When Glycine Causes Insomnia
By Dr. Jin W. Sung
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AI Summary of "When Glycine Causes Insomnia"
Get instant insights and key takeaways from this YouTube video by Dr. Jin W. Sung.
Glycine's Role and Paradoxical Effects
📌 Glycine functions as an inhibitory neurotransmitter in the central nervous system, particularly the spinal cord and brain stem, alongside GABA.
🔗 Glycine also acts as a co-agonist at the NMDA receptor, which is primarily stimulated by the excitatory neurotransmitter glutamate.
😴 Approximately 5% to 15% of users may experience paradoxical effects, leading to feeling wired, fragmented sleep, increased awakenings, vivid dreams, or anxiety, despite glycine typically promoting sleep.
Mechanisms Behind Paradoxical Insomnia
⚠️ High glutamate tone, often resulting from high MSG intake, genetic predisposition, or neurodegenerative conditions, can exacerbate the excitatory response.
🧬 Issues can stem from impaired clearance of glycine from the synaptic cleft or genetic defects/polymorphisms in glycine receptors (e.g., GLRA1, GLRB) or transporters (GlyT1, GlyT2).
⚡ Poor energy status, possibly due to methylation issues or MTHFR gene defects, may hinder the energy required (ATP) to pump necessary ions, leading to accumulation.
Strategies to Mitigate Adverse Effects
📉 Cut down the dosage significantly, suggesting starting at 500 mg instead of the common 3 g dose recommended for sleep improvement.
⏰ Start glycine intake earlier in the day, such as right after dinner, rather than immediately before bedtime, to assess the impact.
🚫 Avoid co-occurring stimulants, including caffeine, MSG, bright lights before sleep, and stimulating herbs, as these can worsen excitability.
💊 Consider trying a different magnesium form, such as magnesium L-threonate, to avoid added glycine found in magnesium glycinate supplements.
Key Points & Insights
➡️ If paradoxical effects persist after adjusting dosage and timing, it may be necessary to discontinue glycine supplementation.
➡️ Individuals with existing high glutamate states (e.g., mood disorders, migraines) are more susceptible to these negative NMDA receptor-mediated effects from glycine.
➡️ Be cautious with L-glutamine supplementation, as it converts to glutamate, potentially further increasing excitatory signaling in sensitive individuals.
📸 Video summarized with SummaryTube.com on Dec 12, 2025, 04:34 UTC
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📜Transcript
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EXCITATION EFFECTS OF GLYCINE (The Paradoxical Responder Pathway)
Overview
A minority (5–15%) experience alertness, stimulation, or insomnia after taking glycine.
This paradox stems from glycine’s role not only as an inhibitory molecule, but also as a mandatory co-agonist at excitatory NMDA receptors.
1. Glycine Enhances NMDA Activity (Excitatory Pathway)
NMDA receptors require both glutamate and glycine to activate.
Individuals with already high glutamate tone, anxiety, or sensitized NMDA receptors may experience overactivation.
Outcome: Mental alertness, racing thoughts, difficulty falling asleep.
2. Genetic or Transporter Variants
Possible contributors:
GlyT1 (SLC6A9) or GlyT2 (SLC6A5) transporter differences
Variants in glycine receptor genes (GLRA1, GLRB)
Variants in NMDA receptor subunits (GRIN genes)
These may tip glycine’s balance toward excitatory signaling.
Outcome: Wired or restless feeling after supplementation.
3. High Dose Sensitivity
Doses above the standard 3 g can impair cognitive gating in healthy people.
“Too much” glycine at once may destabilize signaling networks.
Outcome: Vivid dreams, fragmented sleep, agitation.
4. Interaction With Stress & Neurochemistry
High cortisol or chronic stress increases glutamatergic tone.
Glycine taken at night may amplify an already hyperexcitable system.
Outcome: Feeling “tired but wired.”
