—a patented system guaranteeing the body’s maximum magnesium uptake.

Buy Magnesium Tri Complex

Buy Magnesium Tri Complex

Personalised Benefits: Magnesium for Specific Health Conditions

Managing Menopause with Magnesium

For managing the symptoms of menopause, such as hot flashes and mood fluctuations, magnesium proves invaluable. It contributes to hormonal equilibrium and serves as a natural tranquilliser. Supporting critical areas such as bone and heart health, magnesium is especially important during the menopausal transition.

Identifying the Best Magnesium Supplement for Your Needs

Selecting the most suitable magnesium supplement is a decision best tailored to your unique health requirements and aspirations. A healthcare provider’s counsel is the optimal route for individualised recommendations. Human Performance Hub offers a spectrum of high-quality magnesium formulations to align with your wellness objectives. You can find insightful guidance on choosing magnesium supplements on our blogs and search function.

Your Trusted Resource for Magnesium: Human Performance Hub

Premium-Quality Magnesium Supplements You Can Depend On

Our commitment to delivering magnesium supplements of the highest calibre is unwavering, and each batch is stringently tested for purity and efficacy. You select a dependable source for premium-grade magnesium supplements by choosing Human Performance Hub.

Your Collaborative Ally for Enhanced Health

Human Performance Hub is a supplier and your collaborative ally in pursuing optimal health. Our well-versed team stands ready to guide you to the magnesium supplement that perfectly supports your health objectives. With our expert assistance, you can start your wellness journey. Our website is a treasure trove of knowledge on the importance of magnesium in sustaining peak health.

Explore our comprehensive magnesium supplement range and embrace a healthier lifestyle under the expert guidance of Human Performance Hub.

FAQs About Magnesium

  1. What are magnesium’s key health benefits? Magnesium contributes to various health benefits, including sleep enhancement, blood pressure regulation, muscle and cardiac function, energy production, nerve operations, and mood balance. It also plays a crucial role in mitigating symptoms of menopause and anxiety.

  2. How do magnesium supplements improve sleep quality? Magnesium has calming effects on the nervous system and aids in sleep induction by adjusting melatonin, the hormone responsible for regulating sleep-wake cycles. Moreover, it interacts with neurotransmitters that influence neural activity, helping to reduce stress and anxiety that can disrupt sleep.

  3. What is magnesium’s role in blood pressure control? Magnesium consumption has been linked to dilation of blood vessels, effectively lowering high blood pressure—critical for those living with hypertension or at risk for heart disease. Regular magnesium intake helps stabilise blood pressure over time, contributing to overall cardiovascular health.

  4. Which magnesium supplement should I choose?  Your choice depends on your unique health needs and goals. If you’re a beginner, Magnesium Orotate 100 mg can be an excellent starting point. Magnesium Glycerophosphate 100 mg is known for its optimal absorption capabilities, and TRAACS Magnesium Bisglycinate offers superior absorption without causing gastrointestinal discomfort.

  5. How does magnesium help with menopause? Magnesium can help control symptoms of menopause, such as hot flashes and mood swings, as it contributes to hormonal balance and serves as a natural tranquiliser. It’s also important for maintaining bone and heart health during menopause.

Validating Research and Resource Materials

Here are select resources and research studies for those interested in the scientific grounding of magnesium’s health advantages:

 

Further reading:

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sleepy
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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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Glycine Powder
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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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Human Performance Hub Glycine Powder
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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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Newsletter July Summer
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Summer Bodies with FREE SHIPPING & 10% discount!

A few questions for you,

Do you want High Energy?

Do you want your body to be Fat Burning machine?

Do you want to improve your Heart Health?

Do you want to improve Brain Wellness and Longevity?

Read more

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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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Hph May Newsletter Sleep
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Improve Your Sleep with FREE SHIPPING & 10% discount!

Do you have trouble falling or staying asleep?

Do racing thoughts in your head keep you up at night?

Do you have poor morning energy?

Read more

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Human Performance Hub Magnesium Bisglycinate
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8 Magnesium Bisglycinate Benefits – Why You Should Supplement with Magnesium Bisglycinate

Research has shown that almost 50% of people have a magnesium deficiency, yet it is vital for more than 300 enzymatic reactions in the body. Plus, a magnesium deficiency can cause a number of health issues, including heart, kidney and bone health. In this article we explain some of the top magnesium bisglycinate benefits and how to properly supplement with magnesium.

