Glycine and Longevity: The pro-autophagy, pro-longevity amino acid

Glycine is the simplest amino acid, but don’t let that fool you. It’s essential to multiple physiological functions—from building proteins and producing creatine, to regulating blood sugar, protecting mitochondria, and even influencing how our brains wind down at night. Glycine serves as a building block used to create protein in the body, working together with other amino acids such as lysine and cysteine to support essential cellular functions. [4, 5]

Found abundantly in collagen-rich foods, glycine also acts as an inhibitory neurotransmitter, giving it a naturally calming effect on the central nervous system. Important food sources of glycine include protein-rich foods, high protein foods, and dairy products, as well as other foods like meat, fish, and legumes. [6] But recently, scientists have uncovered glycine’s surprising ability to influence the biology of aging itself. Glycine, along with other amino acids, plays a vital role in supporting overall health. [1]

As we age, our cells accumulate damage—and one of our body’s best defense mechanisms is a process called autophagy: the recycling of worn-out cellular parts. Glycine helps activate this vital mechanism, supporting healthy cellular turnover and reducing the buildup of toxic byproducts that drive aging. Glycine also exhibits anti-inflammatory effects by modulating the inflammatory response, which may further protect against age-related cell damage. [7]

Glycine also reduces levels of methionine, an amino acid linked to aging and chronic disease in animal models. Methionine restriction—whether through diet or glycine supplementation—has been shown to extend lifespan in animal models, in part by inducing autophagy and enhancing metabolic health. Research suggests that glycine may help reduce heart disease risk and cell damage, as higher glycine plasma levels are associated with a lower risk of acute myocardial infarction and ischemic stroke.

Additionally, glycine supports the immune system, contributing to overall health maintenance.

A recent review in Ageing Research Reviews uncovered compelling new animal data suggesting that glycine could meaningfully extend both healthspan and lifespan: [1]

• Mice fed an 8% glycine diet lived 3.7–6.2% longer on average. [10]

• Male rats lived 28.4% longer on glycine-enriched diets. [11]

• In rodents, glycine prevented age-related weight gain, decreased the incidence of deaths due to lung cancer, reduced inflammation, and enhanced glucose tolerance. [10, 11]

• It also improved body composition, a critical marker of metabolic and aging health. [10, 11]

One study found that ingested glycine improved insulin secretion and insulin response in animal models, suggesting potential benefits for diabetes and metabolic health.

And in a groundbreaking 2024 study in Science Advances, researchers showed that a combination of glycine and NAC (GlyNAC) reversed aging hallmarks in older adults, including improvements in mitochondrial function, oxidative stress markers, and even molecular age scores. [12] The study used a glycine supplement dosage of 1.33 mmol/kg/day, and found that ingested glycine contributed to improved insulin response and metabolic function.

Glycine offers a range of health benefits, including support for sleep quality, cognitive function, and detoxification.

Here are just a few of the systemic benefits of glycine that support healthy aging:

• Reduces inflammation, especially in tissues vulnerable to age-related decline. [13]

• Contributes to metabolic health by enhancing glucose control and reducing insulin resistance. [14]

• Supports detoxification as a precursor to glutathione, the body’s master antioxidant, and plays a key role in liver function. [15]

• Preserves muscle and connective tissue, especially when paired with collagen-rich nutrition. [16]

• Calms the brain and supports deeper, more restorative sleep by modulating NMDA and glycine receptors in the brainstem and spinal cord, improving sleep quality, and supporting cognitive function and short term memory. [6, 17]

Glycine may also influence symptoms of schizophrenia by modulating neurotransmitters and hormone levels, with research suggesting potential benefits for mood, memory, and mental health.

1. Prioritize collagen-rich foods Bone broth, skin-on poultry, pork rinds, and gelatin-based snacks contain high levels of glycine. [18]

2. Supplement wisely Glycine is available as a dietary supplement, and glycine supplements can be found in capsules, powders, and other forms. Glycine supplements are generally considered safe for most people, but dosage should be individualized based on health needs and goals. Glycine doses can vary depending on the context. [17, 19] Tally Health’s Amplify includes glycine as part of its formula aimed at supporting mitochondrial and metabolic wellness. Always consult a healthcare provider before starting a new supplement, especially if you are taking medications, to ensure safety and avoid potential interactions.

3. Pair glycine with sleep support Try glycine 30–60 minutes before bed—it may improve sleep latency and quality. [17]

4. Think synergistically For potentially greater wellness effects, consider combining glycine with NAC or other mitochondrial cofactors like magnesium, alpha-lipoic acid, CoQ10, or other supplements.

Taking too much glycine can lead to adverse effects, so it is important to follow recommended dosage guidelines and consult a healthcare provider for personalized advice.

At Tally Health, we believe in formulating with purpose—and glycine’s aging-supportive science made it a clear choice for our Amplify supplement. Alongside clinically backed ingredients like magnesium malate and taurine, glycine helps Amplify support:

• Healthy mitochondrial function

• Better metabolic resilience

• More efficient energy production

• A calmer nervous system and better sleep

Ready to feel the difference glycine can make?