How do you get glycine naturally from food?

January 12, 2026 •

4 min read

Although the body can produce its own glycine, some research suggests that synthesis may not always meet the body’s full metabolic demand, particularly for collagen production. Learning how do you get glycine naturally from dietary sources is a simple way to boost your levels.

Quick Summary

This article explores the best natural food sources of glycine, including animal and plant-based options. It covers how to maximize dietary intake through specific recipes and food choices, highlighting the benefits of this vital amino acid for overall health.

Key Points

Rich Animal Sources: The highest concentrations of glycine are found in collagen-rich animal parts, such as bone broth, gelatin, and the skin and connective tissue of meat and poultry.
Plant-Based Options: Valuable sources of glycine for plant-based diets include legumes like lentils and soybeans, as well as nuts and seeds such as pumpkin seeds.
Supports Collagen: Glycine is a primary building block for collagen, which is essential for healthy skin, joints, bones, and connective tissue throughout the body.
Aids Sleep and Detoxification: Increasing natural glycine intake can improve sleep quality, support liver detoxification, and help regulate blood sugar levels.
Easy Dietary Additions: Boosting glycine naturally is simple by using bone broth in cooking, adding gelatin to recipes, eating skin-on poultry or fish, and incorporating more legumes and seeds.
Supplementation May Help: While diet is the primary focus, the body’s natural glycine production and typical dietary intake may be insufficient for some, making supplements a potential option to discuss with a healthcare provider.

What Is Glycine and Why Is It Important?

Glycine is the simplest of the 20 amino acids and plays a crucial role in numerous bodily functions. While considered non-essential because the body can synthesize it, dietary intake is vital for maintaining optimal levels, especially as we age or experience certain conditions.

It is an integral component of collagen, the most abundant protein in the body, providing structure to skin, bones, ligaments, and tendons. Glycine is also a key building block for other important compounds, including the powerful antioxidant glutathione and creatine, which fuels muscle energy. Furthermore, it acts as a neurotransmitter in the central nervous system and is known for its role in supporting healthy sleep patterns.

Top Animal-Based Sources of Glycine

Animal products, particularly those rich in collagen and connective tissue, are the most concentrated natural sources of glycine.

Bone Broth and Gelatin

Bone broth is arguably the richest natural source of glycine, primarily because it is made by simmering animal bones and connective tissues for extended periods. This process breaks down the collagen, releasing a high concentration of gelatin and amino acids into the liquid.

How to consume: Sip it plain, use it as a base for soups and stews, or use gelatin powder to make homemade gummies or jellies.

Meat and Poultry

While all meat contains glycine, cuts rich in connective tissue and skin are particularly high in this amino acid.

Best cuts: Chicken skin, pork skin, brisket, short ribs, and other tough cuts that require slow-cooking are excellent choices.
Organ meats: Liver is a nutrient-dense source that also provides a substantial amount of glycine.

Fish

Fish, especially fatty varieties like salmon and mackerel, are good sources of glycine, particularly when consumed with the skin.

Cooking method: Grilling or baking fish with the skin on helps preserve the glycine content and adds texture.

Eggs and Dairy

Eggs and dairy products also contribute to your daily glycine intake, though in smaller amounts compared to collagen-rich cuts.

Eggs: The egg white contains more glycine than the yolk.
Dairy: Hard cheeses provide a modest but consistent source.

Plant-Based Sources of Glycine

Plant-based diets can also provide glycine, though typically at lower concentrations than animal-based sources. Combining a variety of plant foods is the best strategy for those following a vegetarian or vegan lifestyle.

Legumes

Lentils and Soybeans: These are reliable plant sources of glycine.
Chickpeas and Beans: Excellent for soups, salads, and curries to boost your intake.

Nuts and Seeds

Pumpkin Seeds: These stand out as one of the better plant-based sources.
Peanuts and Almonds: Provide additional glycine along with other beneficial nutrients.

