Glycine is the smallest amino acid, the most abundant in collagen, and one of the most underappreciated compounds in human nutrition. The body synthesises approximately 45g of glycine daily, but research increasingly suggests that endogenous production may not meet the body's total requirements, particularly under conditions of stress, illness, or ageing. (Bannai and Kawai, Journal of Pharmacological Sciences, 2012.)
What makes glycine remarkable is the breadth of its roles: it contributes to collagen synthesis, glutathione production, neurotransmission, bile acid conjugation, and core body temperature regulation. It is not a one-trick compound. And bone broth is the single richest whole-food source of dietary glycine available.
Glycine and Sleep
Clinical studies have demonstrated that 3g of glycine taken before bedtime significantly improves subjective sleep quality and reduces sleep onset time. Participants reported feeling more refreshed upon waking and showed improved sleep efficiency on polysomnographic measurements. (Inagawa et al., Sleep and Biological Rhythms, 2006; Yamadera et al., Sleep and Biological Rhythms, 2007.)
The mechanism appears to involve glycine's effect on core body temperature. Oral glycine administration induces a decrease in core body temperature via increased cutaneous blood flow, and the onset of sleep is known to involve a similar temperature drop. Glycine also modulates the suprachiasmatic nucleus (SCN), the brain's master circadian clock. (Bannai and Kawai, Journal of Pharmacological Sciences, 2012.)
Bone broth is one of the richest dietary sources of glycine. While achieving the full 3g therapeutic dose from diet alone would require significant intake, regular consumption of bone broth contributes meaningfully to overall glycine intake, particularly when combined with other glycine-rich foods like skin-on poultry and gelatin-based dishes.
Glycine and Gut Health
Glycine has documented anti-inflammatory properties in the digestive tract and contributes to the synthesis of glutathione, the body's primary endogenous antioxidant. It plays a protective role in gut barrier maintenance and has been shown to modulate inflammatory cytokine production. These properties make glycine one of the key compounds in bone broth that is relevant to digestive wellness.
Glycine and Collagen Synthesis
Glycine constitutes approximately one-third of the amino acids in collagen. The body requires glycine, along with proline and hydroxyproline, to synthesise new collagen for skin, joints, tendons, and connective tissue. Dietary glycine from bone broth provides these building blocks in their naturally occurring proportions.
Why Bone Broth Is the Optimal Source
Glycine supplements are available as isolated powders, but bone broth delivers glycine within its natural food matrix: alongside proline, hydroxyproline, glutamine, and naturally occurring minerals. This is how the body has consumed glycine for thousands of years, and the cofactors present in bone broth support the absorption and utilisation of these amino acids.
BBBB bone broth is slow-simmered for 18+ hours from certified organic, pasture-raised bones. The extended simmer time is what produces the high gelatin content, which in turn delivers the glycine. If the broth gels when refrigerated, the glycine content is meaningful.
Paired with BBBB Organic Chicken Liver Capsules (which provide the B vitamins and minerals that support amino acid metabolism), the combination offers a comprehensive whole-food approach to the glycine equation.
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BBBB Organic Beef Bone Broth Powder: the richest whole-food source of glycine. Founders Club subscribers save 20%. |
Frequently Asked Questions
What does glycine do?
Glycine contributes to collagen synthesis, gut barrier maintenance, glutathione production, neurotransmission, and core body temperature regulation. Clinical studies show that 3g before bedtime can improve sleep quality and reduce sleep onset time.
Is bone broth a good source of glycine?
Bone broth is one of the richest whole-food sources of glycine. The glycine comes from the gelatin extracted from collagen-rich bones during the long simmer. A broth that gels when refrigerated contains meaningful glycine content.
How much glycine do I need?
The body synthesises approximately 45g daily, but research suggests this may not meet total requirements. Clinical sleep studies use 3g as a supplement dose. Regular bone broth consumption contributes meaningfully to dietary glycine intake.
Can glycine help with sleep?
Clinical studies demonstrate that 3g of glycine before bedtime improves sleep quality and reduces sleep onset time. The mechanism involves core body temperature regulation and circadian clock modulation.
Where can I buy high-glycine bone broth in Australia?
BBBB bone broth is slow-simmered for 18+ hours to maximise gelatin and glycine extraction. Available online with delivery across Australia.
References
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Bannai M, Kawai N. New therapeutic strategy for amino acid medicine: glycine improves the quality of sleep. Journal of Pharmacological Sciences. 2012;118(2):145 to 148.
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Inagawa K et al. Subjective effects of glycine ingestion before bedtime on sleep quality. Sleep and Biological Rhythms. 2006;4:75 to 77.
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Wang W et al. Glycine metabolism in animals and humans. Amino Acids. 2013;45(3):463 to 477.
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Yamadera W et al. Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Sleep and Biological Rhythms. 2007;5:126 to 131.
