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How Glycine Powder Can Help Boost Brain Health and Cognitive Function

May 09, 2024 10 min read

glycine powder

Glycine plays a crucial role in enhancing sleep quality, boosting mental clarity, and supporting overall health—from gut wellness and liver detoxification to heart health. Its impressive ability to regulate insulin, fend off oxidative stress, and boost mitochondrial efficiency underscores its importance in addressing, and possibly preventing, issues like obesity, metabolic syndrome, and aging-related challenges.

Here at Centenarius Nutrition, we're all about the foundational nutrients that keep our body's complex systems running smoothly, whether it's for cognitive health, sleep, joint integrity, or metabolic harmony. Join us as we dive into the many ways this vital amino acid can boost our health and vitality.

glycine powder

The Fundamentals of Glycine

Glycine is an amino acid – think of amino acids as the building blocks of proteins, which in turn are the building blocks of, well, us! Even though glycine is a non-essential amino acid, which means our bodies can produce it on their own, the amounts can be insufficient for those leading a stressed, fast-paced modern life. And that's where our glycine powder comes in. As a dietary supplement, glycine powder offers a concentrated dose of this amino acid, making it easier to support your body's needs. It's pure, it's simple and it mixes well in water, making it a super easy addition to your wellness routine.

glycine powder

Glycine's Role in the Body

Glycine acts as something of a jack-of-all-trades in the body. It serves as a crucial neurotransmitter in the brain and nervous system, helping regulate nerve signals and maintain a sense of calm and centeredness.

Beyond its calming effects, glycine is integral to collagen production. Yes, the same collagen that keeps our skin supple, our joints moving smoothly, and our gut lining strong! In essence, glycine helps keep us looking youthful, moving without pain, and digesting our food efficiently – a true ally in the quest for holistic health.

But the benefits don't stop there. Glycine also helps by playing a vital role in muscle growth and repair, making it a favorite among athletes and fitness enthusiasts. And for those concerned about blood sugar levels, glycine has been shown to help regulate glucose in the body, offering support to those managing diabetes or seeking to prevent it.

At Centenarius Nutrition, we've carefully formulated our Glycine supplement to harness these many benefits. Sourced from quality glycine, free from gluten, dairy, and soy, and tested for purity and potency, our product is designed to support not just your mental clarity but your overall wellness. Whether you're adding it to your morning smoothie or your pre-bedtime ritual, our glycine powder dissolves easily and brings a host of benefits to your daily life.

glycine powder

Glycine and Brain Health

Glycine's Impact on Cognitive Functions

Imagine your brain as a supercomputer. For it to function optimally, it needs the right kind of fuel and maintenance. That's where glycine steps in. It acts as a critical nutrient that helps maintain the health and efficiency of this supercomputer. By supporting neurotransmitter functions and promoting neural cell health, glycine helps improve memory recall, enhances learning capabilities, and boosts overall brain function. 

Moreover, glycine supplementation has been shown to have a supportive role in neuroprotection. Our brains are constantly exposed to various stressors that can impair cognitive functions. Glycine, with its antioxidant properties, helps shield the brain from oxidative stress, thus preventing cognitive decline and promoting long-term brain health. It's like having a personal bodyguard for your neurons, protecting them from harm and ensuring they continue to function at their best.

At Centenarius, we've encountered countless stories from our community members who've experienced these benefits firsthand. Many report a noticeable improvement in their ability to focus and retain information after incorporating our Glycine supplement into their daily routine. Whether you're a student facing exams, a professional juggling multiple tasks, or someone simply looking to preserve and enhance your mental acuity, glycine can be a valuable ally!

glycine powder

Glycine's Role in Healthy Sleep Patterns

There's something almost magical about waking up feeling genuinely rested. By helping with regulation of the body's internal clock and enhancing the natural sleep cycle, glycine offers a gentle, natural way to improve sleep quality, making it easier to fall asleep and stay asleep, without the need for pharmaceutical sleep aids, which can often have unwanted side effects. Additionally, Glycine improves the efficiency of our sleep cycles, ensuring that we spend more time in the rejuvenating stages of deep sleep. The result? We wake up feeling more refreshed, alert, and ready to tackle the day with a clear mind.

glycine powder

Incorporating Glycine into Your Routine

Centenarius Nutrition’s Glycine Supplement

The source of our Centenarius Nutrition’s Glycine Supplement is meticulously selected to ensure the highest quality. Derived exclusively from trusted suppliers, our glycine undergoes rigorous testing for purity and potency. This ensures that every scoop you take is free from contaminants and filled with only the beneficial amino acid you need to support your health.

