I’ve been taking 3 g of glycine before bed for about a month. I have struggled with poor sleep for years. I am amazed at the immediate improvement in my sleep quality and the ability to fall back to sleep after awakening during the night and no hangover in the morning! I have finally found my solution and highly recommend anyone try it that struggles with poor quality or quantity.
I take one big spoonful collagen peptides with OJ every morning - but I still struggle with having deep sleep (thyroid issues too). The slightest noise caused by neighbours at 3AM wakes me up. I think it can be due to my age too- but I can't seem to get any deep sleep anymore. I take 180 mg of magnesium bisglycinate before bed.
Ugh, tell me about it - that was my life before I fixed my metabolism. I was waking up at 2–3 AM every single night and couldn’t fall back asleep. I even seriously considered Lexapro at one point because I thought I was going to lose my mind. So I get it, and it really does suck.
I don’t know your full health picture, but an unstable thyroid plus low nighttime glycogen absolutely amps up stress chemistry. If you’re waking at 3 AM from the smallest noise, your system isn’t dropping into parasympathetic mode at all.
One spoon of collagen in the morning is great but it won’t touch the sleep layer. Try adding 3 g of pure glycine powder about 30–40 minutes before bed and see how your body responds. And honestly, you may want to make your thyroid the main priority - nothing regulates deep sleep more than a stable thyroid + stable nighttime blood sugar.
Few more tips:
1. A small carb + protein snack before bed.
Milk with a little honey, cottage cheese, yogurt, OJ + a bite of cheese, baked apples with honey (my favorite!) - anything that keeps your liver from crashing at 3AM. Never go to bed hungry or after a long gap without carbs.
2. Use a heating pad on your feet or torso for 15–20 minutes before bed (I usually put it over the liver/bile area because that’s been my weak spot my whole life, and the warmth helps drainage and calms that whole region down). I recommend using an electric one with a timer. Warmth drops you into parasympathetic and helps a ton.
3. An alkaline bath or even a warm shower before bed can calm the system more than people expect.
4. You might also try increasing your magnesium a bit.
When I feel on edge, I take a double dose at night and it helps settle things.
I tried taking glycine as you said, 40 minutes before bed and I was "climbing the walls all night." Zero sleep. So I tried a reduced dose with the same effect. Glycine is not my friend when it comes to sleep!!
Thank you for your comment Elizabeth. It doesn’t automatically mean glycine was the culprit. When your sleep is already fragile, any little shift can tip the night into chaos - stress from earlier in the day, low glycogen, a thyroid dip, temperature dropping too much. even just trying something new. I’ve had nights like that long before I ever touched glycine. When cortisol is running high you can take nothing and still end up “climbing the walls.”
If you ever want to try it again, test a tiny dose (½–1 g) earlier in the evening instead of right before bed. And if your body still hates it - drop it.
With the way you described your sleep, thyroid, and stress pattern, there are definitely other things at play here. Glycine is just one lever. The deeper stuff - thyroid rhythm, nighttime blood sugar, temperature regulation - is what actually drives those wired, insomnia nights. For many though, glycine ends up being the thing that finally helps them sleep - it just depends on the state their body is in when they try it.
Very interested here because I too have thyroid issues, have had high blood pressure since my twenties, a goiter since my kids in my late thirties, and have been developing sensitivities to any kind of stimulant such as caffeine, some favorite foods (apples!), and at 16 had the experience of never being full so put on well over a hundred pounds.
So, I've been all these things and have weighed around 300 since my late teens till today, at 61.
Had no idea about the importance of glycine; although i was raised with very healthy foods.
So healthy, in fact, that that was one of the reasons I ate so much at 16; i was finally able to get out of the house by myself with enough money to buy my own meals. One of my mom's favorite dishes to make was plain boiled chicken breast, long before it was popular. She not only removed the skin, but any bit of fat or anything else that came off of it.
One of my chores was to help her with cooked meats that she would fridge overnight. Any white flakes or chunks not already cooked out were then removed because she couldn't stand them. So to this day, that kind of thing is still bothersome.
Therefore, I suspect I will need to start off at least withvthe powder; any good recommendations?
Any websites you would recommend?
And yes, all the stress from being a caregiver for my youngest, a level 3 on the spectrum since birth; he's now 21.
So sleep is a huge issue. It used to be ok when younger pre-kids. Now, I probably average around six to 8 but mostly broken depending on household situations. Not to mention an ugly divorce ten years back.
Digestion of course. I'm getting food sensitivities and would like to stop that before it gets worse.
Lastly. Wouldvthe broths you mention be high in histamine? Trying to track those kinds of foods. Not surebhow it fits with the whole Fodmap thing I've been hearing about lately, either.
Many, many thanks for such intelligent, accessible, and friendly posting!
Hi Maureen! Thank you for the kind words! everything you described makes perfect sense given your history. You’ve had years of stress, thyroid instability, broken sleep, and basically no glycine in your diet.
On broth:
yes, long-simmered broths can be high histamine.
If you’re sensitive, use gelatin powder instead - same glycine, none of the histamine load.
For starting out, I’d keep it simple and predictable:
– Pure glycine powder:
I use NOW Foods - clean, no fillers.
Start with 3 g at night.
- Gelatin: Great Lakes is solid. If histamine is an issue, gelatin is better than long-simmered broth.
– Sleep support: carb + protein snack before bed, magnesium (200–300 mg), and a heating pad on your torso for 15–20 min.
Decades of stress and caregiving wire the system into overdrive. Once blood sugar and thyroid stabilize, sleep and food sensitivities usually start calming down.
P.S. I test and experiment with a lot of different products, so I may have other recommendations for you as I keep refining things. And if you haven’t yet, check my articles on thyroid, repletion, and insomnia - they’ll give you a clearer picture of how to support a stressed metabolism.
I have been avoiding high histamine foods for years and would highly recommend pressure cooking your bone broth. You get the benefits of the long simmer within a shorter length of time. I use an instant pot and cook no more than 2 hours, and it works very well.
Same. I tried glycine (before reading this article) and it made me feel hyper-stimulated, like a heavy dose of caffeine, all night. Apparently some people have a sensitivity to it that causes a paradoxical reaction.
You're amazing Variana, THANK YOU SO MUCH. I sent you a DM two weeks ago- bc I wanted to do your bile protocol. I am so grateful that I found your substack!
I’ve just finished reading ‘ How to sleep like a cave man’ by Merijn Van de Laar; it’s a fascinating study of 21st century versus nomadic tribes circa 20,000 years ago ( to their modern equivalent). The study is quite e tensile and he looks at 2-3 tribes not westernised… some have a 2 sleep night and others not but the huge difference is that when they wake after 4-5 hours sleep or less, they don’t toss and turn with the stress of being awake at 3am! They lie in bed relaxed and contemplating or get up and clean the floor or some chore … so they may get less sleep than a companion, but they remain RELAXED during the time they’re awake! I have spent many nights from 3-7 am tossing and turning with IBS bloat and cramps etc stressing about my loss of sleep and feeling like a corpse in the morning! So now I have a little routine where I make a hot herbal tea and wrap up cosy in bed, and do a tapping meditation or start writing a story etc in my mind.. I’m usually back asleep in 30 mins but even if it’s longer if I can stay relaxed I feel so much better the next day. Just a thought ..
