글리신 관련 불면증
A 근거 여러 대규모 임상 시험이 일관되게 유의미한 효과를 보여줍니다.총 484,248명의 참여자를 대상으로 한 36건의 연구(메타분석 2건, RCT 6건)에 근거합니다. 36건 중 22건의 연구에서 긍정적인 효과가 나타났습니다.
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A
결론
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
효과: 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
효과: 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
효과: 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
효과: 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
효과: None
0.028
animal experimental
3 weeks
Effects of BXSMD on ESR1 and ESR2 expression in CSD female mice.
Dose: None
vs: Placebo
효과: None
None
Key Statistics
36
연구
483763
참여자
↑
Positive
A
등급
Referenced Papers
Pharmaceuticals (Basel, Switzerland)
2026
Journal of chemical …
2025
3 인용
Children (Basel, Switzerland)
2025
Frontiers in bioscience …
2025
Journal of pharmaceutical …
2025
European journal of …
2024
10 인용
Journal of ethnopharmacology
2024
6 인용
Human genetics
2023
17 인용
Neurological sciences : …
2023
9 인용
International journal of …
2023
8 인용
Journal of biomolecular …
2023
3 인용
Journal of the …
2022
55 인용
Parkinsonian Syndrome with Frontal Lobe Involvement and Anti-Glycine Receptor Antibodies.
Case Report
Brain sciences
2020
12 인용
BioMed research international
2019
19 인용
Clinical cancer research …
2018
65 인용
Leukemia research
2018
35 인용
Electronic physician
2017
102 인용
Sleep medicine reviews
2017
99 인용
BMC psychiatry
2016
26 인용
Addictive behaviors
2016
3 인용
Molecular neurobiology
2016
Fitoterapia
2015
55 인용
Acta biochimica et …
2013
25 인용
Frontiers in neurology
2012
27 인용
Psychiatry and clinical …
2011
23 인용
Human mutation
2009
136 인용
Interactions of mineralocorticoids and glucocorticoids in epithelial target tissues revisited.
Review
Steroids
2009
11 인용
Current drug delivery
2009
1 인용
Nutritional neuroscience
2008
73 인용
Journal of medical …
2008
33 인용
British journal of …
2006
351 인용
Minerva ginecologica
2006
British journal of …
2005
3 인용
Neurology
2002
56 인용
Alternative medicine review …
1998
58 인용
Clinical neuropharmacology
1994
18 인용
European journal of …
1986
22 인용
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
일반적으로 사용되는 용량
- sleep:
- 3 g, 1 hour before bed
상한량: Not established; studied up to 9 g/day
연구에서 사용된 용량
| 용량 | 기간 | 효과 | 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 |
권장 복용 시간: 1 hour before bed
Safety & Side Effects
보고된 부작용
- ⚠ Nausea
- ⚠ Soft stools
- ⚠ Mild drowsiness
알려진 상호작용
- ● Clozapine — glycine may reduce effectiveness of this antipsychotic
- ● Antihypertensives — potential additive blood pressure lowering
일일 최대 섭취 허용량: Not established; studied up to 9 g/day
건강기능식품을 복용하기 전에 반드시 의료 전문가와 상담하십시오.
Frequently Asked Questions
Does 글리신 help with 불면증?
Based on 36 studies with 483,763 participants, there is strong evidence from multiple clinical trials that 글리신 may support 불면증 management. Our evidence grade is A (Strong Evidence).
How much 글리신 should I take for 불면증?
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 글리신?
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 글리신 and 불면증?
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
References
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