Glycine is the simplest of the 20 proteinogenic amino acids. Although the body can synthesise it from other substrates, endogenous production doesn’t always cover physiological needs, particularly during intense physical strain, prolonged stress, or as we age — which is why glycine is described as conditionally essential. Within the body, glycine plays a central role in collagen biosynthesis: it makes up about a third of collagen’s amino acids, occupying an obligatory structural position in the protein’s triple helix. Without sufficient glycine, collagen production — connective tissue, skin, tendons, ligaments, cartilage — cannot proceed optimally. Glycine is also involved in the synthesis of glutathione, the body’s main endogenous antioxidant, in porphyrin production (haemoglobin precursors), and in creatine metabolism, making it one of the most versatile amino acids in sports and health nutrition.

Glycine is one of the most studied amino acids for its effects on sleep quality. Several Japanese studies published in Neuropsychopharmacology Reports found that taking 3g of glycine before bed reduced time to fall asleep, improved deep sleep quality and reduced daytime drowsiness, without a sedative effect — the proposed mechanism involves a slight drop in core body temperature that favours the transition into sleep. For joints and skin, glycine is the key substrate for maximising the effects of collagen supplementation: research has shown that the combination of glycine, proline and hydroxyproline — collagen’s three main amino acids — stimulates the proliferation of chondrocytes and fibroblasts, the cells that produce extracellular matrix in cartilage and skin. In sports nutrition, glycine is used for its role in creatine synthesis and recovery, with research on cyclists and runners showing it supports better muscle recovery after exercise, partly by reducing inflammation markers.

Recommended dose varies by goal. For sleep support, take 3 to 5g (about one measuring scoop) in a glass of warm water or herbal tea, 30 minutes before bed. For collagen synthesis and joint health, 5 to 10g a day can be split into one or two doses, ideally on an empty stomach or with a low-protein meal. For sports recovery, glycine can be taken post-workout, alone or mixed with other supplements such as creatine or a protein shake. Its slightly sweet flavour makes it easy to add to smoothies, broths, yoghurts or infusions. It can be taken continuously; sleep effects are often noticeable from the first doses, while structural effects on collagen typically require a 2-3 month course.

Very well tolerated by most users; no major adverse effects reported at typical doses (up to 10g/day). At very high doses (over 30g/day), transient digestive discomfort (nausea, diarrhoea) has rarely been observed. Pregnant or breastfeeding women, people with kidney or liver impairment, and those on medication should consult a doctor before supplementing, as glycine may potentiate the effects of certain central nervous system medicines, including anxiolytics and hypnotics. Store at room temperature, in a dry place away from light, tightly closed. Food supplement. Not a substitute for a varied, balanced diet and a healthy lifestyle. Keep out of reach of children.

What is the difference between glycine powder and capsules?

The powder format allows for finer dosing and reaching higher amounts without swallowing many capsules. Dynveo glycine powder dissolves easily in any liquid and is particularly suited to doses above 3g per serving.

Is glycine suitable for vegans?

Absolutely. Dynveo pure glycine is obtained by purified synthesis, with no animal-derived raw material. It is vegan-certified and contains no gluten, GMOs or major allergens, suitable for the strictest diets.

Herba Barona is an independent specialist supplement shop in the heart of Paris — established in 2006. What you order is genuinely on our shelves: we ship from our own stock, with no dropshipping and no long waits.

Visit us at 10 rue Théophile Roussel, Paris 12 — or use Click & Collect and pick up your order in-store. We also deliver across France and Europe. Friendly, expert advice in English from our team.

Where is the shop?

Herba Barona is at 10 rue Théophile Roussel, 75012 Paris — a two-minute walk from Ledru-Rollin (line 8), close to Bastille. Open Tuesday to Saturday, 9:30 am–6:30 pm.

Can I order online or collect in store?

Yes. We ship across France and Europe under the same conditions as our French store, or choose Click & Collect to pick up your order for free at our Paris shop.