I started taking 6 g of glycine before bed several years ago when I hit perimenopause. It opens capillary beds, and therefore helps you sleep cooler. Great article. Glycine is good for so many things.
The only thing that helps me from experiencing this are ear plugs. Started to do that in Uruguay where there were constant loud noises in the neighborhood. Insane. Only ear plugs (foam) would help. Here, they also protect from inflammation based on draft. Based on circumstances I am staying in a trailer and there is constant draft. Without plugs, my ears are easily inflamed. All the best to you.
Thank you so much Wolfgang, but there's a "but". Unfortunately, I have tinnitus due to a poorly treated cold; and it got worse with another one some months after my husband passed two years ago. So use of ear plugs does nothing but to hear the tinnitus more. In fact, I have some wired earbuds connected to my radio and I get asleep listening to the radio for one hour (then it turns off). Thank you so much for your suggestion. It's insane as you say, to have noisy neighbors.
Over the years, I have come to realize what really affects healthy sleep - without always having been able to change anything to the better. Thanks to the universe, I am blessed with instantly falling asleep. Going horizontal, turning off lights and 90 seconds later I am asleep. Now, based on my age, waking up during the night is not unusual - to go to the bathroom. Which is depending on a finely tuned measure for rehydration, or anti-dehydration. Then, there are Cats jumping around on my bed. There is an a/c - hat works as a heater right now - and produces a significant source of noise. The ear plugs help a lot - but what really does the trick to overcome this sound, is my imagining it to be the sound of sleeping in an aircraft. And gone. When I was stuck in Uruguay, I found out the hard way how important the temperature and humidity in the bed room is as well. All in all - total exhaustion will have one sleep under any conditions, but in absence of that, taking care of the circumstances that provide for the best, refreshing sleep are really important. Mentally as much as physically.
Wishing everybody that needs it a good night’s sleep.😴
Wolfgang, your sleep diagram sounds a lot like mine, particularly the business of talking yourself into believing the irritating nocturnal noise that was keeping awake was rather something soothing. In my case, I lived very near an interstate highway in the center of a major US city - the din did not diminish at night. The trick was to imagine that I was near the beach on the N. Pacific and the continuous roar of the surf was what I was hearing...the highway and heavy surf are remarkably similar. Being near the sea has always had an immensely calming effect on my psyche. It actually worked.
I had the exact same issue - night waking - using a CGM for a few months solved it, I was getting hypoglycemic at night, glucose counter regulation with cortisol. Overhauled my diet (high fiber plant forward, no sugar) and flattened out all the glucose curves now I go to sleep at 10 and next thing I know it is 6am. Fixing glucose was the key.
I would avoid mineral supplements at all cause. I can explain if you like - I have a long form article on it. For now, don’t waste your time and money taking collagen supps - they don’t work, can’t work. Details here:
I put half a scoop of Collagen peptides in my coffee every morning, perhaps ought to increase? I am a big fan of what I call “beef/chicken jello” and will eat chicken skin and cartilage whenever I can.
Half a scoop is fine for skin and joints, but it’s usually not enough to move anything deeper. Whether you should increase really depends on your goal and how much broth or “jello” you’re getting in a day. You’re already doing the right foods -- the chicken skin, cartilage, and your “beef/chicken jello” all count - you’d just want to bring the total closer to a therapeutic range if you want it to do more than basic maintenance. And btw you can’t overdose on collagen or glycine. Higher amounts just get digested, used, or excreted. Just listen to your body and adjust based on what you’re trying to improve.
Yes, and here’s a good method for those unfamiliar with this: simmer a whole chicken (preferably organic / pasture raised; can be cut in half or in pieces) in a dutch oven for 2-3 hours, once a week, with onions and carrots, Baja Gold salt (highest in minerals of any salt), and whole peppercorns (basically the GAPS diet method). This makes several complete meals as meat & veggies, stews, soups, and meat for other dishes, and it includes the collagen-rich stock, skin, etc.
There's a difference between meat stock and bone broth, and this method produces soothing, glycine-rich results without the high glutamine content of long-simmered bone broth which can cause a histamine response. Bone broth is great, but for healing the gut and downstream health issues, and providing a more complete meal, in less time, this is a good approach.
Hi Beth, are you chopping up the chicken at all prior to putting it in? And does it come out in the end with meat bits floating around, which then, do you filter out just to get the broth? I’m intrigued as I’ve never done this before but it sounds good. Thanks for sharing
You can put the chicken in whole, cut it in half, or cut in pieces, along with chopped carrots and onions, unrefined salt and some whole peppercorns. You may also add things like bay leaves and herbs. Cover with water. Turn on low and watch it at first and when it starts to form scum at the top, just skim it off with a mesh sieve or spoon and discard into a small bowl of water. Do this a couple of times, as needed. Then cover and simmer gently for 2-3 hours. That's it! Easy peasey. The meat will still be attached to the bones, but it will be tender and loose. The collagen and other nutrients in the skin will be broken down and fully available in the meat stock (never discard the fat — it's where the flavor and many of the nutrients are). You can eat it as is, or pull the meat off the bones and make into soups, stew, or other dishes.
P.S. Consume everything, including the meat, skin, veggies and liquid meat stock. The cartilage bits at the ends of the bones will be softened and can be eaten as well, since they're highly nutritious. They can also be saved in a bag and frozen to be added to bone broth later.
I cannot believe I found you - I have been experimenting with glycine powder in water before bed and 1/8 tsp inositol under my tongue afterwards- maybe gelatin is the missing component I think to really feel it - it helps but not all the time - and I've recently been making my own bone broth out of organic whole chicken carcass after we've eaten the chicken - THANK YOU for this info!!
Love that you’re experimenting! that’s exactly how you figure out what actually helps. Glycine + a little inositol can work, but the missing piece for most people is total daily glycine. Gelatin+real broth covers that way better than tiny bedtime doses alone.
If your broth gels in the fridge, you’re on the right track. Adding 1–2 tbsp of gelatin during the day + 3 g glycine before bed usually makes the effect consistent instead of hit-or-miss.
One other question if you have time- I purchased clear Knox gelatine as an extra source when I'm out of bone broth- can I use that? And if so, can I flavor it with collagen powder (sugar free FASTer Way to Fat Loss is the brand I use - I coach women over 50 for them - sleep is a huge issue for fitness obviously). Many clients not ready to make their own gelatin. I'm assuming any kind of vegan gelatin product would also not have the amino acids we need.
Knox is totally fine - it’s just regular gelatin (keep in mind that it’s conventional though, not grass fed etc). Flavoring it with collagen powder is also fine. I dont see any problems here. Just remember collagen isn’t a substitute for gelatin’s gelling ability; it just adds extra amino acids. And yes, you’re correct: vegan gelatin has none of the amino acid profile you need. (No glycine, no proline, no hydroxyproline - nothing that supports sleep, connective tissue, metabolism. )So for clients who aren’t ready to make broth, Knox gelatin + a bit of collagen + a reliable glycine dose at night is a perfectly workable setup
This is really interesting, thank you. I suffer from severe insomnia (I'm writing this at 4am), joint and liver problems, depression and fibromyalgia. I rarely eat meat so I'm sure I'm lacking in glycine. I'm a bit overwhelmed by the information, so can I ask what supplements you'd recommend I take, since I can't get what I obviously need in my diet? Thanks
Hi there! To keep it simple and not overwhelm you, here’s the starter kit that actually moves the needle:
1) Pure glycine powder
Start with 3 g before bed.
