Michael Anthony here. As our regular Whatfinger.com readers know, I’m on a mission to help all of us—including this Florida codger pushing 60—live as long and vibrantly as humanly possible. For years I’ve played mad scientist (or more accurately, enthusiastic guinea pig), testing supplements, foods, and biohacks on myself to tackle various health gremlins. Once I sent them all packing, I decided it was only fair to share the playbook so you can skip the trial-and-error and jump straight to thriving.
The Powerful Duo: Bone Broth and Glycine for Gut Health, Sleep, and Overall Wellness
Bone broth has been a staple in traditional cuisines for centuries, simmered slowly from animal bones, connective tissues, and often vegetables or herbs. It yields a nutrient-rich liquid packed with collagen, gelatin, amino acids (notably glycine, proline, and glutamine), minerals like calcium, magnesium, and phosphorus, and other bioactive compounds. Glycine, the simplest amino acid and a key component released during the breakdown of collagen in bone broth, stands out for its multifaceted roles as a building block for proteins and as a neurotransmitter with calming and regulatory effects. Our elders knew what they were doing, and it is wise to always look into what they ate to improve our health.
Together, bone broth and glycine offer synergistic support for gut health, sleep quality, joint comfort, skin vitality, and more. While much of the evidence comes from studies on their isolated components (strong clinical data on collagen peptides and glycine), emerging research on whole bone broth validates many traditional claims. High-quality concentrated forms, such as bone broth protein powders, provide convenient ways to boost intake.
Nutritional Powerhouse: What’s Inside?
A typical serving of homemade bone broth delivers collagen/gelatin (which breaks down into amino acids), electrolytes, and trace minerals. Concentrated powders can offer 20g+ protein and 17g collagen per serving—far higher than a standard cup of broth. Glycine constitutes a significant portion of collagen’s amino acid profile (about one-third). Bone broth also provides glutamine (gut fuel) and arginine, while glycine itself acts independently as an inhibitory neurotransmitter and co-agonist at NMDA receptors. Don’t worry. Below I will give you some products you can just buy if you are like me and don’t have the time to make Bong Broth yourself.
Gut Health: Strengthening the Intestinal Barrier
One of the most compelling benefits centers on the gut. The intestinal lining acts as a selective barrier; when compromised (“leaky gut”), it can contribute to inflammation, digestive issues, and broader health problems.
Bone broth’s amino acids—particularly glutamine, glycine, proline, and arginine—along with minerals, support intestinal barrier integrity, reduce permeability, and modulate inflammation. A 2025 review by Matar et al. in Digestive Diseases and Sciences examined these components and concluded they enhance gut health, alleviate intestinal inflammation, improve barrier function, and may benefit conditions like inflammatory bowel disease (IBD), drawing on animal and human data. You all know me: I also confirm the data and test it myself. As I have very little patience for most studies out there thanks to Big Pharma deceit.
An earlier animal study found bone broth exhibited anti-inflammatory properties, reducing symptoms in a model of ulcerative colitis by modulating cytokines (lowering pro-inflammatory IL-1β, IL-6, TNF-α while boosting anti-inflammatory signals).
Glycine complements this by supporting tissue repair and reducing oxidative stress. The gelatin in bone broth forms a soothing coating that may aid digestion. Many people report improved gut comfort, reduced bloating, and better tolerance to foods when incorporating bone broth regularly—aligning with its traditional use as a healing food.
Sleep: Glycine as a Natural Sleep Promoter
Sleep quality often suffers from stress, irregular schedules, or physiological factors like elevated core body temperature. Glycine shines here.
Multiple human studies show that 3 grams of glycine taken 30–60 minutes before bed significantly improves subjective sleep quality, reduces sleep onset latency (time to fall asleep), increases sleep efficiency, and shortens the time to reach slow-wave (deep) sleep—without altering overall sleep architecture. Participants also reported less next-day fatigue, better alertness, and improved cognitive performance (e.g., memory tasks).
The product I tested out and now continue to use for incredible sleep and other health benefits is (click below for Amazon link if you want to test out.)
“As an Amazon Associate I earn from qualifying purchases.”
Mechanistically, glycine promotes peripheral vasodilation and lowers core body temperature—a key signal for sleep initiation—via NMDA receptors in the suprachiasmatic nucleus (SCN), the brain’s master circadian clock. Animal studies confirm these hypothermic and sleep-promoting effects.
Bone broth contributes indirectly through its natural glycine content (roughly 1–2g per cup, depending on preparation) plus supportive nutrients and hydration. An evening serving of broth or a concentrated powder can help deliver these benefits as part of a wind-down routine. Effects are often noticeable within a few days and differ from sedatives by enhancing natural sleep processes rather than forcing drowsiness.
