If you want to get more glycine naturally, the best food sources are usually gelatin, bone broth, skin on poultry, pork skin, and other collagen-rich animal foods. Plant foods like soy, beans, seeds, and spinach can still add some glycine, but they are usually less concentrated than collagen-based foods.

Glycine is an amino acid your body can make on its own, but food still matters. For many people, the easiest way to get more is to eat more collagen-rich foods, and for others, a supplement may be the simpler option when they want a more consistent amount.

Key Takeaways:

• The most direct way to get glycine is through collagen-rich foods like gelatin, bone broth, and skin on meats.
• Regular foods like eggs, dairy, beans, and spinach can still help, but usually in smaller amounts.
• If you want a higher or more consistent intake, supplements can be a simpler option.

What Is the Best Way to Get Glycine?

The best way to get glycine is usually through collagen-rich foods first, then supplements if you want a more predictable daily amount. Gelatin, bone broth, chicken skin, pork skin, and cuts of meat with connective tissue tend to be the most direct dietary sources (1).

A simple way to think about it:

• If you eat animal foods, collagen-rich foods are usually the most practical place to start.
• If you want a food-based option, gelatin and bone broth are often the easiest to add.
• If you follow a vegetarian diet, soy foods, beans, seeds, and leafy greens can still help.
• If you want a set amount each day, a glycine powder or capsule may be easier to use consistently.
• If your main goal is sleep support, research has often used 3 grams before bed, which can be harder to get from regular meals alone.

Foods That Give You the Most Glycine

These foods are some of the most useful ways to get glycine from your everyday diet. The strongest sources are usually foods naturally rich in collagen and connective tissue.

1. Gelatin

Gelatin is one of the most concentrated food sources of glycine because it is made from cooked collagen. USDA material reports that glycine makes up roughly 26 to 34 percent of gelatin, which is why gelatin often comes up first in discussions about glycine-rich foods.

2. Collagen Peptides

Collagen peptides are not a traditional whole food, but they are one of the easiest ways to raise glycine intake through the diet. Since collagen contains a large amount of glycine, many people use collagen powder as a simple daily add on in coffee, smoothies, or yogurt (2).

3. Bone Broth

Bone broth can provide glycine because slow simmering pulls collagen and connective tissue compounds from bones, skin, and joints into the broth.

The exact amount can vary a lot depending on how it is made, so bone broth is helpful, but not always as predictable as gelatin or a measured supplement.

4. Chicken Skin

Chicken skin is one of the better whole food sources of glycine because it contains collagen-rich tissue. It can be an easy option for people who want more glycine without changing their diet too much. You are simply choosing a part of the food that naturally contains more connective tissue.

5. Pork Skin

Pork skin is another collagen-rich food that can provide a meaningful amount of glycine. Like chicken skin, it is not something everyone eats often, but it is one of the more concentrated natural sources compared with lean cuts of meat.

6. Beef and Other Meats

Regular meat contains glycine too, but the amount usually depends on the cut. In general, cuts with more connective tissue tend to provide more glycine than very lean muscle meat. That is why slow-cooked meats, tougher cuts, and collagen-rich parts are often a better fit for this goal.

7. Fish and Seafood

Fish and seafood can also add glycine, especially when the skin or collagen-rich parts are included. Fish skin-based collagen products are also common, which gives you a clue about where much of that glycine comes from (3).

8. Eggs

Eggs are not usually at the very top of the list, but they still contribute some glycine and fit easily into most diets. They are a practical everyday protein, even if they are not as concentrated as gelatin or collagen-rich animal parts.

9. Dairy Products

Milk, yogurt, and cheese contain some glycine, though usually in smaller amounts than collagen-rich foods. Dairy can still play a useful supporting role, especially in a balanced diet with other protein sources.

10. Soy Foods

Soy foods like tofu, tempeh, and soybeans can help plant-based eaters get more glycine. They are not the same as collagen foods, but they are one of the more useful vegetarian-friendly protein categories for this purpose.

11. Lentils and Beans

Lentils, chickpeas, kidney beans, and other legumes can add some glycine while also bringing fiber, iron, and other nutrients. They are a good example of a food that may not be extremely high in glycine, but still helps build a more glycine-supportive diet.

12. Pumpkin Seeds

Pumpkin seeds contain some glycine and are easy to add to meals. They work well in yogurt, oats, salads, or trail mix, which makes them a practical option for people trying to improve intake without much effort.

13. Sesame Seeds and Tahini

Sesame seeds and tahini also contain glycine and can be a helpful plant-based addition. They are not likely to match collagen-rich foods, but they do fit well into a more varied diet.