5. Timing & Stacking Issues
Glycine taken too early in evening → alertness peak misaligned with bedtime
Combined with stimulants (caffeine, theanine, nootropics) → amplified excitatory effect
Outcome: Difficulty winding down.
Signs You Are a Paradoxical Responder
Glycine makes you more awake, not sleepy
You feel mentally “sharp” or stimulated after taking it
Increased heart awareness or restlessness
Vivid or intense dreams
Trouble staying asleep
Solutions
Reduce dose → 500 mg – 1 g
Move earlier → take with dinner, not before bed
Avoid stimulants in the afternoon/evening
Try every-other-night dosing
If insomnia persists → discontinue (glycine isn’t appropriate for your neurochemistry)
Why glycine makes some people feel wired
Is glycine bad for anxiety
Does glycine increase glutamate
How glycine affects NMDA receptors
What to do if glycine causes insomnia
Glycine dosage and paradoxical effects
Glycine vs anxiety: who should avoid it
Why glycine disrupts sleep for some people
How to fix wired-but-tired at night
Dr. Jin Sung is a Chiropractic Physician who specializes in the management of complex chronic conditions in Massachusetts, 30 minutes north of Boston. He utilizes natural and alternative therapies to help manage complex cases such as Hashimoto's, autoimmune conditions, IBS, SIBO, chronic fatigue, brain fog, early Alzheimer's, etc.
This video is for general information and educational purposes only and does NOT constitute the practice of medicine or other professional health services, including giving of a medical advice. NO doctor-patient relationship is formed. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. You should not make any change in your health regimen or diet before first consulting a physician. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
Full video URL: youtube.com/watch?v=UIBT-izj_CY
Duration: 6:36
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AI Summary of "When Glycine Causes Insomnia"
Get instant insights and key takeaways from this YouTube video by Dr. Jin W. Sung.
Glycine's Role and Paradoxical Effects
📌 Glycine functions as an inhibitory neurotransmitter in the central nervous system, particularly the spinal cord and brain stem, alongside GABA.
🔗 Glycine also acts as a co-agonist at the NMDA receptor, which is primarily stimulated by the excitatory neurotransmitter glutamate.
😴 Approximately 5% to 15% of users may experience paradoxical effects, leading to feeling wired, fragmented sleep, increased awakenings, vivid dreams, or anxiety, despite glycine typically promoting sleep.
Mechanisms Behind Paradoxical Insomnia
⚠️ High glutamate tone, often resulting from high MSG intake, genetic predisposition, or neurodegenerative conditions, can exacerbate the excitatory response.
🧬 Issues can stem from impaired clearance of glycine from the synaptic cleft or genetic defects/polymorphisms in glycine receptors (e.g., GLRA1, GLRB) or transporters (GlyT1, GlyT2).
⚡ Poor energy status, possibly due to methylation issues or MTHFR gene defects, may hinder the energy required (ATP) to pump necessary ions, leading to accumulation.
Strategies to Mitigate Adverse Effects
📉 Cut down the dosage significantly, suggesting starting at 500 mg instead of the common 3 g dose recommended for sleep improvement.
⏰ Start glycine intake earlier in the day, such as right after dinner, rather than immediately before bedtime, to assess the impact.
🚫 Avoid co-occurring stimulants, including caffeine, MSG, bright lights before sleep, and stimulating herbs, as these can worsen excitability.
💊 Consider trying a different magnesium form, such as magnesium L-threonate, to avoid added glycine found in magnesium glycinate supplements.
Key Points & Insights
➡️ If paradoxical effects persist after adjusting dosage and timing, it may be necessary to discontinue glycine supplementation.
➡️ Individuals with existing high glutamate states (e.g., mood disorders, migraines) are more susceptible to these negative NMDA receptor-mediated effects from glycine.
➡️ Be cautious with L-glutamine supplementation, as it converts to glutamate, potentially further increasing excitatory signaling in sensitive individuals.
📸 Video summarized with SummaryTube.com on Dec 12, 2025, 04:34 UTC
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