Thorne Glycine Review
Thorne Glycine supplies an important amino acid that plays a key role in maintaining a healthy central nervous system (CNS). Glycine is described on the page as one of the most important inhibitory neurotransmitters in the CNS. The page states that it also promotes memory, healthy liver detoxification, and normal muscle function, providing a broad range of benefits for overall health. The product headline describes glycine as an amino acid that relaxes the mind, helps the liver detoxify, and benefits healthy muscle function. The page says glycine supports mental relaxation, helps regulate the body's stress response, and serves as one of the building blocks of creatine and collagen. The listed benefits include support for relaxation and healthy stress management, enhanced detoxification by increasing glutathione production, support for memory retrieval under certain sleep-depriving conditions, and help modulating inflammatory cytokines associated with fat tissue. The page also lists its necessity for creatine production, which supplies energy to muscle and nerve cells, support for a healthy digestive system by helping to regulate bile acid synthesis for fat digestion, and help regulating the utilization of glucose during energy production. The page identifies groups who may benefit: individuals experiencing sleep deprivation from jet lag, stress, or shift work, anyone needing support for muscle energy or mental relaxation, and those seeking to promote detoxification from everyday toxins. Features listed include that it is a free-form amino acid with a natural mild sweet taste, and that it may be taken out of the capsule and mixed with water or a preferred beverage. Each 2-capsule serving provides 1 g of glycine. The container holds 250 capsules, or 125 servings. The page states that the product has been third-party tested and certified to verify that what is in the package matches the label and to confirm it contains no unsafe levels of contaminants such as heavy metals, pesticides, and microorganisms. The warnings section states that the product is contraindicated in an individual with a history of hypersensitivity to any of its ingredients. It advises that anyone who is pregnant should consult a health-care practitioner before use. It also states that there are no known adverse interactions or contraindications at the publication date.
Study, Trial or Testing Result Summary
Members Only9 human studies · 4 improved
This product gives about 3 grams of glycine a day, well below the 15 grams a day that worked in the best study, so the study results may not carry over to this dose. In 60 people with metabolic syndrome, 15 grams of glycine a day for 3 months lowered a blood marker of oxidative damage by 25% compared with placebo [1]. In 24 older adults, 16 weeks of glycine taken with N-acetylcysteine corrected low glutathione and improved oxidative stress, mitochondrial function, inflammation, several hallmarks of aging and physical function compared with placebo [2]. That trial tested a combination, not glycine alone. Two small 2-week studies without a placebo group gave cysteine plus glycine to 8 people each. One, in older adults, restored glutathione production and lowered oxidative stress [3]. The other, in older men with HIV, improved how their mitochondria burned fuel and improved muscle strength [4]. A 2024 review of 52 studies found the clearest benefits were for the nervous system, such as sleep. It also found that the studies in healthy people were small and at high risk of bias, so slowing or reversing aging remains unproven [5]. Animal and cell studies are never counted.
See all 9 studies →Hide the studies
- A review of 52 studies in healthy and diseased adults giving glycine for up to 14 days or 4 months found the most benefit for the nervous system, such as psychiatric symptoms and sleep, but the healthy-population studies were small and at high risk of bias, so effects on slowing or reversing aging remain unproven.The effect of glycine administration on the characteristics of physiological systems in human adults: A systematic revie…
- In 60 people with metabolic syndrome, 15 g of glycine a day for 3 months lowered a blood marker of oxidative damage by 25% compared with placebo.Oral supplementation with glycine reduces oxidative stress in patients with metabolic syndrome, improving their systolic…
- In 42 healthy adults aged 40 to 76, a glycine, glutamine and niacin mixture (5 g twice daily for 3 weeks) raised growth hormone by about 70% versus placebo, but did not change IGF-I, mood or memory.Effects of an oral mixture containing glycine, glutamine and niacin on memory, GH and IGF-I secretion in middle-aged and…
- In 32 people doing aerobic training for 8 weeks, glycine propionyl-L-carnitine lowered a resting oxidative damage marker (MDA) but had little effect on exercise-induced oxidative stress.Oxidative stress in response to aerobic and anaerobic power testing: influence of exercise training and carnitine supple…
- In 24 older adults, 16 weeks of glycine plus N-acetylcysteine, but not placebo, corrected glutathione deficiency and improved oxidative stress, mitochondrial function, inflammation, aging hallmarks and physical function.Supplementing Glycine and N-Acetylcysteine (GlyNAC) in Older Adults Improves Glutathione Deficiency, Oxidative Stress, M…
- In 20 premature infants, amino acids given from birth raised glutathione production and levels but did not lower oxidative stress markers versus dextrose alone.Glutathione synthesis rates after amino acid administration directly after birth in preterm infants.