If you tolerate it, add 2–3 g during the day (either all at once or split).
NOW Foods pure powder is pretty solid option (I am testing more brands so will update once I find something better)
2) Gelatin during the day (Great Lakes is one of my fav brands, clean, grass fed)
2 tbsp dissolved into anything hot.
This gives you steady baseline glycine without relying on meat.
3) Magnesium glycinate or bisglycinate
200–300 mg before bed. Helps the nervous system drop into sleep mode.
4) A small bedtime snack (carb + protein)
Milk + honey, cottage cheese, or yogurt +baked apples with some guava syrup if tolerated. Going to bed underfed keeps cortisol high and wrecks sleep.
That’s the foundation. Once glycine and blood sugar stabilize, insomnia usually improves first, then pain and mood follow.
If you want the deeper breakdown, my sleep/anxiety and repletion articles explain exactly why your symptoms stack the way they do and they have the protocols that helped me stabilize my own anxiety and finally start sleeping again.
Excellent article and the discussion and recommendations in the comments are essentially second to none from what I have seen on Substack… at least in way of improving metabolic balance and sleep basics.
And perhaps I am slightly biased in saying that because I too have been struggling with incredibly light sleep in the mornings and constant/nightly 2:00-3:00 o’clock extended wake-ups even thoughI feel like I have a lot of very positive lifestyle habits in place… though I also don’t eat red meat (and therefore even less of what is required for balance as you mentioned). If nothing else, I just finished having 5 eggs for breakfast and I also eat salmon, sardines, and fermented dairy but that’s likely not providing the glycine and collagen my body is missing.
Which really makes me wonder how long-term vegetarians and vegans get by ? Especially the healthy ones that have been at it for decades and that’s assuming they do in fact exist and obviously no disrespect to them/anyone in saying that… if anything more respect is warranted if they’re making it work. Not sure how my own pattern of eating fits in/ought to get labelled… Mediterranean style I suppose… minus the 5 eggs…. but 5 eggs not every day 😅
In any case, incredibly generous and knowledgeable all around. Thank you very much Variana and truly grateful to have found you/your work.
Im confused - does unflavored gelatin do the same as collagen peptides ( on a fixed income and collagen peptides are expensive) ? Why do you recommend both the pure glycine and magnesium glycinate as part of the protocol? The Mg glycinate powder from NOW is inexpensive and i am using it presentky but reliably waking in the wee hours as are others on this thread. Please clarify and thanks!
What a good article! Thank you. I've been dealing with insomnia for some many years. Recently tried magnesium glycinate .. I'm not so good at remembering to do it consistently, I used broth for a long time, but I didn't realize it had anything to do with sleep; I will start that again. I've been using glycine powder for several days and found some improvement with Gerd and sleep at night. The sweetness is a challenge for me, but I wonder if using glycine differently is an option. Back in October I got NOW beef broth gelatin to make healthier gelatin to overcome my sugar addiction. It does great.
So here's my question, The glycine is 3g per serving, and you are suggesting a higher daily amount, and that there isn't a "too much" dose. I have a fitbit I use for sleep. Rarely do I get deep sleep. I'm usually ok with REM, but usually deep sleep is minutes (less than an hour). Do you think if I increase the glycine that it will improve deep sleep? Thank you
Thank you, Margaret, and I’m glad you’ve already noticed a little shift with GERD and sleep! That usually means your system does respond to glycine; you probably just haven’t hit a consistent enough dose yet (consistency is the key with everything!)
A few things based on what you wrote:
• Broth absolutely affects sleep because it finally gives your body the glycine it’s been running without.
• If the sweetness bothers you, mix glycine into milk, or even yogurt. You don’t have to take it straight. You can use glycine capsules instead of powder as well.
• Gelatin contributes too - it’s slower, but it counts toward your total daily glycine.
On dosing:
3 g per day is more of a maintenance dose. People with long-term insomnia usually need closer to 12 g/day total (including gelatin), with 3 g taken 30–40 minutes before bed. And no - there’s no known “too much” issue at those ranges, especially when a big portion comes from gelatin, not pure powder.
Will increasing glycine improve deep sleep?
I can’t promise it, but in people with your exact pattern (low deep sleep, high stress load, GERD, and inconsistent glycine intake), deep sleep almost always improves once the dose is steady and high enough.
Also - I have an article on anxiety and sleep that goes through the other things that help the sleep layer if you want a deeper breakdown.
About 10–12 g of glycine a day total, with 3 g before bed. And my articles on anxiety and insomnia might help too- they go into the other tools that support sleep and calm the stress response.
No real dangers. Glycine and collagen are just protein, and your body uses what it needs. The worst that happens with higher amounts is a little digestive heaviness if you take too much at once. There’s no toxicity issue and nothing dangerous about going higher if you feel good on it.
So 200 mg of magnesium glycinate gives you roughly 150–180 mg of glycine. For metabolic effects, the body needs closer to 12,000 mg a day. So yes, there’s glycine in magnesium glycinate, but nowhere near the therapeutic range. Adding 1–3 cups of real bone broth is absolutely a good start. that alone can give you a few grams of usable glycine, especially if the broth gels when cold. I’d still add some gelatin during the day and glycine powder before bed, the way I outlined in the article.
UPDATE: I started drinking a cup of broth a day and 3g glycine in water before bed (plus 200mg of Magnesium Glycinate) and I am sleeping so well! My provider prescribed me progesterone for sleep (perimenopause) but glycine has solved it! I'm drinking Butchers by Roli Roti Organic Bone Broth (chicken or beef).
gelatin powder, in jello sometimes, broth others, not real disciplined about it. even in regular cooking i measure nothing ever. so i cannot tell you. until it looks or smells right? I have put it in hot cacao, mashed potatoes, meat pie. I never noticed it helping the things you say really. i took it to protect my gut lining. that seems ok. I do have massive stress, (my cortisol off switch is broken i think) and terrible sleep issues. so we'll see how it goes. I am also about to ditch the internet again, because that is super helpful for me.
You’re doing the right things, just not in a way that actually reaches the stress/sleep layer. Gelatin in mashed potatoes or jello is great for the gut, but it usually isn’t enough to touch cortisol or fix sleep unless the dose is consistent.
When your system is stuck “on” the body needs more glycine than a few teaspoons here and there. Most people start noticing real changes only when they’re getting 10–12 g glycine equivalent a day, and for sleep specifically 3 g before bed makes the biggest difference. That’s the piece that actually helped me when I was wired at night and suffered from insomnia.
And keep in mind: if your sleep and stress are this fragile, there are probably other systems involved too - thyroid, hormones, even blood sugar rhythms. Glycine helps, but those layers matter. Sometimes the physiology is asking for more than supplements - different routines, fewer stressors, better boundaries. sometimes the body is asking for a shift in how you actually live.
If sleep and anxiety are the main issues, check my other pieces on both -- I talk through exactly what helped me get out of that state.