Free from fillers, additives, and anything unnecessary, our glycine powder is as clean as it comes. This not only maximizes its health benefits but also ensures that it mixes well in any beverage without leaving residue or altering taste. It’s glycine in its most effective form.

Every batch is independently tested for quality assurance, ensuring that what’s on the label is exactly what’s in the container. This level of transparency and reliability is what sets our Glycine Powder apart in the market. We believe that you deserve the best, and our glycine supplement is crafted to meet and exceed those expectations.

glycine powder

Daily Dosage and Consumption Tips

Whether it’s in a glass of water first thing in the morning or a in protein shake after your workout, glycine powder dissolves easily, making it a hassle-free addition to your daily routine. Its mild, almost sweet taste blends seamlessly into various drinks, so you don’t have to worry about altering the flavor of your cherished morning coffee or smoothie.

When it comes to finding the right dose, a personalized approach works best. The general recommendation for glycine supplementation ranges from 3 to 5 grams per day, which aligns with the doses used in most studies demonstrating its benefits for sleep, cognitive function, and overall health. However, individual needs can vary based on factors like body weight, diet, and lifestyle. Starting with a lower dose and gradually increasing it allows you to gauge how your body responds, helping you find the perfect balance that supports your health goals without any discomfort.

glycine powder

Complementary Supplements for Enhanced Results

The Synergy with Collagen and Creatine

At Centenarius Nutrition, we believe in the power of synergy—combining different supplements to unlock even greater health benefits. When it comes to glycine we like to pair it with our Hydrolyzed Wild-Caught Marine Fish Collagen and our Creatine Monohydrate Powder. This trio works amazingly to support not just brain health but also muscle growth and recovery, offering a comprehensive approach to wellness that’s hard to beat.

Glycine, as we’ve explored, is a superstar on its own. But its role as a key component of collagen—the protein that holds our bodies together—means that when taken alongside our Hydrolyzed Wild-Caught Marine Fish Collagen, the benefits are multiplied. This collagen is sourced from the pristine waters of the North Atlantic, ensuring purity and potency. It supports skin elasticity, joint health, and gut integrity. Glycine helps maximize the body’s ability to utilize collagen, enhancing its beneficial effects on the skin, joints, and overall tissue repair. It’s like giving your body the building blocks it needs and the blueprint to use them effectively. See our full article on the benefits of collagen, and collagen for men here.

glycine powder

Then there’s creatine, a molecule famed for its role in energy production and muscular power. Our Creatine Monohydrate Powder, sourced from the highest quality Creapure®, is designed to help your muscles produce energy during heavy lifting or high-intensity exercise. When combined with glycine, which is also a precursor to creatine, it amplifies your body’s natural ability to regenerate ATP (adenosine triphosphate), the energy currency of your cells. This not only boosts physical performance but also supports brain health by providing the energy it needs to function at its best. See our full article on the benefits of quality creatine for performance and recovery here.

For those of us committed to a holistic approach to health, combining glycine with collagen and creatine offers a trifecta of benefits that support our bodies and minds. From enhancing muscle growth and recovery to supporting brain function and joint health, this combination showcases the power of synergistic supplementation.

glycine powder

Real Stories, Real Impact

We believe in the transformative power of our products, but nothing speaks louder than the real-life experiences of our community. These testimonials and success stories offer a glimpse into the profound impact our Glycine supplement has on the lives of many. Here's what they're saying:

"Glycine is a very beneficial amino acid to supplement. This product from Centenarius is perfectly packaged, fresh, odorless, and tasteless. Since I started taking Glycine 5 months ago, I am sleeping much better, and my aging skin looks noticeably more youthful and amazing. I have actually been told by more than one person that I look like I am aging in reverse. I love this stuff. Centenarius, please keep selling this product I love it!"
— Elivia O.

"I have not experienced a grade of quality quite like Centenarius. From their protein to creatine, to glycine, it seems as if the brand has the Midas touch. Sourced from the highest quality manufacturer in the world (Japan), it has completely replaced sugar for me. Deeper sleep, fuller muscles, and a natural sweetener to my protein shakes. I’m a customer for life!"
— Maximino G.

glycine powder


"I’ve been using their glycine before bed and it has helped my sleep quality tremendously. It's definitely a better product than any other brand I’ve used. It's way cleaner and actually gives benefits. It has a sweet taste which I love. I will continue to use."
— Brandon T.

"As a functional nutritionist, I was looking for a Glycine product to support sleep and liver function. I have been using Centenarius Glycine prior to bed the past couple of nights and have been sleeping GREAT. The flavor is very mild and it stirs/dissolves well into water. I’m happy to recommend this product to my clients!"
— Christina S.


glycine powder


At Centenarius Nutrition, our dedication to your health is reflected in our Glycine supplement, crafted with the utmost purity and sourced from non-GMO ingredients to ensure you're receiving the highest quality product. Our product is in powder form, easy to dissolve in water and seamlessly integrate into your daily routine. It's designed to support and enhance your body's natural functions, from improving sleep and cognitive function to achieving mental clarity.

