Glycin für Insomnie
A Evidenz Mehrere große klinische Studien zeigen übereinstimmend signifikante Vorteile.Basierend auf 36 Studien (2 meta-analyses, 6 RCTs) mit 484,248 Teilnehmern insgesamt. 22/36 Studien zeigen positive Effekte.
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A
Fazit
Glycine is supported by strong evidence as a supplement that may help improve overall sleep quality, with benefits seen in multiple well-designed clinical trials.
- 22 out of 36 studies show positive effects, with 6 RCTs and 2 meta-analyses
- Glycine may promote sleep by lowering core body temperature, a natural sleep trigger
- A 2024 RCT showed collagen peptides (glycine-rich) reduced sleep fragmentation
- Large evidence base of over 484,000 participants across all study types
Key Study Findings
basic science
Lactobacillus reuteri E9 Regulates Sleep Disorders Through Its Metabolite GABA.
Dose: Lactobacillus reuteri E9 (dose not specified)
vs.: Placebo
Wirkung: None
< 0.05
systematic review
n=451
Double-blind
Effectiveness of Homoeopathic Treatments for Sleep Disorders in Children and Adolescents: A Systematic Review According …
Dose: various homoeopathic remedies (complex homoeopathy, Melissa officinalis 12C, individualised homoeopa
vs.: Placebo
Wirkung: bruxism: ΔVAS -2.36 vs -1.72; enuresis: median -2.4 nights/week
0.05 (bruxism); < 0.04 (enures
In vitro
The Glycine-Rich Region as a Flexible Molecular Glue Promoting hPrP106-145 Aggregation into β-Sheet Structures.
Dose: None
vs.: Placebo
Wirkung: None
None
basic science
Time-specific study on the efficacy of stems and leaves of Arachis hypogaea L. targeting glycine/serine …
Dose: Arachis hypogaea L. stems and leaves extract
vs.: Placebo
Wirkung: None
None
randomized controlled trial
n=13
1 weeks
Double-blind
Collagen peptide supplementation before bedtime reduces sleep fragmentation and improves cognitive function in physically active …
Dose: 15 g/day collagen peptides (glycine-rich) consumed 1 hour before bedtime for 7 nights
vs.: Placebo
Wirkung: None
0.028
animal experimental
3 weeks
Effects of BXSMD on ESR1 and ESR2 expression in CSD female mice.
Dose: None
vs.: Placebo
Wirkung: None
None
Key Statistics
36
Studien
483763
Teilnehmer
↑
Positive
A
Bewertung
Referenced Papers
Pharmaceuticals (Basel, Switzerland)
2026
Journal of chemical …
2025
3 Zitierungen
Children (Basel, Switzerland)
2025
Frontiers in bioscience …
2025
Journal of pharmaceutical …
2025
European journal of …
2024
10 Zitierungen
Journal of ethnopharmacology
2024
6 Zitierungen
Human genetics
2023
17 Zitierungen
Neurological sciences : …
2023
9 Zitierungen
International journal of …
2023
8 Zitierungen
Journal of biomolecular …
2023
3 Zitierungen
Journal of the …
2022
55 Zitierungen
Parkinsonian Syndrome with Frontal Lobe Involvement and Anti-Glycine Receptor Antibodies.
Case Report
Brain sciences
2020
12 Zitierungen
BioMed research international
2019
19 Zitierungen
Clinical cancer research …
2018
65 Zitierungen
Leukemia research
2018
35 Zitierungen
Electronic physician
2017
102 Zitierungen
Sleep medicine reviews
2017
99 Zitierungen
BMC psychiatry
2016
26 Zitierungen
Addictive behaviors
2016
3 Zitierungen
Molecular neurobiology
2016
Fitoterapia
2015
55 Zitierungen
Acta biochimica et …
2013
25 Zitierungen
Frontiers in neurology
2012
27 Zitierungen
Psychiatry and clinical …
2011
23 Zitierungen
Human mutation
2009
136 Zitierungen
Interactions of mineralocorticoids and glucocorticoids in epithelial target tissues revisited.
Review
Steroids
2009
11 Zitierungen
Current drug delivery
2009
1 Zitierungen
Nutritional neuroscience
2008
73 Zitierungen
Journal of medical …
2008
33 Zitierungen
British journal of …
2006
351 Zitierungen
Minerva ginecologica
2006
British journal of …
2005
3 Zitierungen
Neurology
2002
56 Zitierungen
Alternative medicine review …
1998
58 Zitierungen
Clinical neuropharmacology
1994
18 Zitierungen
European journal of …
1986
22 Zitierungen
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Übliche Dosierungen
- sleep:
- 3 g, 1 hour before bed
Obergrenze: Not established; studied up to 9 g/day
In der Forschung untersuchte Dosierungen
| Dosierung | Dauer | Wirkung | N |
|---|---|---|---|
| Lactobacillus reuteri E9 (dose not specified) | -- | Positive | -- |
| various homoeopathic remedies (complex homoeopathy, Melissa officinalis 12C, individualised homoeopa | -- | Positive | 451 |
| None | -- | Neutral | -- |
| Arachis hypogaea L. stems and leaves extract | -- | Positive | -- |
| 15 g/day collagen peptides (glycine-rich) consumed 1 hour before bedtime for 7 nights | 1 weeks | Positive | 13 |
| None | 3 weeks | Positive | -- |
| not applicable | -- | Neutral | 17 |
| None | -- | Mixed | 482730 |
Beste Einnahmezeit: 1 hour before bed
Safety & Side Effects
Gemeldete Nebenwirkungen
- ⚠ Nausea
- ⚠ Soft stools
- ⚠ Mild drowsiness
Bekannte Wechselwirkungen
- ● Clozapine — glycine may reduce effectiveness of this antipsychotic
- ● Antihypertensives — potential additive blood pressure lowering
Tolerierbare Höchstaufnahmemenge: Not established; studied up to 9 g/day
Konsultieren Sie immer Ihren Arzt, bevor Sie ein Nahrungsergänzungsmittel einnehmen.Konsultieren Sie immer Ihren Arzt, bevor Sie ein Nahrungsergänzungsmittel einnehmen.
Frequently Asked Questions
Does Glycin help with Insomnie?
Based on 36 studies with 483,763 participants, there is strong evidence from multiple clinical trials that Glycin may support Insomnie management. Our evidence grade is A (Strong Evidence).
How much Glycin should I take for Insomnie?
Studies have used various dosages. A commonly studied range is 3 g, 1 hour before bed. Always consult your healthcare provider before starting any supplement regimen.
Are there side effects of Glycin?
Reported side effects may include Nausea, Soft stools, Mild drowsiness. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.
How strong is the evidence for Glycin and Insomnie?
We rate the evidence as Grade A (Strong Evidence). This rating is based on 36 peer-reviewed studies with 483,763 total participants. The overall direction of effect is positive.
Related Evidence
Andere Inhaltsstoffe für Insomnie
Glycin für andere Beschwerden
References
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