Glycine is the most overlooked supplement for longevity. It makes...
Craig Brockie@CraigBrockie
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Jan 14, 2026
~3 min read
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Glycine is the most overlooked supplement for longevity.
It makes you look younger, slows aging, and improves brain function.
Andrew Huberman & Peter Attia swear by it to stay in peak condition in their 50s.
Here's the science behind glycine (& how to use it correctly): 🧵
It makes you look younger, slows aging, and improves brain function.
Andrew Huberman & Peter Attia swear by it to stay in peak condition in their 50s.
Here's the science behind glycine (& how to use it correctly): 🧵
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First off, what is glycine?
Glycine is a non-essential amino acid—your body naturally makes a small amount, but not enough for optimal health.
And modern diets leave most people deficient in glycine.
Here's why that’s a big deal as you age:
Glycine is a non-essential amino acid—your body naturally makes a small amount, but not enough for optimal health.
And modern diets leave most people deficient in glycine.
Here's why that’s a big deal as you age:
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1. Glycine builds collagen
Collagen keeps your skin firm, joints smooth, and bones strong.
As you age, its production slows down.
Glycine forms the foundation of collagen. Without it, your body can’t restore what aging destroys.
But that isn’t the only thing glycine powers…
Collagen keeps your skin firm, joints smooth, and bones strong.
As you age, its production slows down.
Glycine forms the foundation of collagen. Without it, your body can’t restore what aging destroys.
But that isn’t the only thing glycine powers…
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2. Glycine fuels glutathione
Glutathione protects your cells from stress, toxins, and aging.
But glutathione depends heavily on glycine.
Without enough, your recovery slows—and aging speeds up.
More than that, glycine also affects something more critical: your heart.
Glutathione protects your cells from stress, toxins, and aging.
But glutathione depends heavily on glycine.
Without enough, your recovery slows—and aging speeds up.
More than that, glycine also affects something more critical: your heart.
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3. Glycine balances methionine
We eat a lot of methionine today, especially from eggs and meat.
But excess methionine raises homocysteine, a marker linked to heart disease and aging.
Glycine keeps your methionine level in check.
We eat a lot of methionine today, especially from eggs and meat.
But excess methionine raises homocysteine, a marker linked to heart disease and aging.
Glycine keeps your methionine level in check.
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4. Glycine improves sleep
Glycine lowers your core body temperature—so you fall asleep faster and sleep more deeply.
Studies show taking just 3 grams before bed improves sleep quality.
And there’s more to glycine’s impact on your nervous system…
Glycine lowers your core body temperature—so you fall asleep faster and sleep more deeply.
Studies show taking just 3 grams before bed improves sleep quality.
And there’s more to glycine’s impact on your nervous system…
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5. Glycine supports brain health
Glycine helps regulate serotonin and GABA—key neurotransmitters for mood, focus, and emotional stability.
Without adequate glycine, your mental clarity suffers, and stress tolerance declines.
So, how much glycine do you need?
Glycine helps regulate serotonin and GABA—key neurotransmitters for mood, focus, and emotional stability.
Without adequate glycine, your mental clarity suffers, and stress tolerance declines.
So, how much glycine do you need?
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Your body makes about 3 grams/day.
Food typically provides another 2–3g.
But optimal intake is 2-4 times more daily.
Most people under-consume glycine by about 12g per day.
Fixing this starts with what’s on your plate…
Food typically provides another 2–3g.
But optimal intake is 2-4 times more daily.
Most people under-consume glycine by about 12g per day.
Fixing this starts with what’s on your plate…
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Here are some food sources that are high in glycine:
• Chicken skin
• Pork rinds or sausage
• Ground beef or lamb
• Bone broth
• Beef liver
If liver’s not your thing, there’s a simpler (and tastier) option:
• Chicken skin
• Pork rinds or sausage
• Ground beef or lamb
• Bone broth
• Beef liver
If liver’s not your thing, there’s a simpler (and tastier) option:
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It’s packed with vitamins and minerals of organ meat, but without the odd taste and texture.
Try it here:
amazon.com/dp/B0CKTRFS5Z?…
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It might be hard to hit 12g/day with food alone. That’s where supplements can help:
• Glycine powder
• Collagen peptides
• GlyNAC (Glycine + NAC) — great for antioxidant support
If you want to go deeper, look at TMG and DMG—two glycine derivatives.
• Glycine powder
• Collagen peptides
• GlyNAC (Glycine + NAC) — great for antioxidant support
If you want to go deeper, look at TMG and DMG—two glycine derivatives.
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TMG (trimethylglycine):
• Supports detox and methylation
• Helps regulate dopamine and adrenaline
• Promotes calm energy and emotional balance
I personally take a TMG supplement daily (affiliate link): lvnta.com/lv_vW74iMTBSwB…
• Supports detox and methylation
• Helps regulate dopamine and adrenaline
• Promotes calm energy and emotional balance
I personally take a TMG supplement daily (affiliate link): lvnta.com/lv_vW74iMTBSwB…
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DMG (dimethylglycine):
• Enhances oxygen use and stamina
• Supports immune resilience and brain repair
• Great if you're under high stress or physical fatigue
• Enhances oxygen use and stamina
• Supports immune resilience and brain repair
• Great if you're under high stress or physical fatigue
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Glycine quietly influences nearly every aspect of healthy aging.
If you want to look younger, move better, and age more slowly, glycine is a great way to start.
As always, consult your doctor before starting on any new supplement.
If you want to look younger, move better, and age more slowly, glycine is a great way to start.
As always, consult your doctor before starting on any new supplement.
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Thanks for reading!
If you found this thread useful, give it a retweet so others can also benefit from it.
And follow me @craigbrockie for science-based insights to improve your health and longevity.
If you found this thread useful, give it a retweet so others can also benefit from it.
And follow me @craigbrockie for science-based insights to improve your health and longevity.
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30 years ago, I lived in chronic pain & crippling anxiety.
Doctors had no answers.
I founded Ultimate Health to guide others through the struggles I faced.
Sign up for my free newsletter to learn how to heal, take control & live your best life.
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Doctors had no answers.
I founded Ultimate Health to guide others through the struggles I faced.
Sign up for my free newsletter to learn how to heal, take control & live your best life.
craigbrockie.com/newsletter/
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This thread includes affiliate links that pay commission and is not intended to prevent, diagnose, or treat any disease. Always consult a licensed healthcare practitioner before starting any new health regimen.
