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TMG Supplements: Top 6 Benefits and Possible Side Effects

TMG has been reported to have significant effects in supporting healthy homocysteine levels in the blood. Homocysteine levels may increase around the middle stage of life and have been linked to an increased risk of heart disease and stroke. TMG supplementation has been associated with several benefits to support overall health and even healthy aging.

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 amino acid 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, an amino acid that can build up in the blood and raise the risk of heart disease, and converts it into methionine.

Additionally, glycine is also an essential amino acid that helps make proteins and enzymes and may lower the amount of sugar in the blood.

As a methyl donor, TMG may contribute to the facilitation of many biological reactions inside the cell that require the process of methylation and is proposed to 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 involved in many different cellular functions, like the copying of DNA, the expression of genes, and the making of proteins. Notably, TMG is proposed to provide the following benefits: lower homocysteine levels, improve athletic performance, have a potential role in cancer and depression, aid individuals with autism, and support cognitive function.

Make sure you are choosing from the top TMG options in the market to experience the best benefits from these supplements.

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 may have certain mutations that lead to impaired methylation of homocysteine and conversion into methionine, thus contributing to the increased risk of cardiovascular conditions.

TMG supplementation may circumvent this issue by potentially methylating the homocysteine and converting it into methionine.

2. For athletic performance

According to studies, TMG may boost an individual's maximal oxygen uptake (an indicator of aerobic fitness) and power output while exercising. It may also help make you feel less tired when you're working out, which might make it easier to keep up a high level of effort.

TMG is also proposed to increase the amount of nitric oxide in the blood, which may help improve circulation and may also help athletes do better.

TMG may also improve 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 may also prevent lactate levels from increasing when you exercise.

3. Potential role in cancer

While studies are limited, one breast cancer study reported that higher dietary intake of TMG was linked to fewer deaths from cancer. In another study of more than 2800 lung cancer patients, higher betaine intake was associated with a reduced risk of lung cancer.

However, it is important to keep in mind that most of the current studies have evaluated the effects of dietary intake of TMG, and were not designed to evaluate the effect of betaine supplementation. More research is necessary in this area to understand the potential role of TMG in cancer.

4. Potential benefits in depression

TMG amino acid is proposed to have antidepressant-like effects and may also aid with depression. There are some reports that betaine may raise the amounts of S-adenosyl methionine (SAMe). SAMe is reported to help make the neurotransmitters norepinephrine, dopamine, and serotonin and is proposed to act as an antidepressant. However, SAMe administration has been linked to an increase in blood homocysteine levels, which among increasing the risk of cardiovascular events may also increase the risk of depressive symptoms. One study of 46 individuals found that people with mild to moderate depression who took SAMe and TMG supplements together had reported better outcomes than when supplementing SAMe alone.

5. May be beneficial for individuals with autism

According to one study, children with autism are reported to have an inadequate intake of choline and betaine. Deficiencies of these compounds in diet are in turn proposed to contribute to metabolic abnormalities which are commonly observed in children with autism. However, there is very limited research on TMG supplementation in individuals with autism, and thus far it is difficult to predict whether the introduction of additional betaine in the diet can have beneficial effects on autism spectrum disorder.

6. Support of cognitive function

While research is limited, one study including 193 senior citizens showed that cobalamin supplementation raised TMG blood levels. Interestingly, this increase in TMG amino acid was linked to improvements in response time, memory, and brain function. Additionally, people whose blood TMG levels went up the most also reported the biggest improvement in their memories. However, additional clinical trials are necessary.

Moreover, the role of TMG is also being explored in the context of neurodegenerative disorders such as Alzheimer's disease, however, the results are still pending and anticipated.

Best time to take TMG supplements

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

In clinical studies, the homocysteine level-lowering effect is often evaluated 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, may 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 prescribes it to them to treat homocystinuria, which is a genetic disorder. Depending on the ailment being targeted, different TMG dosages may be 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 may 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 have potential benefits 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 TMG supplement to do so. This includes grains, meats, fruits, and vegetables.

MeatsFruits and vegetablesGrains
ChickenBeetsPasta
BeefAsparagusBread
ShrimpAvocadoesCereal
FishSpinach

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.


📝Healthnews editor's top picks

If you're considering TMG supplementation, our dedicated article might offer valuable insights. Explore some of the best TMG supplement options on the market, meticulously vetted by our team.

Best TMG supplement brand — partiQlar

partiQlar TMG test

  • Each capsule of the product contains 500 mg of TMG
  • Manufactured in GMP-certified and FDA-registered facilities
  • Each batch undergoes third-party testing

Top-rated TMG supplement in tablet form — ProHealth

ProHealth TMG Pro Tablets

  • Each tablet is packed with 1,000 mg of TMG
  • Produced in a GMP-certified, FDA-registered facility
  • The product undergoes rigorous third-party lab testing

Best TMG supplement with many servings — Vitality Pro

VitalityPRO TMG

  • Product contains 500 mg of TMG per capsule
  • GMP-certified and third-party tested by independent laboratories
  • Free from GMOs, artificial colors, preservatives, flavors, or major allergens


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