Modest doses of 3 to 6 g per day taken in single dose are recommended.
Generally speaking, doses considered high in medical experiments are 0.8 g of Glycine per kilo of body weight (2). For a person weighing 80 kg, this corresponds to a dose of 64 g.
Modest doses of 3 to 6 g per day taken in single dose are recommended.
Glycine is a non-essential amino acid ubiquitous in muscles, tendons, ligament, and skin collagen. Intense physical activity will increase your glycine needs, but you may not be able to obtain enough without supplementation.
Glycine and collagen
In collagen proteins, glycine accounts for one third to one quarter of all amino acids. It is the amino acid most present in this basic material that prevents the risk of injury by strengthening tendons, muscles, ligaments, and the skin.
Impact of glycine on blood sugar, insulin, and diabetes
The oral intake of about 5g of glycine produces a very slight hypoglycaemic effect by stimulating insulin secretion. Combined with glucose, the rise in blood sugar levels is reduced.
Improved sleep quality
By acting as an inhibitory neurotransmitter in the brain, glycine improves the quality of sleep and thus reduces your need to sleep more.
One of the effects of glycine supplementation is fat loss, which will be all the more effective the more sensitive you are to its GH booster effect.
For further details on the benefits of Nutrimuscle glycine, visit the Find out more section.
Proteins contribute to the development and maintenance of muscle mass.
Crystallized Glycine Nutrimuscle is obtained from a mixture of 3 raw materials: Chloroacetic Acid, Amine and Urotropin, purified with water on activated carbon and crystallized.
Nutrimuscle Crystallized glycine does not use any GMO processing substance.
Nutrimuscle crystallized glycine is suitable for vegetarians.
Powdered crystallised glycine:
- Crystallised glycine.
Crystallised glycine capsules:
- Crystallised glycine
- Vegan capsule (pullulan)
6 scoops contain 6 g of crystallised glycine.
6 capsules contain 5.4 g of crystallised glycine.
|100 g||1 capsule||6 g||6 capsules|
|Proteins||0 g||0 g||0 g||0 g|
|Carbohydrates||0 g||0 g||0 g||0 g|
|Fat||0 g||0 g||0 g||0 g|
|Calories||406 kcal||3,67 kcal||24 kcal||22 kcal|
|Energy||1697 kJ||15,33 kJ||102 kJ||92 kJ|
Nutrimuscle crystallised Glycine is a supplement that may be of interest to athletes:
- It prevents the risk of injury by strengthening tendons, ligaments, and muscles
- It protects the general health of endurance athletes, especially the kidneys
Take 6 g (6 scoops or 6 capsules) either after training with your protein or in the evening with your meal.
After taking Glycine orally, the level of this amino acid increases rapidly in the blood, reaching its maximum level after about 40 minutes (1). A 5 g dose multiplies your blood Glycine level by 4. Then it goes back down to its initial level an hour later.
We do not recommend using Nutrimuscle crystallised Glycine before exercise as it can promote sleep and tends to have a hypoglycaemic effect (1).
Nutrimuscle crystallised Glycine it sweet, making it easy to drink in water. It can also be taken with your protein, of which it will slightly enhance the taste.
You can consume it directly as it is; it will be akin to eating caster sugar.
The use of crystallised Glycine is contraindicated in the following cases:
- If you are prone to high blood pressure, it is best to avoid high doses of Glycine, although this aspect of Glycine remains a matter of debate (3)
- Anyone suffering from neural disorders, whether or not they are taking medication
Adverse reactions between supplements:
To avoid bloating, do not take Nutrimuscle's crystallised Glycine at the same time as Potassium Bicarbonate.
Avoid taking Nutrimuscle crystallised Glycine, which is a relaxant, with a stimulant such as Natural bio booster or organic Guarana.
- (1) Gannon MC. The metabolic response to ingested glycine. Am J Clin Nutr December 2002 vol. 76 no. 6 1302-1307
- (2) Palmer C. The cognitive effects of modulating the glycine site of the NMDA receptor with high-dose glycine in healthy controls. Hum Psychopharmacol. 2008 Mar;23(2):151-9.
