posted Thu, 10/23/2025 - 02:01
352
Glycine Efficacy and Dosage
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Anyone take Glycine?
I think the only studies were rodent studies but it seems the conversion dosage should be about 10g for a ~160lb person, but most supplement suppliers suggest 1-2g per day. If you like it, what's your dosage?
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I do a heaping teaspoon ( about 6 grams). for Anti-inflammatory & Tendon health. I've tried more, but I didn't notice any more of a benefit.
ah ok. Well I've seen some evidence to say that over about 4g won't add much benefit
there are many studies that say the opposite:
A systematic review noted that “doses of glycine used in clinical studies typically range from 3 to 15 g/day but have been as high as 80 g/day” (for certain psychiatric/neurological uses).
https://www.consumerlab.com/reviews/glycine-review-comparisons/glycine/
yeah I mean, I guess as always it depends which study you read lol. Not sure what I was looking at before but it was basically saying that after 4g or so you get diminishing returns. I did read a study that said you optimally need 15g, but that was from all sources. Turkey for example has nearly 4g per 100g.
When it comes down to it, you only appear to get renal issues at very high doses, so it certainly seems safe to take in the 10-15g per day range. But most sources of it become pretty costly at that point
Yea, like I said I like 6g I've tried more, but I didn't notice any more of a benefit. To be honest, I use the 2 extra grams to flavor my coffee in the morning because 4 Grams isn't enough. I do notice when I don't use it though, so I know it works.
'flavor my coffee' lol. That's awesome
Yea when people said for the longest time that you don’t need more than 5g of creatine now everyone is taking 10-20g for added benefits
Absolutely...anecdotal bro-science at its best. I bought in to that too. I went up to 20 but it bloated me. I'm back at 5 now and all is good.
yeah that's probably indicative of what's at play here. For muscle building I still believe creating at the ~5g per day dosage is sufficient, but there's potential cognitive benefits that only really seem to max out at like 20g per day.
Last time I took 20g per day I could shit through the eye of a needle, so probably ease into it if you wanna try it
Yes I agree for muscle building 5g should be good. However if your diet is low in meat I’d say 10g is best