We extend a warm invitation to explore our range of products, each of them are a reflection of our commitment to quality, purity, and efficacy, developed with your wellbeing in mind. By choosing Centenarius Nutrition, you’re not just selecting a supplement, you’re embracing a lifestyle that prioritizes your health and vitality.

glycine powder


What is Glycine, and why is it important?

Glycine is a simple, non-essential amino acid that plays a critical role in various bodily functions, from building proteins to supporting cognitive and digestive health. It's important because it helps create collagen, supports muscle growth, and aids in the production of glutathione, a vital antioxidant. As a pure powder supplement, glycine offers a concentrated way to support these processes, contributing to overall health and wellness.

How can Glycine benefit my sleep and cognitive function?

Glycine may help improve sleep quality by reducing the time it takes to fall asleep (sleep latency) and increasing the duration of deep, restorative sleep. It acts as a calming neurotransmitter in the brain, which not only helps alleviate insomnia but also enhances daytime cognition and mental clarity. Regular supplementation with glycine powder can support a balanced sleep-wake cycle, leading to better mental performance and mood.

Can Glycine support muscle growth and recovery?

Yes, glycine plays a vital role in muscle synthesis and repair. It's a component of creatine, a molecule that fuels muscles during high-intensity activities. Supplementing with grams of glycine, especially in combination with other amino acids like leucine and methionine, can support muscle recovery, growth, and energy during workouts. This makes glycine a valuable addition to the diet of athletes and anyone looking to improve their physical performance and recovery.

glycine powder

How does Glycine aid in digestion and gut health?

Glycine helps maintain the integrity of the gut lining, preventing conditions such as leaky gut syndrome. It aids in the digestion process by breaking down fatty acids and supporting the healthy secretion of stomach acids. Regular intake of glycine can support digestive health, reduce inflammation in the gut, and promote the absorption of essential nutrients.

What are the recommended dosages for Glycine supplementation?

The recommended daily dosage of glycine can vary depending on individual health goals and needs. Generally, 3 to 5 grams of glycine powder, dissolved in water or another beverage, is suggested for most health benefits, including improved sleep and cognitive function. However, it's always best to consult with a health care provider before starting any new supplement regimen to determine the appropriate dose for your specific situation.

Is Glycine safe for everyone to use?

Glycine is considered safe for most people when taken in recommended dosages. However, as with any supplement, it's advisable to consult with a health care provider, especially if you have underlying health conditions, are pregnant or breastfeeding, or are taking other medications. This ensures that glycine supplementation will not interfere with your health or any treatments you may be undergoing.

Can Glycine help with conditions like insomnia or alcohol-induced liver damage?

Glycine has been shown to help support sleep quality, potentially benefiting those with insomnia by promoting deeper, more restful sleep. Its antioxidant properties and role in glutathione production may also benefit liver function, providing support in conditions like alcohol-induced liver damage. However, glycine should not be seen as a cure but rather as a supplement that may benefit these conditions. Always consult with a healthcare provider for medical advice and treatment options.

How should I take Glycine powder?

Our Glycine powder dissolves easily in water or any beverage of your choice, making it a convenient supplement to take at any time of the day. For sleep benefits, consider taking glycine about 30 minutes before bedtime. For daytime cognitive and physical support, glycine can be taken with breakfast or pre-workout. Start with a tsp (approximately 3 grams) and adjust based on your needs and the advice of your healthcare provider.

Can taking Glycine prevent certain health issues?

While glycine supplementation offers various health benefits and may support the prevention of conditions related to oxidative stress, mitochondrial dysfunction, and metabolic imbalance, it should not be considered a standalone preventive measure. A balanced diet, regular exercise, and a healthy lifestyle, combined with glycine supplementation, may help support overall health and potentially prevent certain health issues.

glycine powder

Additional Resources 

Beneficial effects of glycine (bioglycin) on memory and attention in young and middle-aged adults - National Library of Medicine

Glycine-creatine Metabolism in Its Relationship to Aging - Oxford Academic

Glycine for Sleep

Multifarious Beneficial Effect of Nonessential Amino Acid, Glycine: A Review - National Library of Medicine

Glycine: The Smallest Anti-Inflammatory Micronutrient - National Library of Medicine

The Mental Health Benefits of Glycine - VeryWell mind

Glycine - ACS

Top 9 Benefits and Uses of Glycine - MedicineNet