Find out more
In the early 1930s, scientists discovered the protective and beneficial properties of Glycine supplementation for our muscles (7). It took only two years for these researchers to understand that the effects of Glycine were due to the increased production of Creatine (8) by the body (note: the naturally anabolic effects of Creatine on muscles were discovered in the 1910s).
In the 1940s, several studies showed a power take-off and increased muscle mass among men who consumed 6 g of Glycine per day (9 - 10). These favourable effects are closely related to the body's increased production of Creatine.
In the 1970s, new studies confirmed that taking Glycine promotes both creatine synthesis and nitrogen retention (natural anabolism; 11 - 12).
All these discoveries show that the effect of a Creatine supplement can be reproduced by taking Glycine. These beneficial results may be of interest to athletes who do not wish to use creatine supplementation directly. However, it is preferable to combine CREATINE and Glycine for maximum effect.
It's rare for consumers to have access to the names of the suppliers of the raw materials that go into the supplements they consume. However, this is essential to ensure product traceability.
At Nutrimuscle, we use only the highest quality Crystallised Glycine, the quality of which is guaranteed by Jizhou City Huayang Chemical Co, Ltd.
What matters most to us is the quality of the raw materials, your health, and the results you achieve using our nutritional supplements.
This quality is essential for amino acids such as Nutrimuscle crystallised Glycine, which is intended for frequent consumption (every day or even several times a day) in large quantities.
There is a synergy between Glycine and Magnesium with regard to the manufacture and retention of Creatine (12). Indeed, the urinary losses of Creatine are greatly increased in case of Magnesium deficiency (13). In addition, this mineral participates in the synthesis of Creatine by the body. Magnesium will therefore double help Glycine to increase Creatine reserves.
Since Glycine is a non-essential amino acid, the body must capture other amino acids in order to metabolize them (destroy them and use their molecules) to transform them into Glycine. One of these amino acids is hydroxyproline, a rare amino acid that is vital for the health and integrity of tendons (1).
It is the key ingredient in PEPTAN. The latter also provides Glycine, but one does not take PEPTAN to see its hydroxyproline transformed into Glycine. Taking Glycine will reduce the endogenous production (by the body) of Glycine which will save hydroxyproline. Taking Glycine will therefore make PEPTAN more effective, as it is better able to increase cellular levels of hydroxyproline.
Glycine is used as a raw material by the body to synthesize glutathione, a powerful antioxidant which explains, at least partially, the protective effects of Glycine (1 - 2 - 3).
Glycine could also exert an anti-inflammatory action and beneficial for the immune system (4 - 5 - 6).
Glycine and collagen
In collagen proteins, Glycine makes up one third to one quarter of all amino acids (24). In athletes, Glycine deficiency has been shown to be associated with a greater risk of injury than normal. (25) In endurance athletes, Glycine supplementation protects the integrity of the athlete's health, especially in the kidneys (26).
Glycine and diabetes
Oral intake of approximately 5g of Glycine produces a very slight hypoglycaemic effect by stimulating insulin secretion. Combined with glucose, the rise in blood sugar level is greatly reduced (24) .These results confirm the effects of Glycine observed in many other studies (28 - 29 - 30 - 31): too high elevations since the level of sugar in the blood is toxic, these hypoglycemic effects of glycine explain the beneficial effects of this amino acid observed in people with diabetes (32).
Glycine and sleep
In the brain, Glycine acts as an inhibitory neurotransmitter in the brain (4 - 19) which has the effect of helping some people to sleep better. However, since the mechanisms of sleep are very complex and vary greatly from one person to another, the response of each to Glycine supplementation will therefore be very variable.
It appears that approximately 40% of people doze off quickly after administration of Glycine (20).
