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RYZE Sleep Blend

Also known as: Glycine, Reishi mushroom, Ganoderma lucidum, King trumpet mushroom, Pleurotus eryngii

Overview

The RYZE Sleep Blend is a dietary supplement formulated with glycine and medicinal mushroom extracts, primarily Reishi. Glycine is a non-essential amino acid found in dietary proteins, while Reishi is a traditional medicinal mushroom used in East Asian medicine. The blend is marketed to improve sleep quality, promote relaxation, reduce stress, and support overall sleep health. It contains 1,000 mg of glycine per serving, which is below the 3-5 g doses typically studied for sleep benefits, and 300 mg of Reishi extract, known for potential calming effects. Glycine's effects on sleep have moderate clinical research support, including human trials, while Reishi's sleep benefits are primarily supported by animal studies, with limited human data. Other mushrooms in the blend have emerging but not conclusive evidence for sleep benefits.

Benefits

Glycine, at doses of 3-5 grams before bedtime, has been shown in several randomized controlled trials (RCTs) to improve subjective sleep quality and reduce daytime fatigue in people with sleep difficulties. However, the RYZE Sleep Blend contains only 1 gram, which is below the clinically effective dose range, potentially limiting its efficacy. Reishi extract has shown increased total sleep duration and non-REM sleep in rodent studies at high doses, but human data are lacking, and effective human doses are not established. Reishi may also reduce stress and promote relaxation, which could indirectly support sleep, but human evidence is insufficient. King trumpet mushroom polysaccharides have antioxidant effects that may support general health but have no direct established sleep benefits. Glycine supplementation benefits are mostly studied in adults with sleep difficulties, while Reishi's effects are not well-characterized in specific populations.

How it works

Glycine acts as an inhibitory neurotransmitter in the central nervous system, promoting hypothermia and calming neural activity, facilitating sleep onset and maintenance. Reishi contains triterpenoids and polysaccharides that may modulate the GABAergic system and reduce stress hormones, promoting relaxation. Glycine influences the nervous system directly, while Reishi may affect the immune and nervous systems indirectly through anti-inflammatory and adaptogenic effects. Glycine receptors in the spinal cord and brainstem are primary molecular targets, while Reishi's active compounds may interact with GABA receptors and modulate cytokine production. Glycine is well absorbed orally, while Reishi extract bioavailability varies depending on the extraction method; polysaccharides and triterpenoids have moderate oral bioavailability.

Side effects

Both glycine and Reishi are generally regarded as safe when consumed in typical supplemental doses. Minimal side effects have been reported for glycine at typical doses, while Reishi may cause mild gastrointestinal discomfort in some individuals. Rare allergic reactions to mushroom extracts are possible. No serious adverse events have been reported in high-quality studies. Potential interactions with sedatives or blood thinners may occur due to Reishi's effects, while glycine has low interaction potential. Caution is advised in individuals with mushroom allergies, and consultation with healthcare providers is recommended for those on medications. Limited data are available for pregnant or breastfeeding women, so caution is advised in these populations.

Dosage

The minimum effective dose of glycine is 3 grams before bedtime for sleep benefits, but RYZE provides only 1 gram, which is below this threshold. There is no established effective human dose for Reishi for sleep; 300 mg extract is typical in supplements. Optimal dosage ranges are 3-5 grams for glycine and often 300-1,000 mg extract daily for Reishi. The maximum safe dose of glycine is up to 60 grams/day in clinical settings without serious adverse effects, although typical sleep doses are much lower. Reishi doses up to 1,500 mg/day are generally well-tolerated. Glycine should be taken 30-60 minutes before bedtime, while the timing for Reishi is less defined. Both are available in powder or capsule forms. Glycine absorption is efficient, while Reishi absorption may improve with fat-containing meals. No specific cofactors are required.

FAQs

Is the glycine dose in RYZE Sleep Blend sufficient for sleep benefits?

No, the 1,000 mg dose is below the 3-5 g range shown effective in clinical trials, so benefits may be limited.

Does Reishi extract improve sleep in humans?

Evidence is preliminary and mostly from animal studies; human RCTs are needed to confirm efficacy.

Are there safety concerns with long-term use?

Both ingredients are generally safe with minimal side effects at recommended doses.

Can this blend replace prescription sleep medications?

No; it may support mild sleep difficulties but is not a substitute for medical treatment.

Research Sources

https://www.innerbody.com/ryze-mushroom-coffee-reviews – This is a review site that discusses the RYZE product line. It does not contain primary research data, but provides a general overview of the product.
https://blog.revgear.com/ryze-mushroom-coffee-review/ – This is a product review blog. It does not contain primary research data, but provides a general overview of the product.
https://phxvegandietitian.com/ryze-hot-chocolate/ – This is a review of the RYZE hot chocolate product. It does not contain primary research data, but provides a general overview of the product.
https://www.everydayhealth.com/supplements/best-mushroom-coffee/ – This article discusses the best mushroom coffee supplements. It does not contain primary research data, but provides a general overview of the product.
https://www.innerbody.com/best-mushroom-coffee – This article discusses the best mushroom coffee supplements. It does not contain primary research data, but provides a general overview of the product.
– A meta-analysis of RCTs showed that 3-5 g glycine significantly improved subjective sleep quality and reduced daytime fatigue (p < 0.05) with moderate effect sizes in adults with sleep difficulties. The study acknowledges variability in study designs and mostly subjective outcomes but provides high-quality evidence supporting glycine’s sleep benefits.
– A controlled animal study found that high-dose Reishi (~80 mg/kg) increased total sleep duration and non-REM sleep significantly in rats. The study is limited by its animal model and the dose not being directly translatable to humans, but it provides preliminary evidence, as human trials are lacking.
– A systematic review and meta-analysis of various in vitro and in vivo studies found that King Trumpet Mushroom polysaccharides exhibit antioxidant properties that may reduce oxidative stress, potentially supporting overall health. The study is limited by the lack of human clinical trials for sleep outcomes, but it provides moderate evidence for antioxidant effects, though no direct sleep data.