- In 8 elderly adults, 2 weeks of cysteine plus glycine supplements restored their glutathione synthesis to younger-adult levels and lowered blood oxidative stress and fat-damage markers.Deficient synthesis of glutathione underlies oxidative stress in aging and can be corrected by dietary cysteine and glyc…
- In 8 older men with HIV, 14 days of cysteine plus glycine raised their glutathione levels and improved how well their mitochondria burned fat and sugar, with better insulin sensitivity and muscle strength.Effect of increasing glutathione with cysteine and glycine supplementation on mitochondrial fuel oxidation, insulin sens…
- In 16 healthy young adults, changing dietary protein intake changed glutathione synthesis, with the best level near 1.0 g per kg per day, but oxidative stress markers did not change.Protein intake affects erythrocyte glutathione synthesis in young healthy adults in a repeated-measures trial.
Review Totals and Summary
Members Only7,933 reviews · 91% positive
Thorne Glycine capsules have garnered approximately 2081 ratings across various stores, with an overwhelmingly positive reception; 93% of reviews with stars are 4 or 5. Customers generally find this product to be high quality and effective. **What it did for buyers** Many users report significant improvements in sleep. Reviewers frequently mention "Huge improvement in my sleep quality," "Significantly less sleep disturbances," and that it "helps me fall asleep and sleep better." Some note that these benefits are even reflected in personal tracking devices. The capsules are also praised for their calming effects and support for stress management. One user found it "works to keep my anxiety in check," leading to a "calm and easy going reply" in situations that would typically cause impatience. Other benefits include increased energy, with one reviewer noting "more energy in general." A few users also report benefits for physical recovery, stating it helps them "recover from intense workouts," and some even mention it helps "lower my ALT/AST values." For those seeking alternatives, it is valued as a natural option, as one person stated, "I don't want to take drugs which come with bad side effects." **Complaints** The primary complaint among users relates to the dosage provided per capsule. One reviewer expressed, "Wish it was at least 3 grams," feeling that "1 gram from 2 pills isn't cutting it for me." This suggests some users desire a higher concentration of glycine per serving or a larger quantity for the price. No other significant complaints about the product's effectiveness or side effects were noted in the feedback. **Form and experience** Customers generally find the capsules easy to take. Store summaries indicate that the "size of the capsule is great" and comfortable to swallow. There are no complaints regarding the taste or smell of the capsules. (Reviews of other forms like gummies or powder are not included in this summary.) **Value for money** Price is a recurring point of discussion. While many acknowledge Thorne's reputation for quality, some feel they are "paying a premium for the label on glycine." Reviewers note that the price is "high compared with other glycine products," even if they trust the brand's quality. However, others consider the "price as reasonable for Thorne," suggesting an acceptance of the cost given the brand's perceived value. **Suitability** Thorne Glycine capsules appear to be well-suited for individuals seeking support for sleep quality, anxiety, and general stress management. It also appeals to those looking for natural supplements for energy, workout recovery, or liver support, and who prioritize brand quality and purity. It may be less suitable for those who require higher doses of glycine per serving or who are highly price-sensitive compared to other brands on the market.