And honestly, stepping away from the internet is a smart move.
i already did a month long internet fast, about a month ago. I hate the ai stuff (especially about herbs) . the click bait. i am old enough that i remember listening to the radio and being happy. I just went back to that. it was amazing. I just need to do it longer. I am compiling a list of movies i can re watch (one daily) . the internet just does not suit ,me. besides, I have stuff to do. how many tablespoons is 12 grams? and doesn’t it have to be gelatinized it before you can absorb it well?
Answering your questions: it’s going to be closer to 2 tbsp of gelatin. And no, it doesn’t need to be gelatinized to absorb. your stomach breaks it down either way. Blooming is only for texture.
The regimen is already in the article, but the key piece for your situation is the 3 g of pure glycine powder (mixed in water) 30-40 min before bed.
What worries me is that you mentioned doing a fasting period - that’s exactly what you shouldn’t be doing when insomnia and anxiety are already high. Fasting spikes adrenaline and cortisol to keep blood sugar up, and that’s the same chemistry that keeps you wired and unable to settle. It pushes the body into a stress-metabolism state instead of a repair-metabolism state. I talk about this in my pieces on repletion and anxiety: when the system is depleted, the last thing it needs is another stressor.
You’ll make more progress with regular meals, steady blood sugar, calmer evenings, and the night glycine dose- not more deprivation.
Thank you! At that rate, I am gonna run out real quick, but it did help me to sleep. Indeed fasting too much is what got me here! It was not really a choice to fast. a lack of funds for food was (so it worries me too!). I know an over 60 person should not really be fasting. my thyroid was ok before then. I am thinking of meat rabbits to be more food secure. I am told the broth is weaker tho. what do you think? if i do that i will have to vanish from substack (or any internet like this) because it will take all my energy, but i think it will be energy well spent. I am dyslexic and probably should not be writing anyway. I appreciate your advice very much, and will take it as much as i am able.
Wonderful article and great suggestions to individual commentators as well!
I have been aware of the importance of glycine for a long time and use glycine powder, but would like to use more (I have similar issues as many here; stress, sleep etc plus a hypermobility disorder (EDS) so bad collagen genes). However, I consistently notice that glycine as a supplement leads to fluid retention. I thought that was crazy and inexplicable at first, but according to AI (found no other data elsewhere) it can affect the kidneys in a way that cases this. Do you have any suggestions for how to get around that? Thanks!
Hi Volva, It can happen to some people. It usually has to do with how the body handles electrolytes, especially if thyroid or aldosterone are off. Try taking glycine with a pinch of salt or other minerals, and try natural glycine sources like gelatin or broth. I always prefer those before adding supplements. Also make sure your magnesium is solid, because low mag can exaggerate that reaction.
Thank you for the suggestions! I already consume an unusual amount of salt but that because I need it, so I will try adding a bit to any tea with glycine.
I also consume collagen powder, some gelatin and love gelatinous animal parts, always have. Perhaps I should up my potassium? I don’t tolerate veggies very well
What a well researched and written piece!! We live in an urban setting, but we eat like homesteaders do, meat, dairy, bone broth, criped chicken skins in air fryer are better than any crisps you'll ever eat. After so much damage being done to my body over 45 years of hard work and mostly poor diet, I'm making progress back to better health.
Hello. I have stage 3 multiple myeloma cancer. I also have a fatty liver and chronic inflammation (especially from chemo treatments). I am sure taking glycine, gelatin and collagen would help my liver, reduce my inflammation and help my body, but would it feed my cancer (which would be bad)?
Good question. Glycine powder, gelatin, and collagen are all just sources of the same thing - glycine and other basic amino acids - and after digestion they’re treated like any normal dietary protein. There’s no evidence that these specifically feed cancer, and glycine actually has documented anti-inflammatory and liver-protective effects, which may be helpful in the context of chemo and fatty liver. If anything, they tend to support tissue repair and metabolic resilience, not tumor growth. With active cancer and treatment, though, any supplement should still be cleared with the oncology team.
Mrs. Volk, thank you so much for replying and for all of the important information you willingly gave me. I am very sick and am trying to reach remission and live a little longer. I also have chronic nonstop tinnitus in both ears (along with hearing loss) which has gotten worse since I started chemo treatments in last May and still receiving. I feel horrible, but your knowledge gives me hope that glycine could possibly help me with my inflammation and hopefully lessen the body/bone/heart pains and this nonstop tinnitus in both ears. I will definitely talk to my oncologist.
I am an ex-firefighter who got disabled (lower back) in the line of duty and which my 7 years on the Search & Rescue Truck contributed to years of smoke inhalation which has led to this deadly cancer I am now dealing with. I have very little income due to my situation, but as soon as I can find a way to cut some finances, I definitely plan on becoming a paid member of yours. I'm literally in tears because of your help.
Thank you once again for such important health information and medical advice. God Bless You! Have a wonderful and blessed rest of your week. 🙏🏼💖💐
Michael, thank you for sharing this. I’m genuinely sorry you’re going through all of this. Chronic inflammation, chemo load, constant pain, and tinnitus is a brutal combination for any body to carry, especially after everything you’ve already lived through as a firefighter.
Glycine isn’t a cure for cancer, and I’d never frame it that way. But it does have a strong track record for lowering systemic inflammation, supporting liver function, improving sleep quality, and stabilizing stress chemistry. Those mechanisms matter when your body is under constant therapeutic strain.
You’re doing the right thing discussing it with your oncologist. My entire goal is to give people tools that support the body’s ability to handle stress, not to replace medical decisions.
About your tinnitus: chemo-induced ototoxicity is common, and anything that lowers inflammatory signaling sometimes gives people a little relief.
You’ve been carrying far more than most people ever will, and I’m glad something in my work gave you even a small sense of hope or orientation. That’s enough for me. Please don’t worry about subscriptions -- focus on your health and stability first.
Thank you! In the last three years I have reverted to cooking my grandmother’s recipes for bone broth, soup and stew. Add homemade bread and I’m good to go. It literally helped turn me back into a functioning human. I take a lot of grief for my “odd eating habits”, but I couldn’t care less. I feel better everyday…
I’ve been taking 3 g of glycine before bed for about a month. I have struggled with poor sleep for years. I am amazed at the immediate improvement in my sleep quality and the ability to fall back to sleep after awakening during the night and no hangover in the morning! I have finally found my solution and highly recommend anyone try it that struggles with poor quality or quantity.
That’s so great to hear, Meg!
What brand iz it?
I am currently taking the bestvite brand.
I take one big spoonful collagen peptides with OJ every morning - but I still struggle with having deep sleep (thyroid issues too). The slightest noise caused by neighbours at 3AM wakes me up. I think it can be due to my age too- but I can't seem to get any deep sleep anymore. I take 180 mg of magnesium bisglycinate before bed.
Ugh, tell me about it - that was my life before I fixed my metabolism. I was waking up at 2–3 AM every single night and couldn’t fall back asleep. I even seriously considered Lexapro at one point because I thought I was going to lose my mind. So I get it, and it really does suck.
I don’t know your full health picture, but an unstable thyroid plus low nighttime glycogen absolutely amps up stress chemistry. If you’re waking at 3 AM from the smallest noise, your system isn’t dropping into parasympathetic mode at all.
One spoon of collagen in the morning is great but it won’t touch the sleep layer. Try adding 3 g of pure glycine powder about 30–40 minutes before bed and see how your body responds. And honestly, you may want to make your thyroid the main priority - nothing regulates deep sleep more than a stable thyroid + stable nighttime blood sugar.