14. Spinach

Spinach is sometimes listed among foods with glycine because it contains small amounts while also adding other nutrients. It is not a major source on its own, but it can still contribute as part of a broader diet.

15. Quinoa

Quinoa contains some glycine and may be worth including if you want a more balanced plant based approach. Like spinach and legumes, it is better seen as a supporting food rather than a top source.

How Much Glycine Do These Foods Actually Give You?

The short answer is this: gelatin and collagen-based foods usually give you the most glycine, while regular meats, dairy, eggs, legumes, and greens tend to provide smaller amounts.

If you are trying to get a noticeably higher intake, gelatin, collagen peptides, bone broth, and collagen-rich animal foods are usually the most practical choices.

Can You Get Enough Glycine From Food Alone?

Yes, many people can get enough glycine from food alone, especially if they regularly eat collagen-rich animal foods. But if your goal is a specific higher intake, such as the 3-gram bedtime amount often used in sleep research, food alone may be less convenient than a supplement (4).

For general nutrition, food first usually makes sense. A diet that includes gelatin, bone broth, skin-on poultry, meats with connective tissue, fish, and some supportive plant foods can provide a useful mix.

Still, if someone avoids animal foods or wants a more consistent amount each day, supplements may be easier to work with.

When Should You Opt for Glycine Supplements

Glycine supplements may make sense when food feels hit or miss, or when you want a more predictable amount. They can also be useful if you do not eat many collagen-rich foods, or if your reason for taking glycine is tied to a specific routine, such as bedtime use.

A supplement may be worth considering if:

• You do not eat gelatin, bone broth, or collagen-rich animal foods very often.
• You follow a vegetarian diet and want a more direct source.
• You want a set dose instead of guessing from food.
• You are using glycine as part of a bedtime routine.
• You prefer something simple that can be added to water or a smoothie.

Are There Any Side Effects?

Glycine is generally considered well tolerated for many people, but side effects can still happen. Reported side effects appear to be uncommon and may include nausea, vomiting, upset stomach, or mild digestive discomfort, especially with supplements rather than food (5).

Food sources are usually the gentlest place to start. If you are thinking about a supplement, it is smart to speak with a healthcare professional first if you are pregnant, breastfeeding, taking medication, or managing a health condition.

Some references also note that glycine may interact with certain medicines, including clozapine, so a little caution is worth it.

The Easiest Ways to Add More Glycine to Your Day

You do not need to overhaul your routine to get more glycine. Small changes can go a long way, especially if you focus on the foods that naturally contain more collagen.

• Stir collagen peptides into coffee, tea, or smoothies.
• Use bone broth as a soup base or cooking liquid.
• Keep gelatin on hand for simple homemade recipes.
• Include skin on chicken once in a while if it fits your diet.
• Add tofu, tempeh, lentils, or beans if you want more plant-based support.
• Sprinkle pumpkin seeds or sesame seeds onto yogurt, oats, or salads.
• If you want a consistent amount, use a glycine supplement at the same time each day.
• If your focus is sleep, ask your healthcare provider whether bedtime use makes sense for you.

Final Words

The easiest way to get glycine naturally is usually through collagen-rich foods like gelatin, bone broth, chicken skin, pork skin, and other animal foods with connective tissue.

Plant foods like soy, beans, seeds, and spinach can still help, but they usually play more of a supporting role than a leading one.

If food is not enough, or you simply want a more consistent daily option, a supplement may be worth considering.

At Omre, we made our Glycine + NAC formula for people who want a simple way to support daily intake with a clean, easy-to-use supplement approach.

FAQs

What foods are highest in glycine?

Foods highest in glycine are usually gelatin, collagen peptides, bone broth, chicken skin, pork skin, and other collagen-rich animal foods. That is because glycine is especially concentrated in collagen and gelatin compared with many everyday foods.

Can you get enough glycine from food alone?

Yes, many people likely can, especially if they eat collagen-rich animal foods regularly. But if someone wants a more targeted amount, such as the dose often used in sleep research, a supplement may be easier than relying on food alone.

Is bone broth a good source of glycine?

Bone broth can be a good source of glycine because it is made from bones and connective tissue that naturally contain collagen. The catch is that the exact amount may vary depending on how the broth is prepared.

How much glycine should you take for sleep?

Research has commonly used 3 grams of glycine before bed in sleep related studies. That does not mean everyone needs that exact amount, but it is one of the most commonly discussed research doses.