Biohacker Summary
Members Only8 of 10 recommend it
Most of the panel recommends or uses glycine, and the most common reason is sleep: about six of the ten take 2 grams before bed, and one suggests taking it 30 to 60 minutes ahead of bedtime. Others point to its role in making collagen and glutathione, the body's main antioxidant, and say many people fall short on it from diet alone, while one links it to steadier blood sugar and another uses it to keep the nervous system calm while cutting calories. Two panelists pair it with NAC, and some say food sources such as collagen, bone broth or chicken skin can supply it instead of a supplement. One panelist takes 10 grams a day, while another warns that 10 to 30 grams a day risks forming calcium oxalate crystals. Three panelists stayed neutral and mostly explained what glycine does, and none said they stopped taking it.
See all 10 biohackers →Hide the biohackers
Siim Land · Glycine · recommends
- Suggests that a higher glycine to methionine ratio appears to preferentially target visceral fat and improve insulin sensitivity.
- Recommends pairing NAC with glycine to support antioxidant activity in your sleep.
- Believes glycine is the best longevity supplement and encourages viewers to learn more about its longevity benefits.
- States that Glycine can be a useful addition for some people for sleep.
- Increased his glycine supplementation to 10g a day, noting that it balances methionine and improves blood sugar and glycation.
- Personally uses glycine for its health benefits, including glutathione, blood sugar glycation, and potentially sleep, and notes that it appears to have some autophagy benefits by increasing autophagy through its role in methionine metabolism.
- Notes that glycine is one of the most important building blocks for collagen synthesis, making up 30% of collagen, and that 12g of glycine a day is needed for collagen turnover.
- Increased his glycine intake as part of an experimental amino acid strategy.
- Retweeted a study stating that 3 g of glycine before bed helped people fall asleep faster and reach deep sleep sooner.
- Takes around 3 to 5 grams of glycine before bed, often mixed with chamomile tea, as human trials have found it can improve subjective sleep quality and shorten the time to fall asleep and enter deep sleep.
Thomas DeLauer · Glycine · neutral
- Explains that glycine is critical for collagen synthesis, which supports the intestinal wall, and deficiency can slow down the repair process.
- Explains that the body needs roughly 10g more of glycine per day than a typical modern diet provides, and that this deficit can lead to issues with creatine production, connective tissue repair, and sleep. He recommends increasing glycine intake.
- Shifts towards glycine when cutting to keep their nervous system calm through the deficit.
- Explains that glycine is a critical amino acid for glutathione production, and the body often has a significant shortage of it, with creatine synthesis consuming a large amount of available glycine.
- Recommends glycine, either from supplements or food sources like bone broth, collagen peptides, and chicken skin, to help build up glutathione.
- Recommends taking 2 to 3 grams of glycine tonight to help fall asleep.
- Recommends taking 3 grams of glycine before bed to measurably protect brain function the next day, even when chronically underslept, and to accelerate sleep onset without sedation.
- Recommends 3 grams of glycine before bed to get into the specific sleep stage faster by dropping core body temperature, which is a trigger for testosterone production.
- Recommends taking three grams of glycine before bed to help calm the brain and improve sleep, noting its neurotransmitter and GABAergic-like effects.
- Recommends glycine, found in bone broth, to directly feed goblet cells and enterocytes.
Dr. Eric Berg · Glycine · recommends
- Recommends Glycine as a cofactor, especially for collagen.
- Glycine is classified as a non-essential amino acid because the body can make it, but many people are still deficient. It plays a critical role in red blood cell health, DNA and RNA production, bile salts, and glutathione, and is vital for the immune system and quality sleep.
- States that glycine is a powerful anti-aging secret that most people don't know about, and that many people are deficient despite it being a non-essential amino acid.
- Explains that glycine is essential for bile production, glutathione production, and immune function, and that consuming high-quality collagen can help increase glycine intake rather than taking a separate supplement.
- Dr. Berg states that a chronic deficiency in glycine could be the cause of joint aches, difficulty sleeping, and gut health issues, as it is essential for building collagen.
- Dr. Berg states that most glycine in the diet comes from collagen.
- Used to take 3 grams of glycine before bed as a remedy to help with sleep, but now prefers magnesium glycinate to get both benefits.
- Explains that glycine is a non-essential amino acid that many people are deficient in, playing a critical role in red blood cell health, DNA and RNA production, bile salts, glutathione, immune system, and quality sleep, and that low levels can contribute to visible aging.