Few more tips:
1. A small carb + protein snack before bed.
Milk with a little honey, cottage cheese, yogurt, OJ + a bite of cheese, baked apples with honey (my favorite!) - anything that keeps your liver from crashing at 3AM. Never go to bed hungry or after a long gap without carbs.
2. Use a heating pad on your feet or torso for 15–20 minutes before bed (I usually put it over the liver/bile area because that’s been my weak spot my whole life, and the warmth helps drainage and calms that whole region down). I recommend using an electric one with a timer. Warmth drops you into parasympathetic and helps a ton.
3. An alkaline bath or even a warm shower before bed can calm the system more than people expect.
4. You might also try increasing your magnesium a bit.
When I feel on edge, I take a double dose at night and it helps settle things.
I hope that helps!!
I tried taking glycine as you said, 40 minutes before bed and I was "climbing the walls all night." Zero sleep. So I tried a reduced dose with the same effect. Glycine is not my friend when it comes to sleep!!
Thank you for your comment Elizabeth. It doesn’t automatically mean glycine was the culprit. When your sleep is already fragile, any little shift can tip the night into chaos - stress from earlier in the day, low glycogen, a thyroid dip, temperature dropping too much. even just trying something new. I’ve had nights like that long before I ever touched glycine. When cortisol is running high you can take nothing and still end up “climbing the walls.”
If you ever want to try it again, test a tiny dose (½–1 g) earlier in the evening instead of right before bed. And if your body still hates it - drop it.
With the way you described your sleep, thyroid, and stress pattern, there are definitely other things at play here. Glycine is just one lever. The deeper stuff - thyroid rhythm, nighttime blood sugar, temperature regulation - is what actually drives those wired, insomnia nights. For many though, glycine ends up being the thing that finally helps them sleep - it just depends on the state their body is in when they try it.
Very interested here because I too have thyroid issues, have had high blood pressure since my twenties, a goiter since my kids in my late thirties, and have been developing sensitivities to any kind of stimulant such as caffeine, some favorite foods (apples!), and at 16 had the experience of never being full so put on well over a hundred pounds.
So, I've been all these things and have weighed around 300 since my late teens till today, at 61.
Had no idea about the importance of glycine; although i was raised with very healthy foods.
So healthy, in fact, that that was one of the reasons I ate so much at 16; i was finally able to get out of the house by myself with enough money to buy my own meals. One of my mom's favorite dishes to make was plain boiled chicken breast, long before it was popular. She not only removed the skin, but any bit of fat or anything else that came off of it.
One of my chores was to help her with cooked meats that she would fridge overnight. Any white flakes or chunks not already cooked out were then removed because she couldn't stand them. So to this day, that kind of thing is still bothersome.
Therefore, I suspect I will need to start off at least withvthe powder; any good recommendations?
Any websites you would recommend?
And yes, all the stress from being a caregiver for my youngest, a level 3 on the spectrum since birth; he's now 21.
So sleep is a huge issue. It used to be ok when younger pre-kids. Now, I probably average around six to 8 but mostly broken depending on household situations. Not to mention an ugly divorce ten years back.
Digestion of course. I'm getting food sensitivities and would like to stop that before it gets worse.
Lastly. Wouldvthe broths you mention be high in histamine? Trying to track those kinds of foods. Not surebhow it fits with the whole Fodmap thing I've been hearing about lately, either.
Many, many thanks for such intelligent, accessible, and friendly posting!
Hi Maureen! Thank you for the kind words! everything you described makes perfect sense given your history. You’ve had years of stress, thyroid instability, broken sleep, and basically no glycine in your diet.
On broth:
yes, long-simmered broths can be high histamine.
If you’re sensitive, use gelatin powder instead - same glycine, none of the histamine load.
For starting out, I’d keep it simple and predictable:
– Pure glycine powder:
I use NOW Foods - clean, no fillers.
Start with 3 g at night.
- Gelatin: Great Lakes is solid. If histamine is an issue, gelatin is better than long-simmered broth.
– Sleep support: carb + protein snack before bed, magnesium (200–300 mg), and a heating pad on your torso for 15–20 min.
Decades of stress and caregiving wire the system into overdrive. Once blood sugar and thyroid stabilize, sleep and food sensitivities usually start calming down.
P.S. I test and experiment with a lot of different products, so I may have other recommendations for you as I keep refining things. And if you haven’t yet, check my articles on thyroid, repletion, and insomnia - they’ll give you a clearer picture of how to support a stressed metabolism.
Thanks so much, appreciate it greatly! Will definitely be doing more research!
I have been avoiding high histamine foods for years and would highly recommend pressure cooking your bone broth. You get the benefits of the long simmer within a shorter length of time. I use an instant pot and cook no more than 2 hours, and it works very well.
Same. I tried glycine (before reading this article) and it made me feel hyper-stimulated, like a heavy dose of caffeine, all night. Apparently some people have a sensitivity to it that causes a paradoxical reaction.
It has the same effect on me.
I take glycine in the morning with my bulletproof chai tea.
You're amazing Variana, THANK YOU SO MUCH. I sent you a DM two weeks ago- bc I wanted to do your bile protocol. I am so grateful that I found your substack!
Thank you for the kind words, Loella! I haven’t checked my DMs yet - I’ll take a look and reply.
Me, too.
That is an incredibly generous and helpful reply, thank you.
Ben Franklin knew exercise and fresh air were a component for good sleep.
We can’t use dietary proteins - https://ifbacongrewontrees.wordpress.com/2025/10/04/my-favorite-organ/
Proteins won’t work - she needs to try fasting, rigorous exercise (at any age) and deep breathing meditating.
I’ve just finished reading ‘ How to sleep like a cave man’ by Merijn Van de Laar; it’s a fascinating study of 21st century versus nomadic tribes circa 20,000 years ago ( to their modern equivalent). The study is quite e tensile and he looks at 2-3 tribes not westernised… some have a 2 sleep night and others not but the huge difference is that when they wake after 4-5 hours sleep or less, they don’t toss and turn with the stress of being awake at 3am! They lie in bed relaxed and contemplating or get up and clean the floor or some chore … so they may get less sleep than a companion, but they remain RELAXED during the time they’re awake! I have spent many nights from 3-7 am tossing and turning with IBS bloat and cramps etc stressing about my loss of sleep and feeling like a corpse in the morning! So now I have a little routine where I make a hot herbal tea and wrap up cosy in bed, and do a tapping meditation or start writing a story etc in my mind.. I’m usually back asleep in 30 mins but even if it’s longer if I can stay relaxed I feel so much better the next day. Just a thought ..
I started taking 6 g of glycine before bed several years ago when I hit perimenopause. It opens capillary beds, and therefore helps you sleep cooler. Great article. Glycine is good for so many things.
The only thing that helps me from experiencing this are ear plugs. Started to do that in Uruguay where there were constant loud noises in the neighborhood. Insane. Only ear plugs (foam) would help. Here, they also protect from inflammation based on draft. Based on circumstances I am staying in a trailer and there is constant draft. Without plugs, my ears are easily inflamed. All the best to you.
