TMG (Trimethylglycine/Betaine)
TMG (Trimethylglycine), also known as betaine, is a naturally occurring compound that supports methylation processes in the body and helps regulate cellular water balance. It can help reduce homocysteine levels and may support cardiovascular health, though it can also increase cholesterol levels in some individuals. Dietary supplements are not FDA-approved to diagnose, treat, cure, or prevent any disease. Consult your doctor before starting any supplement.
Key Takeaways
- TMG supports methylation processes and can reduce homocysteine levels, potentially benefiting cardiovascular health, but may increase cholesterol in some individuals
- Typical dosage ranges from 500mg-3g daily, with higher doses (2.5-3g) used for athletic performance benefits
- Works synergistically with B-vitamins (especially B12 and folate) for optimal methylation support and homocysteine reduction
- Functions as an osmolyte to help regulate cellular water balance and may support liver detoxification
- Best suited for adults with elevated homocysteine levels or those seeking methylation support, but requires lipid monitoring
How to Take
Typical Dosage
500mg to 3g daily, with most cardiovascular studies using 1.5-6g daily. Performance studies typically use 2.5-3g daily for 1-2 weeks. Start with lower doses and monitor lipid levels, as higher doses may increase cholesterol.
When to Take
Can be taken with or without food. If taking higher doses, consider splitting into 2-3 doses throughout the day to improve tolerance.
Why It Matters for Ages 50+
Adults over 50 may have declining methylation capacity and increased homocysteine levels, which are associated with cardiovascular risk. Age-related changes in kidney function and metabolism also make it important to start with lower doses and monitor for side effects, particularly changes in cholesterol levels.
What to Look For
- Look for betaine anhydrous (pure form) rather than betaine HCl, which is used for digestive support
- Choose products with third-party testing for purity and potency verification
- Ensure the supplement is free from unnecessary fillers, artificial colors, and common allergens
- Store in a cool, dry place as TMG is hygroscopic (absorbs moisture from air)
- Consider capsules over powders for better stability and accurate dosing
Potential Interactions
Be aware of these potential interactions:
- Cholesterol medications (statins): TMG may increase cholesterol levels, potentially counteracting statin effects - monitor lipid levels closely
- Blood thinners (warfarin, aspirin, Eliquis): Limited data on interactions, but methylation changes could theoretically affect clotting - consult your pharmacist
- Folate and B12 supplements: May work synergistically to reduce homocysteine, but should be balanced to avoid over-methylation
- Diabetes medications: May affect insulin sensitivity based on animal studies - monitor blood sugar levels if diabetic
- Methylation-affecting supplements (SAMe, methyl B-vitamins): Could lead to excessive methylation when combined - use caution
- Antidepressants: Methylation changes could theoretically affect neurotransmitter metabolism - consult your doctor
Who Should Avoid This Supplement
- Individuals with existing high cholesterol or lipid disorders without medical supervision
- People with kidney disease, as TMG affects methylation and could impact kidney function
- Those with bipolar disorder or severe depression, as methylation changes may affect mood regulation
- Pregnant and breastfeeding women due to insufficient safety data
Recommended by Experts
“Part of daily supplement stack”
Frequently Asked Questions
TMG (betaine anhydrous) supports methylation and cellular processes, while betaine HCl is used to increase stomach acid for digestion. They serve different purposes despite sharing the betaine name.
TMG can be taken with or without food, but taking it with meals may reduce any potential stomach upset. Some prefer splitting doses throughout the day for better tolerance.
Homocysteine reduction may be seen in 6-12 weeks with consistent use. Athletic performance benefits may appear within 1-2 weeks of supplementation at higher doses.
While TMG is found in beets, spinach, and quinoa, therapeutic amounts for homocysteine reduction typically require supplementation. A varied diet provides some TMG but usually not enough for methylation support.
TMG increases methionine production through methylation, which can lead to higher cholesterol synthesis in some individuals. This is why regular lipid monitoring is recommended during supplementation.
A common approach is 500-1000mg TMG with a B-complex containing methylated forms of B12 and folate. Start with lower doses and adjust based on homocysteine levels and tolerance.