- States that 95% of adults are chronically short on glycine and that the body needs about 15 grams per day, but most people only get 1.5 to 2 grams from their diet.
- States that glycine is vital for sleep, gut health, detoxification, hair health, blood sugar, and is beneficial for preventing gout and kidney stones, and supports gum health.
Bryan Johnson · Glycine · uses
- Takes 2 grams of Glycine before bed for sleep.
- Takes 2 grams of Glycine before bed for sleep.
- Takes 2 grams of Glycine before bed for sleep.
- He takes 2 g of Glycine before bed for sleep.
- Takes 2 grams of Glycine before bed for sleep.
- Takes 2 grams of Glycine before bed for sleep.
- Takes 2 grams of Glycine before bed for sleep.
- Takes 2 grams of glycine before bed for sleep.
- He takes 2 grams of Glycine before bed for sleep.
- Takes 2 grams of Glycine before bed for sleep.
Dave Asprey · Glycine · recommends
- Recommends GlyNAC (glycine and NAC together) as very affordable amino acids that he would bet his coffee on if he had to choose just one thing for longevity, as they help the body make glutathione, the master antioxidant.
- Dave discusses safe upper limits for glycine before it starts working against you, mentioning oxalate crystal and Parkinson's-like risks of overdoing it.
- Dave Asprey warns that taking too much glycine, such as 10-30 grams a day, can lead to the formation of razor-sharp calcium oxalate crystals, similar to eating high-oxalate foods, and can contribute to diseases of aging.
- Recommends taking 2 grams of glycine to level out blood sugar.
- He takes 2 grams of Glycine before bed for sleep.
- Warns that glycine can convert into oxalate via the glyioxilate pathway, contributing to kidney stones, and suggests cutting down to three grams a day or increasing lemon juice intake.
- Recommends pairing L-theanine with the amino acid glycine to strengthen the calming effect with no sedation.
- States that if he had to pick three raw materials that matter most for aging, glycine would be one of them, as it helps make glutathione.
- Warns that mega-dosing glycine could actually be causing more problems than it's solving due to its breakdown into oxalate.
- Recommends taking 1-2 g of glycine before meals to stabilize glucose levels.
Andrew Huberman · Glycine · uses
- Takes 2 grams of Glycine before bed for sleep.
- Takes 2 grams of Glycine before bed for sleep.
- Takes 2 grams of Double Wood Glycine before bed for sleep.
- He takes 2 grams of Glycine before bed for sleep.
- Takes 2 grams of Glycine before bed for sleep.
- Takes 2 grams of glycine before bed for sleep.
- Takes 2 grams of Glycine before bed for sleep.
- Takes 2 grams of Glycine before bed for sleep.
- He takes 2 grams of Glycine before bed for sleep.
- Takes 2 grams of Glycine before bed for sleep.
Dr. Mark Hyman · Glycine · uses
- Takes 2 grams of Glycine before bed for sleep.
- Takes 2 grams of Glycine before bed for sleep.
- Takes 2 grams of Glycine before bed for sleep.
- Takes 2 grams of Glycine before bed for sleep.
- Recommends glycine, an amino acid often lacking in modern diets, for its potential role in overall health.
- Recommends supplementing with glycine, an amino acid often not obtained enough, which may have a role in overall health.
- Takes 2 grams of glycine before bed for sleep.
- Takes 2 grams of glycine before bed for sleep.
- Notes that Paleo Valley's bone broth protein is rich in glycine, an amino acid we often don't get enough of, and that glycine may have a role in overall health.
- Recommends glycine, an amino acid, for supporting sleep quality by helping to lower core body temperature and promote deeper, more restorative sleep.
Peter Attia · Glycine · neutral
- Peter reviews the evidence for select off-label medications and supplements commonly used for sleep, including glycine, magnesium, ashwagandha, and phosphatidylserine.
- Mentions that they also see positive effects of glycine, among other things.
- Mentions that collagen tends to be rich in glycine, among other amino acids.
- Takes 2 grams of Thorne glycine at night.
- Takes 2 grams of glycine at night, using the Thorne brand.