Thank you so much Wolfgang, but there's a "but". Unfortunately, I have tinnitus due to a poorly treated cold; and it got worse with another one some months after my husband passed two years ago. So use of ear plugs does nothing but to hear the tinnitus more. In fact, I have some wired earbuds connected to my radio and I get asleep listening to the radio for one hour (then it turns off). Thank you so much for your suggestion. It's insane as you say, to have noisy neighbors.
Over the years, I have come to realize what really affects healthy sleep - without always having been able to change anything to the better. Thanks to the universe, I am blessed with instantly falling asleep. Going horizontal, turning off lights and 90 seconds later I am asleep. Now, based on my age, waking up during the night is not unusual - to go to the bathroom. Which is depending on a finely tuned measure for rehydration, or anti-dehydration. Then, there are Cats jumping around on my bed. There is an a/c - hat works as a heater right now - and produces a significant source of noise. The ear plugs help a lot - but what really does the trick to overcome this sound, is my imagining it to be the sound of sleeping in an aircraft. And gone. When I was stuck in Uruguay, I found out the hard way how important the temperature and humidity in the bed room is as well. All in all - total exhaustion will have one sleep under any conditions, but in absence of that, taking care of the circumstances that provide for the best, refreshing sleep are really important. Mentally as much as physically.
Wishing everybody that needs it a good night’s sleep.😴
Wolfgang, your sleep diagram sounds a lot like mine, particularly the business of talking yourself into believing the irritating nocturnal noise that was keeping awake was rather something soothing. In my case, I lived very near an interstate highway in the center of a major US city - the din did not diminish at night. The trick was to imagine that I was near the beach on the N. Pacific and the continuous roar of the surf was what I was hearing...the highway and heavy surf are remarkably similar. Being near the sea has always had an immensely calming effect on my psyche. It actually worked.
I had the exact same issue - night waking - using a CGM for a few months solved it, I was getting hypoglycemic at night, glucose counter regulation with cortisol. Overhauled my diet (high fiber plant forward, no sugar) and flattened out all the glucose curves now I go to sleep at 10 and next thing I know it is 6am. Fixing glucose was the key.
I pressure cook beef shanks for a couple of hours - I know I’m getting all the good stuff because it becomes jelly when refrigerated.
I would avoid mineral supplements at all cause. I can explain if you like - I have a long form article on it. For now, don’t waste your time and money taking collagen supps - they don’t work, can’t work. Details here:
https://ifbacongrewontrees.wordpress.com/2025/10/04/my-favorite-organ/
I put half a scoop of Collagen peptides in my coffee every morning, perhaps ought to increase? I am a big fan of what I call “beef/chicken jello” and will eat chicken skin and cartilage whenever I can.
Half a scoop is fine for skin and joints, but it’s usually not enough to move anything deeper. Whether you should increase really depends on your goal and how much broth or “jello” you’re getting in a day. You’re already doing the right foods -- the chicken skin, cartilage, and your “beef/chicken jello” all count - you’d just want to bring the total closer to a therapeutic range if you want it to do more than basic maintenance. And btw you can’t overdose on collagen or glycine. Higher amounts just get digested, used, or excreted. Just listen to your body and adjust based on what you’re trying to improve.
Do you have any recipes for homemade glycine rich gelatin?
Maria, save your money, it is an impossibility of physics, chemistry and biology for exogenous proteins to work in your body. Details here: https://ifbacongrewontrees.wordpress.com/2025/10/04/my-favorite-organ/
This reads like flat-Earth nutrition. I’m not interested in debating someone who rejects basic biochemistry.
Chicken soup made from whole chicken...it IS medicine.
true!
Yes, and here’s a good method for those unfamiliar with this: simmer a whole chicken (preferably organic / pasture raised; can be cut in half or in pieces) in a dutch oven for 2-3 hours, once a week, with onions and carrots, Baja Gold salt (highest in minerals of any salt), and whole peppercorns (basically the GAPS diet method). This makes several complete meals as meat & veggies, stews, soups, and meat for other dishes, and it includes the collagen-rich stock, skin, etc.
There's a difference between meat stock and bone broth, and this method produces soothing, glycine-rich results without the high glutamine content of long-simmered bone broth which can cause a histamine response. Bone broth is great, but for healing the gut and downstream health issues, and providing a more complete meal, in less time, this is a good approach.
Hi Beth, are you chopping up the chicken at all prior to putting it in? And does it come out in the end with meat bits floating around, which then, do you filter out just to get the broth? I’m intrigued as I’ve never done this before but it sounds good. Thanks for sharing
You can put the chicken in whole, cut it in half, or cut in pieces, along with chopped carrots and onions, unrefined salt and some whole peppercorns. You may also add things like bay leaves and herbs. Cover with water. Turn on low and watch it at first and when it starts to form scum at the top, just skim it off with a mesh sieve or spoon and discard into a small bowl of water. Do this a couple of times, as needed. Then cover and simmer gently for 2-3 hours. That's it! Easy peasey. The meat will still be attached to the bones, but it will be tender and loose. The collagen and other nutrients in the skin will be broken down and fully available in the meat stock (never discard the fat — it's where the flavor and many of the nutrients are). You can eat it as is, or pull the meat off the bones and make into soups, stew, or other dishes.
P.S. Consume everything, including the meat, skin, veggies and liquid meat stock. The cartilage bits at the ends of the bones will be softened and can be eaten as well, since they're highly nutritious. They can also be saved in a bag and frozen to be added to bone broth later.
Thank you so much!! This is really helpful
I cannot believe I found you - I have been experimenting with glycine powder in water before bed and 1/8 tsp inositol under my tongue afterwards- maybe gelatin is the missing component I think to really feel it - it helps but not all the time - and I've recently been making my own bone broth out of organic whole chicken carcass after we've eaten the chicken - THANK YOU for this info!!
Love that you’re experimenting! that’s exactly how you figure out what actually helps. Glycine + a little inositol can work, but the missing piece for most people is total daily glycine. Gelatin+real broth covers that way better than tiny bedtime doses alone.
If your broth gels in the fridge, you’re on the right track. Adding 1–2 tbsp of gelatin during the day + 3 g glycine before bed usually makes the effect consistent instead of hit-or-miss.
Glad this was useful - keep going!
One other question if you have time- I purchased clear Knox gelatine as an extra source when I'm out of bone broth- can I use that? And if so, can I flavor it with collagen powder (sugar free FASTer Way to Fat Loss is the brand I use - I coach women over 50 for them - sleep is a huge issue for fitness obviously). Many clients not ready to make their own gelatin. I'm assuming any kind of vegan gelatin product would also not have the amino acids we need.
Knox is totally fine - it’s just regular gelatin (keep in mind that it’s conventional though, not grass fed etc). Flavoring it with collagen powder is also fine. I dont see any problems here. Just remember collagen isn’t a substitute for gelatin’s gelling ability; it just adds extra amino acids. And yes, you’re correct: vegan gelatin has none of the amino acid profile you need. (No glycine, no proline, no hydroxyproline - nothing that supports sleep, connective tissue, metabolism. )So for clients who aren’t ready to make broth, Knox gelatin + a bit of collagen + a reliable glycine dose at night is a perfectly workable setup
If a strict vegan, can they even get what they need? Won’t have Knox or anything with animal products.