The Bone Broth product I settled on after testing 4 different products from all over the world. You can click this photo for a direct link at Amazon.
Additional Benefits for Joints, Skin, Recovery, and Beyond
- Joints and Bones: Collagen and gelatin provide building blocks for cartilage, tendons, and ligaments. Studies on collagen peptides show improvements in joint pain and function, especially in osteoarthritis. Minerals in bone broth support bone density.
- Skin, Hair, and Nails: Collagen peptides improve skin hydration, elasticity, and wrinkle reduction. Glycine and proline aid endogenous collagen production. Users often notice stronger hair and nails with consistent intake.
- Muscle Recovery and Protein Support: The amino acid profile (including BCAAs in some preparations) aids muscle repair and maintenance, useful for active individuals or aging adults.
- Anti-Inflammatory and Immune Support: Glycine and other components help modulate inflammation and support detoxification pathways (e.g., glutathione precursor roles).
- Metabolic and Longevity Angles: Emerging research links glycine to metabolic health, autophagy support, and healthy aging markers. Bone broth’s nutrient density fits well into longevity-focused diets.
- Weight Management and Satiety: Protein and gelatin promote fullness; low-carb profiles suit various eating patterns.
How to Incorporate Bone Broth and Glycine
- Traditional: Simmer bones (beef, chicken, etc.) for 12–24+ hours with vinegar (to draw minerals) and veggies. Aim for several cups daily.
- Convenient: High-quality bone broth protein powders (unflavored, minimally processed from quality sources) deliver concentrated collagen and glycine. Mix into hot water, soups, coffee, or smoothies.
- Targeted Glycine: Pure glycine powder at ~3g before bed for sleep-focused benefits. Combine with bone broth for broader nutrition.
- Timing: Evening servings for sleep/gut recovery; daily for ongoing support. Pair with vitamin C for collagen synthesis.
Quality Matters: Choose grass-fed/pasture-raised or well-sourced products. Some commercial broths may have variable nutrient extraction or, rarely, heavy metal concerns from bones—reputable brands test for purity. European-sourced options (as in certain premium powders) often emphasize clean processing.
Safety and Realistic Expectations
Both bone broth and glycine are generally very safe. Studies have used glycine at 3g for sleep and much higher doses short-term with excellent tolerability. Bone broth suits most people but monitor for individual sensitivities (e.g., histamine in long-simmered broths for some). Consult a healthcare provider for specific conditions, medications, or extended fasting protocols. Evidence is strongest for components like collagen peptides and glycine; whole-broth benefits are promising and mechanistically supported but benefit from more large-scale human trials.
Conclusion
Bone broth and glycine form a time-honored yet science-backed pair for nurturing gut integrity, promoting restorative sleep, supporting joints and skin, and enhancing overall resilience. Whether sipped as a soothing evening ritual or used strategically via concentrated forms, they offer accessible, nutrient-dense ways to support the gut-sleep-wellness connection. Start small, stay consistent, and listen to your body—many experience noticeable improvements in digestion, rest, and vitality.
This is for informational purposes and not personalized medical advice. Individual results vary. Always remember, your body is unique. No one will have the exact results that you may have.
References
- Matar A, Abdelnaem N, Camilleri M. Bone Broth Benefits: How Its Nutrients Fortify Gut Barrier in Health and Disease. Digestive Diseases and Sciences. 2025;70(6):1951-1961. (or PubMed: https://pubmed.ncbi.nlm.nih.gov/40180691/)
- Yamadera W, Inagawa K, Chiba S, et al. Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Sleep and Biological Rhythms. 2007;5(2):126-131.
- Kawai N, Sakai N, Okuro M, et al. The Sleep-Promoting and Hypothermic Effects of Glycine are Mediated by NMDA Receptors in the Suprachiasmatic Nucleus. Neuropsychopharmacology. 2015;40(6):1405-1416.
- Mar-Solís LM, et al. Analysis of the Anti-Inflammatory Capacity of Bone Broth in a Murine Model of Ulcerative Colitis. Medicina. 2021;57(11):1138.
For the latest research, search PubMed or consult primary studies. Enjoy the process of nourishing your body! This article was completed on July 5th, 2026, and as you know information changes quickly. We are learning more and more every day, so always brush up on the latest info out there. I will update you when more info comes out or my own tests show anything you might be interested in.
Michael Anthony, Health Writer, Editor & Operator, Whatfinger.com
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