Glycine for Core Temperature: A 40+ Woman's Guide & Next Steps

If you're over 40 and suddenly waking up overheated at 2 a.m., kicking off the covers, or feeling unpredictable waves of warmth during the day, you're not alone. Changes in core body temperature are common in perimenopause and postmenopause.

One supplement getting attention is glycine. But does glycine for core temperature really work? And is it safe?

Here's what credible research tells us — in clear, practical terms.

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What Is Glycine?

Glycine is a simple amino acid — a building block of protein. Your body makes it naturally, and you also get it from foods like:

• Meat and poultry
• Fish
• Gelatin and bone broth
• Collagen supplements

Glycine plays several important roles in the body:

• Supports collagen production (skin, joints, connective tissue)
• Helps regulate the nervous system
• Participates in detoxification
• Influences sleep and body temperature regulation

It's the last two — sleep and temperature — that are especially relevant for women over 40.

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Why Core Temperature Changes After 40

Core body temperature is tightly controlled by the brain's hypothalamus. During perimenopause and menopause, fluctuating and declining estrogen levels affect this temperature regulation system.

This can lead to:

• Night sweats
• Hot flashes
• Feeling overheated at night
• Trouble falling or staying asleep
• Sudden flushing episodes

Estrogen helps stabilize the brain's "thermostat." When estrogen levels shift, the temperature control system becomes more sensitive. Even small internal changes can trigger sweating or flushing.

This is why managing core temperature becomes so important during this life stage.

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How Glycine Affects Core Temperature

Research suggests glycine may help regulate core temperature in two key ways:

1. It Promotes Heat Loss

Studies in healthy adults have shown that taking glycine before bed can slightly lower core body temperature. It appears to do this by:

• Increasing blood flow to the skin
• Promoting heat release
• Supporting natural cooling before sleep

This cooling effect may help the body transition into deeper sleep.

2. It Improves Sleep Quality

Several small clinical studies show glycine (typically 3 grams before bed) may:

• Reduce time to fall asleep
• Improve subjective sleep quality
• Reduce next-day fatigue
• Support deeper sleep stages

Sleep and temperature regulation are closely connected. Your body naturally drops core temperature at night to initiate sleep. If that drop doesn't happen smoothly — which is common in perimenopause — sleep suffers.

Glycine appears to gently support that natural temperature decline.

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Glycine for Core Temperature in Perimenopause and Postmenopause

Here's what we know — and what we don't.

What Research Supports

• Glycine can modestly lower core body temperature.
• It may improve sleep quality.
• It has a good safety profile at common doses (around 3 grams daily).
• It does not significantly suppress normal hormone function.

What We Don't Yet Have

• Large-scale studies specifically in perimenopausal or postmenopausal women.
• Direct evidence that glycine reduces hot flash frequency.
• Long-term studies on menopausal symptom management.

So while glycine for core temperature is promising, it should be seen as supportive, not a cure-all.

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Who Might Benefit Most?

You may consider glycine if you:

• Wake up overheated but don't have severe drenching night sweats
• Have trouble falling asleep
• Feel wired but tired at bedtime
• Prefer non-hormonal approaches
• Want a low-risk sleep support option

If your symptoms are more intense — frequent hot flashes, heart palpitations, heavy sweating — a broader evaluation is important.

Consider using a free AI-powered tool to check your Peri-/Post-Menopausal Symptoms and get personalized insights into what might be causing your temperature changes and other symptoms you're experiencing.

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How to Take Glycine for Core Temperature

Typical research dosing:

• 3 grams taken 30–60 minutes before bedtime
• Powder form dissolved in water is common
• Capsules are also available

It has a mildly sweet taste and is generally well tolerated.

Possible Side Effects

Glycine is considered safe for most people, but possible mild effects include:

• Nausea
• Soft stools
• Mild stomach upset

People with kidney disease, liver disease, or who are pregnant should speak to a doctor before starting any amino acid supplement.

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Is Glycine Enough on Its Own?

Often, no.

Temperature instability after 40 is usually multi-factorial. A more complete strategy may include:

Lifestyle Adjustments

• Keep bedroom temperature cool (60–67°F is ideal for sleep)
• Use breathable cotton sheets
• Avoid alcohol before bed
• Reduce spicy foods in the evening
• Practice stress reduction (stress worsens hot flashes)

Nutritional Support

• Adequate protein intake
• Stable blood sugar (avoid heavy late-night carbs)
• Magnesium (if appropriate)
• Omega-3 fatty acids

Medical Evaluation

If symptoms are disruptive, don't self-manage indefinitely.

Severe night sweats can also signal:

• Thyroid disorders
• Infections
• Medication side effects
• Rare but serious conditions

If you experience:

• Unexplained weight loss
• Persistent fever
• Racing heart
• Severe drenching night sweats
• Chest pain

You should speak to a doctor promptly. These symptoms require medical evaluation.

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Glycine vs. Hormone Therapy

Hormone therapy remains the most effective treatment for moderate to severe hot flashes and night sweats in appropriate candidates.

Glycine does not replace estrogen therapy.

However, glycine may be helpful for:

• Women who cannot take hormones
• Women with mild symptoms
• Women wanting additional sleep support
• Those using hormone therapy but still struggling with sleep

Always discuss supplement use with your healthcare provider, especially if you are on:

• Hormone therapy
• Antidepressants
• Blood pressure medications
• Sleep medications

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What Results Can You Realistically Expect?

With glycine for core temperature, most women can expect:

• Subtle cooling effect
• Easier sleep onset
• Slight improvement in sleep quality
• Reduced next-day fatigue

It is not a dramatic temperature suppressor. Think of it as gentle support, not a reset button.

Results often appear within a few days to a week.

If you see no improvement after 2–3 weeks, it may not be the right tool for you.

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The Bottom Line: Glycine for Core Temperature After 40

Glycine is:

• Low risk
• Affordable
• Easy to try
• Potentially helpful for sleep and mild temperature dysregulation

It is not:

• A cure for menopause
• A replacement for medical care
• A treatment for severe hot flashes

If your core temperature swings are mild and mainly affecting sleep, glycine may be worth discussing with your doctor.

If symptoms are moderate to severe, disruptive, or accompanied by other concerning changes, a full evaluation is important.

Start by using a free online assessment tool to evaluate your Peri-/Post-Menopausal Symptoms and better understand whether your temperature issues are part of a broader pattern that may benefit from medical treatment.

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Next Steps

1. Track your symptoms for 1–2 weeks.
2. Evaluate sleep patterns and triggers.
3. Consider lifestyle adjustments first.
4. Discuss glycine supplementation (3 grams at bedtime) with your doctor.
5. Seek medical care promptly for severe or unusual symptoms.

Temperature instability after 40 is common — but you don't have to just tolerate it. With the right combination of information, support, and medical guidance, you can regain better sleep and more stable comfort.

And most importantly, if anything feels severe, sudden, or concerning, speak to a doctor. Some causes of night sweats and temperature changes can be serious and should never be ignored.