This is really interesting, thank you. I suffer from severe insomnia (I'm writing this at 4am), joint and liver problems, depression and fibromyalgia. I rarely eat meat so I'm sure I'm lacking in glycine. I'm a bit overwhelmed by the information, so can I ask what supplements you'd recommend I take, since I can't get what I obviously need in my diet? Thanks
Hi there! To keep it simple and not overwhelm you, here’s the starter kit that actually moves the needle:
1) Pure glycine powder
Start with 3 g before bed.
If you tolerate it, add 2–3 g during the day (either all at once or split).
NOW Foods pure powder is pretty solid option (I am testing more brands so will update once I find something better)
2) Gelatin during the day (Great Lakes is one of my fav brands, clean, grass fed)
2 tbsp dissolved into anything hot.
This gives you steady baseline glycine without relying on meat.
3) Magnesium glycinate or bisglycinate
200–300 mg before bed. Helps the nervous system drop into sleep mode.
4) A small bedtime snack (carb + protein)
Milk + honey, cottage cheese, or yogurt +baked apples with some guava syrup if tolerated. Going to bed underfed keeps cortisol high and wrecks sleep.
That’s the foundation. Once glycine and blood sugar stabilize, insomnia usually improves first, then pain and mood follow.
If you want the deeper breakdown, my sleep/anxiety and repletion articles explain exactly why your symptoms stack the way they do and they have the protocols that helped me stabilize my own anxiety and finally start sleeping again.
This is fantastic, thank you so much! I'll definitely have a look at the articles as well.
Excellent article and the discussion and recommendations in the comments are essentially second to none from what I have seen on Substack… at least in way of improving metabolic balance and sleep basics.
And perhaps I am slightly biased in saying that because I too have been struggling with incredibly light sleep in the mornings and constant/nightly 2:00-3:00 o’clock extended wake-ups even thoughI feel like I have a lot of very positive lifestyle habits in place… though I also don’t eat red meat (and therefore even less of what is required for balance as you mentioned). If nothing else, I just finished having 5 eggs for breakfast and I also eat salmon, sardines, and fermented dairy but that’s likely not providing the glycine and collagen my body is missing.
Which really makes me wonder how long-term vegetarians and vegans get by ? Especially the healthy ones that have been at it for decades and that’s assuming they do in fact exist and obviously no disrespect to them/anyone in saying that… if anything more respect is warranted if they’re making it work. Not sure how my own pattern of eating fits in/ought to get labelled… Mediterranean style I suppose… minus the 5 eggs…. but 5 eggs not every day 😅
In any case, incredibly generous and knowledgeable all around. Thank you very much Variana and truly grateful to have found you/your work.
Im confused - does unflavored gelatin do the same as collagen peptides ( on a fixed income and collagen peptides are expensive) ? Why do you recommend both the pure glycine and magnesium glycinate as part of the protocol? The Mg glycinate powder from NOW is inexpensive and i am using it presentky but reliably waking in the wee hours as are others on this thread. Please clarify and thanks!
Does the gelatin thicken your hot Beverage?
Excellent article - thank you. I’m a fan of glycine to promote deep sleep
Thank you!!
Very good article.
What a good article! Thank you. I've been dealing with insomnia for some many years. Recently tried magnesium glycinate .. I'm not so good at remembering to do it consistently, I used broth for a long time, but I didn't realize it had anything to do with sleep; I will start that again. I've been using glycine powder for several days and found some improvement with Gerd and sleep at night. The sweetness is a challenge for me, but I wonder if using glycine differently is an option. Back in October I got NOW beef broth gelatin to make healthier gelatin to overcome my sugar addiction. It does great.
So here's my question, The glycine is 3g per serving, and you are suggesting a higher daily amount, and that there isn't a "too much" dose. I have a fitbit I use for sleep. Rarely do I get deep sleep. I'm usually ok with REM, but usually deep sleep is minutes (less than an hour). Do you think if I increase the glycine that it will improve deep sleep? Thank you
Thank you, Margaret, and I’m glad you’ve already noticed a little shift with GERD and sleep! That usually means your system does respond to glycine; you probably just haven’t hit a consistent enough dose yet (consistency is the key with everything!)
A few things based on what you wrote:
• Broth absolutely affects sleep because it finally gives your body the glycine it’s been running without.
• If the sweetness bothers you, mix glycine into milk, or even yogurt. You don’t have to take it straight. You can use glycine capsules instead of powder as well.
• Gelatin contributes too - it’s slower, but it counts toward your total daily glycine.
On dosing:
3 g per day is more of a maintenance dose. People with long-term insomnia usually need closer to 12 g/day total (including gelatin), with 3 g taken 30–40 minutes before bed. And no - there’s no known “too much” issue at those ranges, especially when a big portion comes from gelatin, not pure powder.
Will increasing glycine improve deep sleep?
I can’t promise it, but in people with your exact pattern (low deep sleep, high stress load, GERD, and inconsistent glycine intake), deep sleep almost always improves once the dose is steady and high enough.
Also - I have an article on anxiety and sleep that goes through the other things that help the sleep layer if you want a deeper breakdown.
I love glycine for sleep!
What is the daily dose for a stressed insomniac?
About 10–12 g of glycine a day total, with 3 g before bed. And my articles on anxiety and insomnia might help too- they go into the other tools that support sleep and calm the stress response.
Are there any dangers for taking more?
No real dangers. Glycine and collagen are just protein, and your body uses what it needs. The worst that happens with higher amounts is a little digestive heaviness if you take too much at once. There’s no toxicity issue and nothing dangerous about going higher if you feel good on it.
Thank you 😊!
YW! :)
I take 200mg of Magnesium Glycinate before bed, so I'm wondering if I start drinking 1-3 cups of bone broth a day this would be a good start? :)
So 200 mg of magnesium glycinate gives you roughly 150–180 mg of glycine. For metabolic effects, the body needs closer to 12,000 mg a day. So yes, there’s glycine in magnesium glycinate, but nowhere near the therapeutic range. Adding 1–3 cups of real bone broth is absolutely a good start. that alone can give you a few grams of usable glycine, especially if the broth gels when cold. I’d still add some gelatin during the day and glycine powder before bed, the way I outlined in the article.
Thanks so much! Super helpful. Didn’t want to overdo it but I see that’s not the case! 🙏
UPDATE: I started drinking a cup of broth a day and 3g glycine in water before bed (plus 200mg of Magnesium Glycinate) and I am sleeping so well! My provider prescribed me progesterone for sleep (perimenopause) but glycine has solved it! I'm drinking Butchers by Roli Roti Organic Bone Broth (chicken or beef).
This is amazing to read! You gave your body what it was missing. I’m genuinely happy it worked that fast for you. Thank you for sharing the update!
Thanks for the great info! I’ve been trying the baths as well as the bile protocol too 🛁
You are welcome! Keep me posted on how it goes :)
i will try it. u suggest much higher doses than i currently take.
How much do you currently take? Do you take gelatin powder or glycine only ?
gelatin powder, in jello sometimes, broth others, not real disciplined about it. even in regular cooking i measure nothing ever. so i cannot tell you. until it looks or smells right? I have put it in hot cacao, mashed potatoes, meat pie. I never noticed it helping the things you say really. i took it to protect my gut lining. that seems ok. I do have massive stress, (my cortisol off switch is broken i think) and terrible sleep issues. so we'll see how it goes. I am also about to ditch the internet again, because that is super helpful for me.