Vegetables

Leafy Greens: Vegetables like spinach and kale contain small amounts of glycine.
Other Vegetables: Cabbage and asparagus also contribute to your overall intake.

Comparison of Glycine Content by Source

To illustrate the difference in concentration, here is a comparison of common food sources. It’s important to note that cooking methods can affect the final concentration, especially in broths.


Food Source	Glycine Content (approx. per 100g)	Primary Source Type
Bone Broth	3–5 g	Animal (Collagen)
Gelatin	Up to 19 g	Animal (Collagen)
Chicken Skin	2–3 g	Animal (Collagen)
Red Meat (Brisket)	1.5–2 g	Animal (Muscle/Connective)
Seeds (Pumpkin/Sesame)	1.5–3.4 g	Plant
Eggs	0.5 g	Animal (Protein)
Soybeans	0.5 g	Plant (Protein)

Practical Tips for Boosting Glycine Intake

Increasing your natural glycine intake doesn’t require a complex diet overhaul. By focusing on glycine-rich foods and simple cooking methods, you can easily add more of this amino acid to your meals.

Use bone broth liberally: Substitute water for bone broth when cooking rice, quinoa, or sauces. It adds flavor and a powerful nutritional boost.
Slow-cook tough cuts of meat: Slow-cooking collagen-rich cuts like brisket or oxtail makes the meat tender and releases high levels of glycine.
Add gelatin to your drinks: Glycine powder (derived from gelatin) has a sweet taste and dissolves easily into coffee, tea, or protein shakes.
Eat more legumes and seeds: Incorporate lentils into soups, add pumpkin seeds to salads, and snack on peanuts and almonds regularly.
Don’t discard the skin: Enjoying chicken or fish with the skin on is a simple way to increase your collagen and glycine consumption.
Enjoy gelatin desserts: Make homemade gelatin snacks with fruit juice for a delicious, glycine-rich treat.

Conclusion

While the body produces glycine internally, dietary intake is crucial for ensuring optimal levels, particularly for supporting collagen synthesis, detoxification, and healthy sleep. The richest natural sources come from animal products, especially collagen-heavy foods like bone broth, gelatin, and connective tissue-rich meats. However, a variety of plant-based options, including legumes, seeds, and certain vegetables, can also contribute significantly. By incorporating these simple, food-focused strategies into your daily routine, you can naturally increase your glycine intake and support your overall health and well-being. For more detailed information on glycine metabolism and its benefits, consider reading scientific reviews like the one published by the National Institutes of Health.

Frequently Asked Questions

Glycine is technically a non-essential amino acid, meaning the body can produce it. However, emerging research suggests that under certain conditions, such as aging or high stress, the body's synthesis may not meet the full demand, classifying it as conditionally essential.

The single richest natural food source of glycine is bone broth. It is made by slow-simmering animal bones and connective tissue, which breaks down collagen into gelatine and releases high concentrations of glycine.

Yes, you can get glycine from plant-based sources, but the concentration is generally lower than in animal products. Good plant sources include legumes (lentils, soybeans), nuts (peanuts, almonds), and seeds (pumpkin seeds). A varied diet focusing on these foods is recommended.

Since glycine is a key amino acid in collagen, consuming collagen-rich foods is effective. You can do this by regularly consuming bone broth, using gelatin in recipes, or eating cuts of meat and poultry that include skin and connective tissue.

Simple recipes include using bone broth as a soup base, making gelatin-based desserts or gummies, and slow-cooking tough cuts of meat like brisket or oxtail. Adding lentils and chickpeas to soups and stews also works well.

Naturally increasing glycine supports collagen production for healthier skin, joints, and connective tissue. It can also aid in improving sleep quality, protecting the heart, and supporting liver detoxification.

A typical adult diet generally contains around 2 grams of glycine daily, primarily from high-protein foods like meat, dairy, and legumes. However, this amount may not be sufficient to meet the body's full requirements for optimal health.