Глицин для Бессонница
A Доказательства Несколько крупных клинических испытаний стабильно демонстрируют значительные преимущества.На основе 36 исследований (2 meta-analyses, 6 RCTs) с участием 484,248 участников. 22/36 исследований показывают положительные эффекты.
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A
Итог
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)
или: Placebo
Эффект: 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
или: Placebo
Эффект: 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
или: Placebo
Эффект: 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
или: Placebo
Эффект: 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
или: Placebo
Эффект: None
0.028
animal experimental
3 weeks
Effects of BXSMD on ESR1 and ESR2 expression in CSD female mice.
Dose: None
или: Placebo
Эффект: None
None
Key Statistics
36
Исследования
483763
Участники
↑
Positive
A
Оценка
Referenced Papers
Pharmaceuticals (Basel, Switzerland)
2026
Journal of chemical …
2025
3 цитирований
Children (Basel, Switzerland)
2025
Frontiers in bioscience …
2025
Journal of pharmaceutical …
2025
European journal of …
2024
10 цитирований
Journal of ethnopharmacology
2024
6 цитирований
Human genetics
2023
17 цитирований
Neurological sciences : …
2023
9 цитирований
International journal of …
2023
8 цитирований
Journal of biomolecular …
2023
3 цитирований
Journal of the …
2022
55 цитирований
Parkinsonian Syndrome with Frontal Lobe Involvement and Anti-Glycine Receptor Antibodies.
Case Report
Brain sciences
2020
12 цитирований
BioMed research international
2019
19 цитирований
Clinical cancer research …
2018
65 цитирований
Leukemia research
2018
35 цитирований
Electronic physician
2017
102 цитирований
Sleep medicine reviews
2017
99 цитирований
BMC psychiatry
2016
26 цитирований
Addictive behaviors
2016
3 цитирований
Molecular neurobiology
2016
Fitoterapia
2015
55 цитирований
Acta biochimica et …
2013
25 цитирований
Frontiers in neurology
2012
27 цитирований
Psychiatry and clinical …
2011
23 цитирований
Human mutation
2009
136 цитирований
Interactions of mineralocorticoids and glucocorticoids in epithelial target tissues revisited.
Review
Steroids
2009
11 цитирований
Current drug delivery
2009
1 цитирований
Nutritional neuroscience
2008
73 цитирований
Journal of medical …
2008
33 цитирований
British journal of …
2006
351 цитирований
Minerva ginecologica
2006
British journal of …
2005
3 цитирований
Neurology
2002
56 цитирований
Alternative medicine review …
1998
58 цитирований
Clinical neuropharmacology
1994
18 цитирований
European journal of …
1986
22 цитирований
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Часто используемые дозировки
- sleep:
- 3 g, 1 hour before bed
Верхний предел: Not established; studied up to 9 g/day
Дозировки, изученные в исследованиях
| Дозировка | Длительность | Эффект | 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 |
Лучшее время приёма: 1 hour before bed
Safety & Side Effects
Зарегистрированные побочные эффекты
- ⚠ Nausea
- ⚠ Soft stools
- ⚠ Mild drowsiness
Известные взаимодействия
- ● Clozapine — glycine may reduce effectiveness of this antipsychotic
- ● Antihypertensives — potential additive blood pressure lowering
Допустимый верхний уровень потребления: Not established; studied up to 9 g/day
Всегда консультируйтесь с врачом перед началом приёма любых добавок.Всегда консультируйтесь с лечащим врачом перед началом приёма любой добавки.
Frequently Asked Questions
Does Глицин help with Бессонница?
Based on 36 studies with 483,763 participants, there is strong evidence from multiple clinical trials that Глицин may support Бессонница management. Our evidence grade is A (Strong Evidence).
How much Глицин should I take for Бессонница?
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 Глицин?
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 Глицин and Бессонница?
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
Другие ингредиенты для Бессонница
Глицин для других состояний
References
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