You’re doing the right things, just not in a way that actually reaches the stress/sleep layer. Gelatin in mashed potatoes or jello is great for the gut, but it usually isn’t enough to touch cortisol or fix sleep unless the dose is consistent.
When your system is stuck “on” the body needs more glycine than a few teaspoons here and there. Most people start noticing real changes only when they’re getting 10–12 g glycine equivalent a day, and for sleep specifically 3 g before bed makes the biggest difference. That’s the piece that actually helped me when I was wired at night and suffered from insomnia.
And keep in mind: if your sleep and stress are this fragile, there are probably other systems involved too - thyroid, hormones, even blood sugar rhythms. Glycine helps, but those layers matter. Sometimes the physiology is asking for more than supplements - different routines, fewer stressors, better boundaries. sometimes the body is asking for a shift in how you actually live.
If sleep and anxiety are the main issues, check my other pieces on both -- I talk through exactly what helped me get out of that state.
And honestly, stepping away from the internet is a smart move.
i already did a month long internet fast, about a month ago. I hate the ai stuff (especially about herbs) . the click bait. i am old enough that i remember listening to the radio and being happy. I just went back to that. it was amazing. I just need to do it longer. I am compiling a list of movies i can re watch (one daily) . the internet just does not suit ,me. besides, I have stuff to do. how many tablespoons is 12 grams? and doesn’t it have to be gelatinized it before you can absorb it well?
Answering your questions: it’s going to be closer to 2 tbsp of gelatin. And no, it doesn’t need to be gelatinized to absorb. your stomach breaks it down either way. Blooming is only for texture.
The regimen is already in the article, but the key piece for your situation is the 3 g of pure glycine powder (mixed in water) 30-40 min before bed.
What worries me is that you mentioned doing a fasting period - that’s exactly what you shouldn’t be doing when insomnia and anxiety are already high. Fasting spikes adrenaline and cortisol to keep blood sugar up, and that’s the same chemistry that keeps you wired and unable to settle. It pushes the body into a stress-metabolism state instead of a repair-metabolism state. I talk about this in my pieces on repletion and anxiety: when the system is depleted, the last thing it needs is another stressor.
You’ll make more progress with regular meals, steady blood sugar, calmer evenings, and the night glycine dose- not more deprivation.
Thank you! At that rate, I am gonna run out real quick, but it did help me to sleep. Indeed fasting too much is what got me here! It was not really a choice to fast. a lack of funds for food was (so it worries me too!). I know an over 60 person should not really be fasting. my thyroid was ok before then. I am thinking of meat rabbits to be more food secure. I am told the broth is weaker tho. what do you think? if i do that i will have to vanish from substack (or any internet like this) because it will take all my energy, but i think it will be energy well spent. I am dyslexic and probably should not be writing anyway. I appreciate your advice very much, and will take it as much as i am able.
She did an 'internet fast', not a fast of food.
Wonderful article and great suggestions to individual commentators as well!
I have been aware of the importance of glycine for a long time and use glycine powder, but would like to use more (I have similar issues as many here; stress, sleep etc plus a hypermobility disorder (EDS) so bad collagen genes). However, I consistently notice that glycine as a supplement leads to fluid retention. I thought that was crazy and inexplicable at first, but according to AI (found no other data elsewhere) it can affect the kidneys in a way that cases this. Do you have any suggestions for how to get around that? Thanks!
Hi Volva, It can happen to some people. It usually has to do with how the body handles electrolytes, especially if thyroid or aldosterone are off. Try taking glycine with a pinch of salt or other minerals, and try natural glycine sources like gelatin or broth. I always prefer those before adding supplements. Also make sure your magnesium is solid, because low mag can exaggerate that reaction.
Thank you for the suggestions! I already consume an unusual amount of salt but that because I need it, so I will try adding a bit to any tea with glycine.
I also consume collagen powder, some gelatin and love gelatinous animal parts, always have. Perhaps I should up my potassium? I don’t tolerate veggies very well
What a well researched and written piece!! We live in an urban setting, but we eat like homesteaders do, meat, dairy, bone broth, criped chicken skins in air fryer are better than any crisps you'll ever eat. After so much damage being done to my body over 45 years of hard work and mostly poor diet, I'm making progress back to better health.
Always makes me happy to read notes like this! Glad you’re taking your health back into your own hands and thank you!
Hello. I have stage 3 multiple myeloma cancer. I also have a fatty liver and chronic inflammation (especially from chemo treatments). I am sure taking glycine, gelatin and collagen would help my liver, reduce my inflammation and help my body, but would it feed my cancer (which would be bad)?
Good question. Glycine powder, gelatin, and collagen are all just sources of the same thing - glycine and other basic amino acids - and after digestion they’re treated like any normal dietary protein. There’s no evidence that these specifically feed cancer, and glycine actually has documented anti-inflammatory and liver-protective effects, which may be helpful in the context of chemo and fatty liver. If anything, they tend to support tissue repair and metabolic resilience, not tumor growth. With active cancer and treatment, though, any supplement should still be cleared with the oncology team.
Mrs. Volk, thank you so much for replying and for all of the important information you willingly gave me. I am very sick and am trying to reach remission and live a little longer. I also have chronic nonstop tinnitus in both ears (along with hearing loss) which has gotten worse since I started chemo treatments in last May and still receiving. I feel horrible, but your knowledge gives me hope that glycine could possibly help me with my inflammation and hopefully lessen the body/bone/heart pains and this nonstop tinnitus in both ears. I will definitely talk to my oncologist.
I am an ex-firefighter who got disabled (lower back) in the line of duty and which my 7 years on the Search & Rescue Truck contributed to years of smoke inhalation which has led to this deadly cancer I am now dealing with. I have very little income due to my situation, but as soon as I can find a way to cut some finances, I definitely plan on becoming a paid member of yours. I'm literally in tears because of your help.
Thank you once again for such important health information and medical advice. God Bless You! Have a wonderful and blessed rest of your week. 🙏🏼💖💐
Sincerely,
Michael G. from Texas
Michael, thank you for sharing this. I’m genuinely sorry you’re going through all of this. Chronic inflammation, chemo load, constant pain, and tinnitus is a brutal combination for any body to carry, especially after everything you’ve already lived through as a firefighter.
Glycine isn’t a cure for cancer, and I’d never frame it that way. But it does have a strong track record for lowering systemic inflammation, supporting liver function, improving sleep quality, and stabilizing stress chemistry. Those mechanisms matter when your body is under constant therapeutic strain.
You’re doing the right thing discussing it with your oncologist. My entire goal is to give people tools that support the body’s ability to handle stress, not to replace medical decisions.
About your tinnitus: chemo-induced ototoxicity is common, and anything that lowers inflammatory signaling sometimes gives people a little relief.
You’ve been carrying far more than most people ever will, and I’m glad something in my work gave you even a small sense of hope or orientation. That’s enough for me. Please don’t worry about subscriptions -- focus on your health and stability first.
Wishing you steadier days and real relief ahead.
Thank you, Mrs. Variana Volk! 🥲🙏🏼💖🌹
Thank you! In the last three years I have reverted to cooking my grandmother’s recipes for bone broth, soup and stew. Add homemade bread and I’m good to go. It literally helped turn me back into a functioning human. I take a lot of grief for my “odd eating habits”, but I couldn’t care less. I feel better everyday…