甘氨酸（Glycine） 用于 失眠
A 证据 多项大型临床试验一致显示出显著的益处。基于36项研究（2项荟萃分析、6项RCT），共484,248名参与者。22/36项研究显示积极效果。
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A
结论
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
效果: 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
效果: 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
效果: 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
效果: 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
效果: None
0.028
animal experimental
3 weeks
Effects of BXSMD on ESR1 and ESR2 expression in CSD female mice.
Dose: None
vs: Placebo
效果: None
None
Key Statistics
36
研究数量
483763
受试者
↑
Positive
A
等级
Referenced Papers
Pharmaceuticals (Basel, Switzerland)
2026
Journal of chemical …
2025
3 次引用
Children (Basel, Switzerland)
2025
Frontiers in bioscience …
2025
Journal of pharmaceutical …
2025
European journal of …
2024
10 次引用
Journal of ethnopharmacology
2024
6 次引用
Human genetics
2023
17 次引用
Neurological sciences : …
2023
9 次引用
International journal of …
2023
8 次引用
Journal of biomolecular …
2023
3 次引用
Journal of the …
2022
55 次引用
Parkinsonian Syndrome with Frontal Lobe Involvement and Anti-Glycine Receptor Antibodies.
Case Report
Brain sciences
2020
12 次引用
BioMed research international
2019
19 次引用
Clinical cancer research …
2018
65 次引用
Leukemia research
2018
35 次引用
Electronic physician
2017
102 次引用
Sleep medicine reviews
2017
99 次引用
BMC psychiatry
2016
26 次引用
Addictive behaviors
2016
3 次引用
Molecular neurobiology
2016
Fitoterapia
2015
55 次引用
Acta biochimica et …
2013
25 次引用
Frontiers in neurology
2012
27 次引用
Psychiatry and clinical …
2011
23 次引用
Human mutation
2009
136 次引用
Interactions of mineralocorticoids and glucocorticoids in epithelial target tissues revisited.
Review
Steroids
2009
11 次引用
Current drug delivery
2009
1 次引用
Nutritional neuroscience
2008
73 次引用
Journal of medical …
2008
33 次引用
British journal of …
2006
351 次引用
Minerva ginecologica
2006
British journal of …
2005
3 次引用
Neurology
2002
56 次引用
Alternative medicine review …
1998
58 次引用
Clinical neuropharmacology
1994
18 次引用
European journal of …
1986
22 次引用
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
常用剂量
- sleep:
- 3 g, 1 hour before bed
上限： Not established; studied up to 9 g/day
研究中使用的剂量
| 剂量 | 持续时间 | 效果 | 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 |
最佳服用时间： 1 hour before bed
Safety & Side Effects
已报告的副作用
- ⚠ Nausea
- ⚠ Soft stools
- ⚠ Mild drowsiness
已知相互作用
- ● Clozapine — glycine may reduce effectiveness of this antipsychotic
- ● Antihypertensives — potential additive blood pressure lowering
可耐受最高摄入量： Not established; studied up to 9 g/day
在开始服用任何补充剂之前，请务必咨询您的医疗保健提供者。
Frequently Asked Questions
Does 甘氨酸（Glycine） help with 失眠?
Based on 36 studies with 483,763 participants, there is strong evidence from multiple clinical trials that 甘氨酸（Glycine） may support 失眠 management. Our evidence grade is A (Strong Evidence).
How much 甘氨酸（Glycine） should I take for 失眠?
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 甘氨酸（Glycine）?
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 甘氨酸（Glycine） and 失眠?
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
甘氨酸（Glycine） 用于其他健康状况
References
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