GreenMachineX
Well-known member
Anyone take it regularly? Supposedly has lots of health benefits and it’s really helping my sleep. What’s the optimal dosage daily?
Glycine
- Thread starter GreenMachineX
- Start date
ironkill
Well-known member
Ive been taking 5g on top of 10g of collagen per day and to be honest my joints have never felt better.
ttortman78
Member
I take magnesium glycinate. Great for sleep. Good synergy between the two.
ELROCK
Well-known member
I take 2 grams of glycine right before getting into bed. I feel it really does help with deeper sleep and helps to feel refreshed in the morning. I usually take it 5 days a week.
I also take magnesium and agmatine pre-bed.
GreenMachineX
Well-known member
My problem is I wake up at 3-4am wide awake. I think I’ll take magnesium glycinate at 360mg before bed with my 2mg timed release melatonin, and plain glycine at 2-3g in the middle of the night. I just started using agmatine again and may use it prebed as well.
kisaj
Legend
Me 100%. I’ve chased everything thinking it was cortisol, blood sugar spiking, too much caffeine, etc. I crash hard when I go to bed and sleep heavy for 4-5 hours and then around 3-4 my mind is awake and I can’t shut it off. So I toss and turn lightly sleeping for the next 2-3 hours. Even if I hit it early around 9, I am popping up within 4-5 hours.
Very low dose melatonin helps that initial sleep very sound thankfully or I’d always be a mess.
GreenMachineX
Well-known member
None of those theories panned out I imagine? I’m still leaning towards an early morning cortisol spike...have you tried stuff like phosphatidylserine or anything?
So low dose melatonin works better than higher? How many mg or mcg? Timed release or no?
HIT4ME
Well-known member
Like TTortman78 I use Magnesium Glycinate for sleep because it should have a good synergy.
As Kisaj said - I have found that low dose melatonin actually tends to bring on the heavy sleep faster than higher dose. less than 1 mg works great, especially in combos with other ingredients. The onset of sleep comes hard and fast like that.
But melatonin itself is a bit of a wonder hormone, IMO. Another similar example is vitamin D - it got all this attention for bine health early on and that stuck...but now a lot of people see it as only helping bones and discount all the other health benefits. Melatonin got attention for sleep - but it has positive effects on endothelial health, heart health, brain health, bone health, muscle health, fat cell functions, etc. For this reason, I actually have been playing with doses of melatonin in the 25 mg/night range, in spite of the better sleep at lower doses.
Another option may be to do a larger dose of melatonin earlier at night, right when it starts getting darker, and then a small dose before bed.
My sleep stack that I cap myself is:
2.8 grams mag glycinate (yields about 450 mg magnesium)
225 mg zinc gluconate (about 30 mg zinc)
30-50 mg P5P
1-2 grams Gaba (usually 1)
25 mg melatonin (as I said...I vary this...1 mg brings on some hard sleep)
I have recently addrd the following 2 ingredients in:
500-1000 mg Lemon Balm
500-1000 mg Ashwagandha.
Not sure the two new ingredients help at all. I have always found Ashwagandha to be over rated anyway.
My thinking on the lemon balm is that it will inhibit the breakdown of GABA and thus keep you asleep longer.
I have had a few nights on that mix where I was out for 9+ hours. I have had a heavy work load and wake up early in the morning and can't get back to sleep without it, so the extra sleeo was needed and the stack delivers.
As Kisaj said - I have found that low dose melatonin actually tends to bring on the heavy sleep faster than higher dose. less than 1 mg works great, especially in combos with other ingredients. The onset of sleep comes hard and fast like that.
But melatonin itself is a bit of a wonder hormone, IMO. Another similar example is vitamin D - it got all this attention for bine health early on and that stuck...but now a lot of people see it as only helping bones and discount all the other health benefits. Melatonin got attention for sleep - but it has positive effects on endothelial health, heart health, brain health, bone health, muscle health, fat cell functions, etc. For this reason, I actually have been playing with doses of melatonin in the 25 mg/night range, in spite of the better sleep at lower doses.
Another option may be to do a larger dose of melatonin earlier at night, right when it starts getting darker, and then a small dose before bed.
My sleep stack that I cap myself is:
2.8 grams mag glycinate (yields about 450 mg magnesium)
225 mg zinc gluconate (about 30 mg zinc)
30-50 mg P5P
1-2 grams Gaba (usually 1)
25 mg melatonin (as I said...I vary this...1 mg brings on some hard sleep)
I have recently addrd the following 2 ingredients in:
500-1000 mg Lemon Balm
500-1000 mg Ashwagandha.
Not sure the two new ingredients help at all. I have always found Ashwagandha to be over rated anyway.
My thinking on the lemon balm is that it will inhibit the breakdown of GABA and thus keep you asleep longer.
I have had a few nights on that mix where I was out for 9+ hours. I have had a heavy work load and wake up early in the morning and can't get back to sleep without it, so the extra sleeo was needed and the stack delivers.
GreenMachineX
Well-known member
Well, this didn’t work today. Back to the drawing board...
HIT4ME
Well-known member
Did you take 360 mg of mag glycinate? or 360 mg of magnesium. 360 mg of mag glycinate will only yield about 50-60 mg of mag. I am sure you know but just checking.
GreenMachineX
Well-known member
360mg of elemental magnesium right before bed , then at 3am 2.2g of pure glycine which did nothing.
banjobounce
Active member
IMO, anyone taking in high amounts of protein should try to get more glycine to help with the elevated levels of methionine that they will be taking in.
ELROCK
Well-known member
Glycine isn’t something that is going to knock you out. Try it before bed to see if it can improve your sleep as in deeper sleep and feeling refreshed in the morning.