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Also known as: Aminoacetic Acid
The simplest amino acid with outsized importance — a collagen precursor, glutathione cofactor, sleep enhancer, and methyl group buffer that becomes conditionally essential with age.
Glycine is the smallest and simplest amino acid, yet it plays critical roles in collagen synthesis, glutathione production, creatine formation, and neurotransmission. A 2023 study estimated that humans are chronically glycine-deficient — we synthesize only 85% of daily needs.
Methionine restriction extends lifespan in animal models. But you don't need to restrict methionine if you increase glycine — glycine metabolizes excess methionine through the glycine N-methyltransferase pathway. This may partially explain why high-meat diets are associated with reduced longevity unless balanced with glycine-rich foods (bone broth, collagen).
Glycine reduces core body temperature by increasing blood flow to peripheral tissues (hands, feet). Lower core temperature is a prerequisite for sleep onset. It also acts as an inhibitory neurotransmitter via glycine receptors in the brainstem, promoting relaxation.
Glycine acts as an inhibitory neurotransmitter at glycine receptors in the brainstem and spinal cord. It is a co-agonist at NMDA receptors (required for NMDA receptor activation). It serves as the rate-limiting amino acid in collagen synthesis and a co-substrate in glutathione production. It reduces core body temperature via NMDA-mediated vasodilation.
Typical Dose
3-10g
Frequency
Daily (3g before bed, remainder with meals)
Cycle Length
Ongoing
Half-Life
~4 hours
Multiple RCTs for sleep quality. Strong mechanistic evidence for longevity. Animal lifespan extension studies. Clinical use as IV cytoprotectant.
Exceptionally safe — it's the most abundant amino acid in the body. Sweet taste makes it easy to take. No adverse effects at recommended doses. Very high-dose IV glycine is used safely in clinical settings. May cause mild sedation (beneficial at bedtime).
An mTOR inhibitor and FDA-approved immunosuppressant being investigated as the most promising pharmacological intervention for extending lifespan.
A direct NAD+ precursor that restores declining cellular energy metabolism and activates sirtuins for anti-aging effects.
The world's most prescribed diabetes drug, now being studied as a potential anti-aging intervention in the landmark TAME clinical trial.