The question of whether glycine and collagen supplements can be taken together has a clear answer: not only can they be combined, but they often work better in tandem. Both are highly popular supplements, and their combined use is rooted in a fundamental biological relationship within the body. Glycine is a simple amino acid with a wide range of functions, while collagen is the body’s most abundant protein, providing the scaffolding for many tissues. Understanding their specific roles and biochemical connection explains why combining them may enhance the benefits of both.
The Specific Role of Glycine
Glycine is the smallest of the twenty amino acids, and while the body can produce it from other compounds, the amount made is often not enough to meet all metabolic demands. This amino acid is important for several processes. Glycine functions as an inhibitory neurotransmitter in the central nervous system, particularly in the brainstem and spinal cord. Its role as a calming agent is why it is often studied for its effect on sleep quality. Taking glycine before bed can help shorten the time it takes to fall asleep. Beyond the nervous system, glycine is a precursor for other compounds, including creatine, which supports muscle energy, and glutathione, which acts as a major antioxidant in the body.
Understanding Collagen Supplements
Collagen is the most plentiful protein found in the human body, serving as the primary component of connective tissue, which gives structure to the skin, bones, tendons, and cartilage. As a person ages, the body’s natural collagen production begins to slow, which can lead to visible signs like reduced skin elasticity and less resilient joints. The most common supplemental form is hydrolyzed collagen, also known as collagen peptides. This form has been broken down into smaller, more easily digestible amino acid chains that the body can absorb more effectively. Supplements are typically sourced from animals, such as bovine or marine sources.
The Synergistic Relationship
The combination of glycine and collagen is highly beneficial because of a direct biochemical link. Glycine makes up roughly one-third of the amino acids in the collagen molecule. The unique structure of collagen relies on a repeating sequence of amino acids, and glycine is required at nearly every third position for the protein’s characteristic triple-helix shape to form correctly. When a person takes a hydrolyzed collagen supplement, they are supplying the body with a mix of amino acids, including some glycine, proline, and hydroxyproline. However, the amount of glycine provided by a typical 10-gram serving of collagen peptides (about 2.5 grams) may be insufficient to meet the body’s total metabolic need for collagen synthesis and other functions. Supplementing with extra, pure glycine ensures that the body has the necessary building blocks in sufficient concentration to produce new collagen efficiently. Research indicates that increasing the concentration of glycine can significantly enhance the body’s ability to synthesize new collagen, thereby potentially maximizing the benefits of the collagen supplement itself.
Practical Guidance for Combining Supplements
Taking glycine and collagen together is generally safe, and the two can be consumed simultaneously. Collagen peptides are often flavorless and easily dissolve in any liquid, such as water, coffee, or a smoothie, and can be taken at any time of day. Typical collagen dosing ranges from 2.5 grams to 15 grams daily, with 10 grams being a common recommendation for general support. For glycine, the dosage depends on the desired effect. If the goal is to support collagen production, a higher dose of around 10 grams daily is often suggested to provide the necessary supply for the body’s high demand. If the primary goal is to improve sleep quality, a smaller dose of approximately 3 grams, taken about an hour before bedtime, has been shown to be effective. Glycine powder is also highly soluble and can be mixed into liquids. It is important to begin with lower doses and gradually increase the amount if needed, as high doses above 9 to 15 grams per day may cause mild gastrointestinal discomfort. Individuals who are pregnant or breastfeeding, or those with pre-existing kidney conditions, should consult with a healthcare provider before beginning any new supplement regimen.