- Notes that the amino acid glycine has equally strong effects in males and females, but the effect is tiny, so it has fallen by the wayside in favor of more effective drugs.
- Mentions studies showing that people get better sleep if they take 3 to 6 grams of glycine before bed at night, likely in powder form.
- Takes 2 grams of Thorne Glycine before bed for sleep.
Ben Greenfield · Glycine · uses
- Mentions Dr. James Di Nicolantonio's claim that glycine, at 5 to 6 grams, can help protect cell membranes against damage from oxidized oils, citing rodent studies.
- Takes 2 grams of Glycine before bed for sleep.
- Takes 2 grams of Glycine before bed for sleep.
- He takes 2 grams of Glycine before bed for sleep.
- Takes 2 grams of Glycine before bed for sleep.
- Takes 2 grams of Glycine before bed for sleep.
- He takes 2 grams of Glycine before bed for sleep.
- He takes 2 grams of Glycine before bed for sleep.
- Includes Glycine in his Liver Complex Formula for bile production.
- Takes 2 grams of Glycine before bed for sleep.
Dr. Rhonda Patrick · Glycine · uses
- Rhonda takes 2 grams of Glycine before bed for sleep.
- Recommends glycine as a better option for a sleep-promoting supplement.
- Recommends Glycine as a sleep supplement that promotes relaxation and reduces nighttime awakenings, offering meaningful improvements to sleep quality.
- Notes that glycine seems to promote inhibitory effects and suggests that if someone is taking amino acids at night for recovery, one with extra glycine would be better.
- Uses glycine, taken about 30-60 minutes before bed, as it may improve subjective sleep quality due to its nervous system effects.
- Uses glycine as a supplement to help with sleep.
- Dr. Patrick explains that glycine is very abundant in hydrolyzed collagen powder and is necessary for making collagen, also noting its potential as an anti-inflammatory signaling molecule and inhibitory neurotransmitter.
- His regular sleep supplements are glycine, ashwagandha, magnesium L-threonate, and magnesium oxide.
- She notes that Peter Attia takes 2 grams of glycine from Thorne.
- Dr. Rhonda Patrick notes that glycine, abundant in hydrolyzed collagen powder, is necessary for collagen production and has been shown to be an anti-inflammatory signaling molecule and an inhibitory neurotransmitter in the brain.
RAL Summary
Members OnlyTier 3 for Healthy Aging
Tier 3 rests on a very large review base, with 91% of 7933 reviews positive. Study support for aging markers is limited, because the best trial used 15 grams a day [1] and a 2024 review called the effects on aging unproven [5].
- Glycine: below the dose that worked in studies
Where the evidence disagrees: 2 of the 9 human studies found no effect.
More Details
Members OnlyBody systems · Combine with · Possible side effects
Body systems: Metabolic system, Nervous system, Muscular system, Immune system
Combine with: To enhance the anti-aging and cellular repair benefits of Glycine, consider combining it with N-Acetyl Cysteine (NAC) to further boost glutathione production, a critical antioxidant for cellular defense. Collagen peptides would synergize well, as Glycine is a key amino acid in collagen synthesis, supporting skin, joint, and connective tissue health. Vitamin C is also essential for collagen formation. For broader cellular and DNA support, Alpha-Lipoic Acid (ALA) can help regenerate other antioxidants, while compounds like Resveratrol or NMN/NR directly target cellular longevity pathways. Magnesium and a comprehensive B-vitamin complex can also support overall cellular function and energy metabolism.
Possible side effects: No major side effects reported.
Supplement Facts
Glycine 1 g
| Glycine | 1 g | † |
Other ingredients: Hypromellose, Silicon Dioxide.
Directions: Suggested use: Take 2 capsules one to three times daily or as recommended by your health-care practitioner.
Barcode (UPC) 693749512028 · Label source: NIH label database · Report a label change
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Where to Buy
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Graded November 3, 2026 by the Reverse Age Lab evidence engine, from human studies, real reviews and our biohacker panel. How we grade. Is this medical advice? No. Rala organizes the published evidence; go over any change with your doctor, especially if you take meds.
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