Some series of studies have shown that taking 3g of Glycine before going to bed improves the quality of sleep and therefore decreases the need to sleep (21 - 22)
Glycine and weight loss
Glycine is also associated with fat loss in several studies (1 - 18).
Proteins contribute to the development and maintenance of muscle mass.
Glycine and the natural secretion of growth hormones
In men who do weight training, taking 12g of Glycine orally before training tends to increase the natural secretion of growth hormone (GH) which takes place during exercise (15).
Similarly, the intake of 12g by these same subjects at rest works very well in some athletes, but not at all in others.
This double study therefore shows the very contrasting response of Glycine concerning the secretion of growth hormone: some respond very well, others not at all!
This confirms the very random results obtained in the treatment of mental disorders by supplementation with Glycine. The results are quite positive overall, but the individual benefits vary extremely (16).
These differences are largely explained by the difference in penetration of glycine into the brain. In some, Glycine massively reaches the brain: they will therefore respond strongly to Glycine. In others, glycine fails to enter the brain, so their response will be minimal or nonexistent, even at mega-doses (17).
Glycine and memory
Some research shows beneficial effects of Glycine on the brain especially on memory, but these results are not universally recognized (23).
- (1) Wang W. Glycine metabolism in animals and humans: implications for nutrition and health. Amino Acids. 2013 Sep;45(3):463-77.
- (2) Díaz-Flores M. Oral supplementation with glycine reduces oxidative stress in patients with metabolic syndrome, improving their systolic blood pressure. Can J Physiol Pharmacol. 2013 Oct;91(10):855-60.
- (3) Matilla B. [Glycine: a cell-protecting anti-oxidant nutrient]. Nutr Hosp. 2002 Jan-Feb;17(1):2-9.
- (4) Gundersen RY. Glycine--an important neurotransmitter and cytoprotective agent. Acta Anaesthesiol Scand. 2005 Sep;49(8):1108-16.
- (5) Zhong Z. L-Glycine: a novel antiinflammatory, immunomodulatory, and cytoprotective agent. Curr Opin Clin Nutr Metab Care. 2003 Mar;6(2):229-40.
- (6) Wheeler MD. Glycine: a new anti-inflammatory immunonutrient. Cell Mol Life Sci. 1999 Nov 30;56(9-10):843-56.
- (7) Cuthbertson D P. The treatment of muscular dystrophy with glycine. QJM: An International Journal of Medicine 1934. 616 July. p:411-435
- (8) Mildred A. The influence of glycine on the excretion of creatine and creatinine. American Journal of PhysiologyPublished 31 March 1935Vol. 111no. 596-610
- (9) Chaikelis AS. The effect of glycocoll (glycine) ingestion upon the growth, strength and creatinine-creatine excretion in man. Am J Physiol 1941 132 p578
- (10) Horvath SM. The influence of glycine on muscular strength. Am J Physiol 1941 134(3) p469
- (11) Crim MC. Creatine metabolism in men: urinary creatine and creatinine excretions with creatine feeding. The Journal of nutrition, 1975. 105. p:428.
- (12) Crim MC. Creatine metabolism in men: creatine pool size and turnover in relation to creatine intake. J nutr. 1976 106. p371.
- (13) Morrison JF. Kinetic studies of the activation of creatine phosphoryltransferase by magnesium. Biochimica et Biophysica Acta Volume 52, Issue 1, 2 September 1961, Pages 82–96
- (14) Métabolisme des acides aminés et de créatine dans des cas de carence magnésique. Magnesium Bull 1986 6 p:273
- (15) Vincent, KR. Effect of glycine ingestion and acute resistance exercise on growth hormone release in male weightlifters. Medicine & Science in Sports & Exercise. 28(5):191, May 1996.
- (16) Kaufman MJ. Oral glycine administration increases brain glycine/creatine ratios in men: a proton magnetic resonance spectroscopy study. Psychiatry Res. Aug 30, 2009; 173(2): 143–149.
