What is TMG? Benefits, Dosage, and Potential Side Effects Explained

Imagine if there was a single nutrient that could support your heart and liver function and increase your energy.

Trimethylglycine (TMG), especially in supplement form, has been gaining attention for its suggested health benefits. But is it really worth adding to your routine? Some swear by its effects, while others question whether it lives up to the hype.

In this article, we’ll explore TMG’s potential benefits, supplementation, recommended dosage, and possible side effects, hoping it will help you decide if TMG supplements suit your health needs.

What is TMG

TMG, also known as betaine or betaine anhydrous, is a naturally occurring compound found in foods such as beets, spinach, whole grains, and others.

TMG can act as a methyl (tiny molecule fragment) donor in a process known as methylation because it contains three methyl groups attached to glycine, which is an amino acid. Methylation is a chemical process in which the methyl group is attached to another molecule, protein, or DNA.

Typically, TMG or betaine is used as an adjunctive therapy to treat homocystinuria, a metabolic condition caused by a genetic mutation of the MTHRF gene. This genetic mutation impairs amino acid breakdown, which in turn results in elevated homocysteine levels. In case when homocysteine levels are elevated, TMG donates its methyl group to homocysteine to produce methionine. Thus, homocysteine levels decrease, coming back to normal (healthy) levels.

Also, it’s important to note that while your body can produce small amounts of TMG from an important nutrient — choline — additional betaine intake in the form of TMG supplements may have a positive impact on the health of the whole body.

Proposed benefits of TMG

According to research studies, this compound might support several important body functions.

TMG and heart health

TMG may play an important role in cardiovascular health. As mentioned previously, TMG can potentially lower homocysteine levels by donating methyl groups in a methylation cycle of certain amino acids.

While some homocysteine is necessary for normal body functions, excess amounts are considered as one of the risk factors of cardiovascular disease. High homocysteine levels are believed to contribute to blood vessel damage, clot formation, and a greater risk of heart disease such as stroke or heart attack.

TMG supplements might help keep homocysteine levels healthy, which could reduce strain on the heart and lower the risk of heart disease. However, scientific research shows that betaine supplements may also raise total and LDL cholesterol levels. More studies are needed to understand the full impact of TMG on heart health.

TMG and athletic performance

Athletes and fitness enthusiasts might benefit from TMG supplements for various potential fitness benefits.

Some studies suggest TMG may increase muscle strength and power by improving protein processing in the body through lowering homocysteine levels, which are known to affect muscle protein synthesis.

High homocysteine levels and the byproduct of the protein synthesis process, homocysteine thiolactone, can interfere with insulin signaling, a key process for muscle protein production. Betaine supplements, however, may increase insulin signaling and promote muscle growth.

TMG may also improve exercise performance, though its effects on weight loss and body composition remain unclear. While some studies link weight loss to reduced insulin resistance, others suggest that combining TMG with exercise may enhance body composition. More research is needed to confirm these benefits.

TMG and liver health

Non-alcoholic fatty liver disease (NAFLD) is one of the most common liver conditions. Several factors can increase the risk of NAFLD, including a high-fat diet, high blood pressure, and diabetes. In recent years, some studies have explored the effects of TMG on NAFLD, non-alcoholic steatohepatitis (NASH), and alcoholic liver disease.

Betaine supplements may help with NASH by reducing inflammation, liver fat (hepatic steatosis), and scarring (fibrosis). These benefits are linked to various biochemical processes. Since betaine acts as a methyl donor, it can support metabolic functions that often become disrupted in liver disease.

One key role of betaine is remethylating homocysteine into methionine. This is especially important when excessive alcohol, low vitamin B12, or folic acid deficiencies impair methionine synthetase activity. If homocysteine builds up, it can increase oxidative stress and inflammation and lead to liver damage.

Additionally, betaine may enhance fat metabolism, potentially reducing oxidative stress, inflammation, and liver cell damage.

However, while many brands are advertising betaine for liver support, the research to support these claims is scarce. Most current studies have been done on animals, and the human ones are rather controversial.

TMG supplementation

TMG is available as a dietary supplement, typically in powder or capsule form. Some manufacturers are advertising these supplements for heart health, while others promote increased energy, exercise performance, or liver support.

Here’s what you need to know about TMG supplement dosage, side effects, and food sources.

• There is no official daily recommended intake for TMG. Always adhere to the manufacturer’s guidelines or consult a doctor before adding TMG supplements to your routine.
• TMG is generally well-tolerated, but some people may experience mild side effects like nausea, stomach discomfort, or diarrhea.
• Since TMG lowers homocysteine levels, it may interact with other supplements or medications that affect methylation. Excessive TMG intake could likely increase methionine levels (amino acids), which may also result in certain side effects.
• If you are pregnant, breastfeeding, or have a medical condition, consult a healthcare professional before taking TMG.

Expert opinion

Gabija Dimšaitė, BSc in Pharmacology, shares her insights on betaine, also known as trimethylglycine (TMG).

The researcher explained the main difference between its medical and supplemental uses:

Gabija Dimšaitė, BSc

Health Content Researcher

In medicine, betaine is primarily used to treat homocystinuria, a genetic disorder linked to high homocysteine levels. Pharmaceutical products like Cystadane provide carefully measured purified doses for this condition. On the supplement side, TMG is often marketed for general health benefits like liver support, cardiovascular health, and improved athletic performance.

While some research suggests potential benefits, particularly in supporting methylation and liver function, the evidence is still in the early stages.

One crucial difference lies in purity and dosage. “Betaine from food sources comes in smaller, variable amounts along with other nutrients. Supplements, however, provide standardized doses closer to those used in research,” she explained. “Pharmaceutical-grade formulations contain doses and concentrations that are proven to be safe and effective for specific medical conditions, unlike many over-the-counter supplements”, Gabija highlights.

Dimšaitė emphasized the importance of choosing supplements wisely.

Not all TMG products are created equal. It’s best to consult with a healthcare provider to decide whether you need supplementation, or if your dietary intake is sufficient.

Gabija Dimšaitė

For individuals with homocystinuria, professional guidance is essential. “Doctors can prescribe the right dose based on the patient’s specific condition. Self-medicating, even with natural compounds like TMG, can lead to unintended side effects,” she warned.

The expert’s final advice is straightforward: “TMG can be helpful when used accordingly, but it’s not a magic bullet. Always prioritize safety and choose high-quality, tested supplements when adding them to your routine.”

Sources of TMG

TMG is found naturally in several foods, including beets, spinach, quinoa, wheat germ, whole grains, and shellfish.

Beets are one of the richest sources, which is why some TMG supplements are derived from beetroot extract. While dietary sources provide small amounts, supplementation offers a more concentrated dose for those looking for specific benefits.

Bottom line

TMG shows promising results when it comes to supporting your heart and liver health, as well as enhancing your sports performance. However, more research is needed to fully understand the benefits of TMG to human health. As with all supplements, it is advisable to consult your healthcare provider to confirm whether TMG is a good addition to your supplement regimen.