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How to implement: Dosing: General health : 5-10 grams daily Glutathione optimization : 10-15 grams daily (divided doses) Aging/longevity : 15 grams daily (research shows benefits for lifespan) Forms: Glycine powder : Tasteless, mixes in water/coffee/smoothies Collagen peptides : 10-20 grams daily (33% glycine by weight = ~3-7g glycine) Bone broth : Rich source (8-10g glycine per cup) Timing: With meals (supports protein synthesis) Before bed : 3-5 grams (improves sleep quality via NMDA receptor modulation) Synergy with NAC: Combine NAC (600 mg 2 daily) + Glycine (5g 2 daily) for maximum glutathione boost Research shows this combination increases glutathione more than either alone [11] Evidence: A study in older adults found that glycine supplementation (15g daily) increased glutathione by 25% and reduced oxidative stress markers by 30% within 2 weeks [12]
The hydrolysis of another class of glucosinolates, known as indole glucosinolates, results in the release of thiocyanate ions (see Figure 2 ) that can compete with iodine for uptake by the thyroid gland (55)
Selenium and inflammation: underlying anti-inflammatory mechanisms
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A typical transitional protocol might involve four weeks at 0.25 mg daily, followed by two weeks at 0.15 mg daily, then maintenance at 0.1 mg daily for extended periods