- (17) Palmer C. The cognitive effects of modulating the glycine site of the NMDA receptor with high-dose glycine in healthy controls. Hum Psychopharmacol. 2008 Mar;23(2):151-9.
- (18) Lustgarten MS. Serum glycine is associated with regional body fat and insulin resistance in functionally-limited older adults. PLoS One. 2013 Dec 31;8(12):e84034.
- (19) Hernandes MS. Glycine as a neurotransmitter in the forebrain: a short review. J Neural Transm. 2009 Dec;116(12):1551-60.
- (20) Fekkes D. Glycine, exercise and fatigue. Amino Acids. 2001 21(1) : p60.
- (21) INAGAWA K. Subjective effects of glycine ingestion before bedtime on sleep quality Sleep and Biological Rhythms 2006 Volume 4, Issue 1, pages 75–77.
- (22) Yamadera W. Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Sleep and Biological Rhythms 2007 Volume 5, Issue 2, pages 126–131
- (23) File SE. Beneficial effects of glycine (bioglycin) on memory and attention in young and middle-aged adults. J Clin Psychopharmacol. 1999 Dec;19(6):506-12.
- (24) Gannon MC. The metabolic response to ingested glycine. Am J Clin Nutr December 2002 vol. 76 no. 6 1302-1307
- (25) van den Baar MT. Plasma amino acids and sports injuries. Amino Acids. 2004 Feb;26(1):71-6.
- (26) Klause N. The use of glycine for nephroprotection in athletes taking part in endurance sports. Int J Sports Med. 1991 12 : p123
- (27) Stamler J. Dietary glycine and blood pressure: the International Study on Macro/Micronutrients and Blood Pressure. Am J Clin Nutr. 2013 Jul;98(1):136-45.
- (28) Iverson JF. Interaction of ingested leucine with glycine on insulin and glucose concentrations. J Amino Acids. 2014;2014:521941.
- (29) Cochrane WA. Familial hypoglycemia precipitated by amino acids. J Clin Invest 1956;35:411–22.
- (30) Kanai I. Effects of amino acids on blood glucose regulation. Biochem Z 1932;248:383–8.
- (31) Chikano M. Effect of amino acids and their derivatives on epinephrine hyperglycemia. Biochem Z 1929; 205:154–65.
- (32) Gonzalez-Ortiz M. Effect of glycine on insulin secretion and action in healthy first-degree relatives of type 2 diabetes mellitus patients. Horm Metab Res 2001;33:358–60.
Certificates and studies
- Serine+glycine, essential for muscle stem cells
- Do you need more glycine during pregnancy?
- Health benefits of glycine?
- Serine and glycine for muscle regeneration
- The link between glycine metabolism and diabetes?
- What are the effects of glycine on collagen expression?
- What is the total antioxidant capacity of the diet and mortality?
- Glycine is important in the nervous system
- Glycine increases insulin sensitivity
- Antioxidants against menopausal symptoms?
- What are the anti-inflammatory and anti-fat effects of glycine?
- Antioxidant deficiency in athletes?
- The roles of glycine, proline and hydroxyproline
- Metabolic roles of glycine
- what are the health and longevity benefits of glycine?
- what are the effects of glycine deficiency?
- leucine and glycine synergy on performance?
- more antioxidants = less diabetes
- sport increases the need for anti-oxidants do anti-oxidants delay ageing?
- anti-oxidants boost the anabolic effect of proteins
- anti-oxidants help you live longer
- anti-oxidants + omega 3: good for the heart
- sport increases the need for anti-oxidants
- glycine fights against tendon inflammation
- green tea - glycine synergy against tendonitis
- what anti-cancer actions does glycine have?
- what anabolic effect does glycine have?
- glycine helps leucine to be more anabolic
- are irradiated foods good for you?
- glycine protects the bone structure
- a lack of citrulline, glutamine and glycine makes you fat
- creatine increases the need for glycine, glutamine, taurine
- the use of dietary supplements is beneficial to health
- health benefits of glycine
- benefits of glycine on blood circulation