So, what are magnesium bisglycinate benefits? The benefits of taking magnesium supplements include:

  • Maintaining bone health
  • Aiding digestion
  • Promoting cardiovascular health
  • Enhancing sleep and relaxation
  • Relieving chronic headaches
  • Supporting women’s health

Read on to learn more about magnesium bisglycinate and how supplements can benefit your health. We also advise on dosage and how to take magnesium supplements for maximum results.

What are Magnesium Bisglycinate Benefits?

Magnesium bisglycinate has been shown to have a variety of health benefits, including:

Maintains Bone Health

Magnesium partners with calcium in maintaining bone health. Many individuals supplement calcium without adequate magnesium, leading to ineffective support for bone health. Magnesium is also needed for the proper activity of vitamin D which is crucial for bone health.

Aids Digestion and Elimination

Individuals with low stomach acid or less-than-optimal digestion often lack adequate magnesium since absorption is compromised. Magnesium chelates help restore a healthy magnesium balance when digestion is inefficient and promotes a healthy elimination pattern.

Promotes Cardiovascular Health

Magnesium helps support muscle relaxation and function, which is vital to cardiovascular health since the heart is a muscular organ. Magnesium is also an essential cofactor in several enzymes that support healthy blood pressure.

Enhances Relaxation and Sleep

As magnesium helps muscles relax, it can enhance general relaxation, promote a sense of calm, and support normal sleep patterns.

Helps Metabolise Carbohydrates

Magnesium is critical for the biochemical reactions involved in converting carbohydrates and fats into energy. It may also contribute to the proper functioning of insulin receptors.

Supports Kidney Health

As magnesium balances calcium, it may support kidney health by reducing the risk of abnormal deposits in the kidneys.

Relieves Chronic Headaches 

Magnesium supplementation has long been known to reduce the frequency and severity of migraines and milder forms of headaches. Since as many as half of all migraine sufferers may be magnesium-deficient, researchers note that “oral magnesium is warranted in all migraine sufferers.”

Regarding migraine prophylaxis, adequate quantities of magnesium is critical for maintaining the electrolyte balance that contributes to the proper polarisation of neuronal membranes. Overlapping pathophysiologic mechanisms were noted between migraine and epilepsy; abnormalities in neuronal polarisation and excitability may contribute to migraine, as they are known in seizure disorders.

Contributes to Women’s Health 

Magnesium deficiency contributes to numerous health issues in women, such as dysmenorrhea, premenstrual syndrome, menstrual migraine, and post-menopausal symptoms. Research determined that supplemental magnesium helps prevent or relieve symptoms in these cases and may also positively impact eclampsia, pre-eclampsia and leg cramps during pregnancy.

What is Magnesium Bisglycinate?

Magnesium is an essential mineral that assists in over 300 biochemical reactions in the body. It is crucial for energy production, bone and muscle health, physical strength and mobility, neurological health, and metabolism.

As the second most abundant mineral inside cells, magnesium helps convert food (especially carbohydrates) to energy. Over 60% of the body’s magnesium is stored in the skeleton; the remaining portion is primarily housed in your muscles.

Magnesium bisglycinate is made when two separate glycine molecules occupy an active site on each magnesium molecule, leading to superior absorption because of increased solubility – this makes magnesium supplements easy to consume.

Sources of Magnesium

The primary sources of magnesium are food and supplements. Research suggests that ocean seawater also contains  high levels of magnesium, perhaps more than food. In this case, the body would absorb magnesium through the skin whilst, for example, swimming. This is particularly beneficial as some people have difficulties breaking down  and absorbing magnesium-rich foods in the gut and intestine.

The highest magnesium-rich foods include:

  • Dark leafy greens
  • Seeds and nuts
  • Beans, fish
  • Whole grains
  • Avocado
  • Bananas.

While you can get magnesium from food sources, most people do not get enough; minerals are not stored in the body, therefore, it’s incredibly important to consume an adequate amount every day, which is why including a magnesium supplement in your diet is vital to boost and maintain optimal levels of this essential mineral.

How Much Magnesium Bisglycinate Should I Take?

We recommend that magnesium bisglycinate be taken between your evening meal and going to bed. However, unlike many other supplements, it can be taken on an empty stomach if necessary. 

The recommended daily intake for men and women is:

  • Women – 2 capsules per day (~300mg)
  • Men – 4 capsules per day (~600mg)

Human Performance Hub’s Magnesium Bisglycinate contains highly absorbable magnesium, with each capsule providing 150 mg of elemental magnesium. This product should not cause any unfavourable gastrointestinal symptoms associated with magnesium supplementation due to the very stable chelate formed between two glycine molecules and each magnesium ion via a patented process.

 

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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.

Further Reading

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