TMG Supplements: Top 6 Benefits & Possible Side Effects

TMG has outstanding effects on controlling homocysteine levels in the blood. Homocysteine significantly increases around the middle stage of life, and it is linked to the development of heart disease and stroke. TMG supplementation has also been associated with several other benefits to combat health issues and even age-related dysfunctions. By taking a TMG supplement, these risks can be mitigated.

Key takeaways:
  • arrow-right
    Trimethylglycine (TMG), or betaine, is made up of the amino acid glycine with three methyl groups that are attached to it.
  • arrow-right
    TMG supplement can help lower homocysteine levels, improve athletic performance, help prevent cancer, fight depression, ease autism symptoms, and improve cognitive function.
  • arrow-right
    Most TMG side effects are minor and include nausea, diarrhea, and an upset stomach, and it can also increase blood levels of total cholesterol.
  • arrow-right
    Large-scale clinical trials are still needed to fully elucidate the benefits of TMG supplements.

TMG is a prime component of Dr. Sinclair’s longevity drug stack. Here, we detail the health benefits and potential side effects of TMG supplements.

What is TMG supplement used for?

Trimethylglycine (TMG) is a form of the amino acid glycine with three methyl groups that are attached to it. TMG is also commonly known as betaine or betaine anhydrous.

TMG functions as a methyl donor. TMG methylates homocysteine to convert into methionine, an amino acid that can build up in the blood and raise the risk of heart disease. It is also a necessary amino acid that helps make proteins and enzymes and lowers the amount of sugar in the blood.

As a methyl donor, TMG can facilitate many biological reactions inside the cell that require the process of methylation and can help with health issues like oxidative stress and inflammation.

TMG supplement benefits

When taken in supplement form, TMG has many positive effects. As mentioned above, it is an essential component in methylation. Methylation is an important biochemical process that is involved in many different cellular functions, like the copying of DNA, the expression of genes, and the making of proteins. Notably, it can provide the following benefits: lower homocysteine levels, improve athletic performance, help prevent cancer, fight depression, ease autism symptoms, and improve cognitive function.

1. Lowers homocysteine levels

A risk factor for heart disease is a high blood homocysteine level. Blood homocysteine levels may be reduced by TMG supplementation, which may support heart health.

The enzyme called MTHFR (methylenetetrahydrofolate reductase) is required to convert homocysteine into methionine. However, for certain people, their MTHFR gene has certain mutations that lead to impaired methylation of homocysteine and conversion into methionine.

As such, their risks of cardiovascular diseases are high. TMG supplementation can circumvent this issue by methylating the homocysteine and convert it into methionine.

2. For athletic performance

According to studies, TMG can boost an individual's VO2 max (an indicator of aerobic fitness) and power output while exercising. It can also help make you feel less tired when you're working out, which makes it easier to keep up a high level of effort. The amount of nitric oxide in the blood can be raised, which helps improve circulation and may also help athletes do better.

TMG improves resistance exercise performance in programs that test muscular endurance while putting a lot of metabolic stress on the body, such as bodybuilding. Indeed, research has shown that 6 weeks of betaine supplementation resulted in improvements in body composition, muscle mass, arm size, and bench press capacity of men doing strength training. How exactly TMG can enhance resistance exercise performance is still poorly understood, but some clues suggest that TMG may support protein production, creatine synthesis, and energy production and can also prevent lactate levels from increasing when you exercise.

3. Cancer prevention

In a breast cancer study, having more TMG in patients' diets was linked to fewer deaths from cancer. In another study of more than 2800 lung cancer patients, high betaine intake is protective against lung cancer. It lowered the risk of lung cancer, but how much it did so depending on whether the patient smoked or not.

4. Fights depression

TMG can also aid with depression. TMG also raises the amounts of S-adenosyl methionine (SAMe) or active folate molecules within the body. SAMe and active folate molecules can transfer methyl groups to various organs and tissues of the body. SAMe helps make the neurotransmitters norepinephrine, dopamine, and serotonin, in addition to acting as an antidepressant. One study found that people who took SAMe and TMG supplements felt much less anxious and helpless than those who didn't.

5. May ease autism symptoms

Research shows that methionine and SAMe levels are similarly low in autistic children with low levels of TMG and choline. Further studies with healthy participants have shown that taking TMG can increase SAMe levels. Still, researchers aren't sure if TMG supplements have an effect on the amount of SAMe in autistic children.

In an early test with autistic children, taking folic acid and TMG supplements fixed the methionine cycle. Also, TMG was found to raise antioxidant levels, which helped protect against oxidative damage, a mechanism that contributes to autism spectrum disorder.

6. Enhances cognitive function

A study including 193 senior citizens showed that cobalamin supplementation raised TMG blood levels. An increase in TMG was linked to improvements in response time, memory, and brain function. People whose TMG levels went up the most also saw the most improvement in their memories. However, additional clinical trials are required.

Additionally, TMG is also being explored as treatment for other neurological disorders such as Alzheimer's disease.

Best time to take TMG supplements

The production of TMG supplements comes from the processing of sugar beets. They come in tablet, powder, and capsule varieties.

In studies, lowering homocysteine levels is often done with a daily dose of 3–6 g. A daily dose of 1.5–3 g may be equally as helpful in healthy individuals as in greater amounts.

It has been shown that a dose of 2.5 g, which is usually split into two doses of 1.25 g, can help people do better at resistance exercises. 20 g per day, split into two 10 g dosages, has been used in liver fat and fibrosis studies.

Most people appear to be able to take high doses of TMG; however, like any supplement, TMG can be harmful at very high doses. Request assistance from your doctor in determining the ideal dosage for you. Usually, folic acid, vitamin B6, and vitamin B12 are taken with betaine.

TMG supplement side effects

TMG is not good for children unless your child's doctor gives it to them to treat homocystinuria, which is a genetic disorder. Depending on the ailment being treated, different TMG dosages are advised.

Due to the possibility of side effects and drug interactions, you should only take dietary supplements with the help of a trained healthcare professional.

Most TMG side effects are minor and include:

  • Nausea;
  • Diarrhea;
  • Upset stomach;
  • Increased total cholesterol.

Without consulting their doctor, people who are overweight, have heart disease, or are at risk for heart disease shouldn't take TMG. Moreover, TMG shouldn't be taken by those who have kidney problems.

How to increase your TMG levels

Trimethylglycine is a substance that has been shown to be good for people's health in many different ways. It is an excellent source of methyl groups, which are required for a large number of metabolic reactions that take place in the body.

You can boost your intake of TMG naturally by eating more of the foods that contain it, in addition to taking a supplement to do so. This includes grains, meats, fruits, and vegetables.

MeatsFruits and vegetablesGrains

Remember that various factors might affect the amount of TMG present in foods. For example, some cooking methods, especially boiling, reduce the amount of TMG by a lot.


Leave a comment

Your email address will not be published. Required fields are marked