by Tony Gjokaj July 26, 2020 4 min read
I enjoy my sleep, so sleep supplements are fun to explore. My issue with most of them was the grogginess I would feel from their serving sizes of melatonin (typically in the 3-5mg range).
So I continued to dive into and explore if there were other supplements that aid in sleep quality just like melatonin does - to not just rely on the melatonin.
It eventually led me to glycine, and I found how important it truly is for our entire body.
In this post, we are diving into glycine in its entirety: from its various benefits, supplementation, and usage.
Let's dive in!
Glycine is an amino acid (and neurotransmitter) that helps with a variety of things, most notably sleep. The primary amino acid found in collagen, it is one of the most naturally occurring proteins in our body.
Glycine is a neurotransmitter that can be both excitatory or inhibitory, meaning it can stimulate or turn-off brain activity.
In addition to these, glycine helps with the following processes:
Since glycine assists in all of these processes, it is one of the most important amino acids in our body.
Since your body typically produces Glycine (similar to Creatine), we wanted to explore the benefits that occur with additional supplementation.
In this section, we are going to address what supplementing with Glycine can do for your body.
Glycine is best known for its improvements in sleep quality. It also improves the quality of sleep by decreasing your body's temperature. As they both aid in sleep wellness, brainpower is improved and fatigue is reduced. This is why we believe it's an incredible amino acid to supplement with.
Through utilizing it for sleep, glycine also improves psychomotor vigilance in the morning after supplementation. Psychomotor vigilance consists of your attention, focus, and reaction times.
In summary, you can break down glycine and sleep in this way:
Recall in our melatonin and serotonin post, both of these neurotransmitters go hand-in-hand with each other. While serotonin is a hormone that regulates various things in our body (mood, digestion, etc), it also allows us to make melatonin and also helps us with the concept known as sleep pressure.
We build up sleep pressure through various physical and mental effort throughout the day. It allows us to fall asleep quicker, and get a better night's rest.
Through supplementation, glycine elevates serotonin, reduces insomnia symptoms, and improves sleep quality. For individuals who suffer from some insomnia issues, improving your serotonin levels allows a better night's rest.
While glycine supplementation is primarily used for sleep, here are a few other benefits of glycine:
As glycine continues to be studied, we may realize more benefits through supplementation.
Since the normal daily diet consists of around 2g of glycine, extra supplementation will help with the previously mentioned benefits.
Here's how we would use glycine if we are supplementing it (in addition to our nutritious diet):
Before taking glycine, please consult with a doctor or physician.
As you can see here, as glycine is the main amino acid in collagen (named after Greek word for "glue"), it's no wonder it keeps us together in various ways.
You've seen that glycine helps with digestion, brain health, blood sugar regulation, and more. In addition, you've seen that glycine supplementation helps with sleep, heart disease, and various cognitive benefits.
Glycine is an incredible amino acid and we believe that supplementing with it will allow you to access a plethora of benefits.
As glycine shows a plethora of benefits in improving sleep quality, we use L-Glycine in our sleep supplement, Drift. L-Glycine, combined with melatonin, l-theanine, and magnesium produces synergistic benefits that allow for phenomenal sleep.
Thank you for reading our latest article on glycine!
Any questions, comments, or insights? Throw them below, or email me at firstname.lastname@example.org.
Until next time, Reforged Legion!
Tony is the Owner of Reforged Performance Nutrition. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help bridge the gap between physical & mental health through fitness.
by Tony Gjokaj July 26, 2021 3 min read
What are the benefits of getting direct sun exposure?
Our human skin "runs" (for lack of better word) on a serotogenic system. This means that it is capable of producing serotonin. Sunlight exposure helps produce serotonin.
Serotonin is a neurotransmitter that regulates our mood, digestion, bone density, and sleep. It is synthesized from tryptophan as a result of Vitamin D, which is synthesized from sun exposure.
So in this post, we are going to explore what this means to us and why sunlight exposure benefits us.
Let's dive in!
by Tony Gjokaj July 19, 2021 3 min read
In our quest to find what is leading to the decline in testosterone in men, we look towards the lifestyle choices encountered in our society today.
While we are all about optimal performance, some of us will sacrifice sleep, proper eating habits, and exercise for career performance.
One of the most neglected factors in this pursuit is sleep... and sleep is one factor that can have a large impact on testosterone.
So in this post, we are going to go over how sleep impacts your testosterone levels.
Let's dive in!
by Tony Gjokaj July 14, 2021 4 min read
When it comes to testosterone production, many men scour the internet in hopes of finding various ways to improve testosterone naturally.
The big secret about all of this is that it is well within our grasp for most of us.
Nutrition, for example, can play a huge part in testosterone production and is essential to optimize.
So in this post, we are going to talk about nutrition and how we can use it to optimize our testosterone levels.
Let's dive in!
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