Trimethylglycine (TMG), also known as betaine, is a naturally occurring compound found in foods such as beets, spinach, whole grains, and shellfish. It plays a key role in methylation, a biochemical process that affects nearly every system in the body, including DNA repair, cardiovascular health, liver detoxification, and brain function.
TMG is particularly known for its ability to lower homocysteine, an amino acid linked to heart disease. However, its benefits go beyond cardiovascular health, as it also plays a role in muscle endurance, cognitive function, liver health, and even longevity.
In this article, we’ll explore scientific research on TMG, how it compares to other supplements like folate, vitamin B12, and SAMe, and the best TMG supplements available based on real user feedback.
What is Methylation and Why Does TMG Matter?
Methylation is a fundamental biochemical process that helps regulate gene expression, repair DNA, and detoxify harmful substances. It involves the transfer of a methyl group (-CH₃) to molecules, influencing essential functions such as:
- Cardiovascular Health – Methylation helps regulate homocysteine levels, which are associated with heart disease and stroke.
- Liver Function – The liver uses methylation to process fats, toxins, and other metabolic waste. TMG helps prevent fatty liver disease and supports glutathione production.
- Brain Health – Methylation is crucial for the production of neurotransmitters like serotonin, dopamine, and norepinephrine, which influence mood, memory, and cognitive function.
- Athletic Performance – Some studies suggest TMG may improve muscle endurance by supporting creatine synthesis.
- Gut and Immune Health – Methylation supports intestinal barrier function and helps modulate the immune system.
- Anti-Aging and Longevity – Methylation helps maintain telomeres, the protective caps on chromosomes that influence cellular aging.
By donating methyl groups, TMG helps sustain the body’s supply of SAMe (S-Adenosylmethionine), a compound that plays a role in mood regulation, joint health, and liver detoxification.
How TMG Supports Heart Health
One of the most well-documented benefits of TMG is its ability to lower homocysteine levels, an amino acid that can accumulate in the bloodstream and contribute to cardiovascular disease. High homocysteine levels have been linked to:
- Increased risk of heart attack and stroke
- Hardening of the arteries (atherosclerosis)
- Increased oxidative stress and inflammation
Scientific Research on TMG and Heart Health
A 2021 meta-analysis found that daily TMG supplementation reduced homocysteine by 10-20%, significantly lowering the risk of cardiovascular disease.
Another study found that individuals taking 3,000 mg of TMG per day had improved blood vessel flexibility and better circulation within six weeks.
For those at risk of cardiovascular disease, particularly individuals with high homocysteine due to genetic factors or diet, TMG may be a valuable heart-protective supplement.
Liver Health and Detoxification
The liver is one of the most metabolically active organs, and methylation is essential for detoxification and lipid metabolism. TMG helps protect liver health in several ways:
- Supports Fat Metabolism – Helps prevent fat accumulation in the liver, reducing the risk of non-alcoholic fatty liver disease (NAFLD).
- Increases Glutathione Production – TMG aids in the synthesis of glutathione, a key antioxidant that protects the liver from oxidative stress.
- Alcohol Detoxification – Some studies suggest TMG can improve liver enzyme function in individuals who regularly consume alcohol.
In a clinical study, patients with NAFLD who supplemented with TMG for 12 months showed a significant reduction in liver fat and inflammation markers.
Cognitive Benefits and Brain Health
TMG’s role in methylation also makes it a valuable supplement for brain health and cognitive function. Research suggests that it may:
- Protect Against Cognitive Decline – Elevated homocysteine is associated with an increased risk of Alzheimer’s disease and dementia. TMG helps lower homocysteine, reducing neuroinflammation.
- Support Mood and Mental Clarity – Methylation is required for producing serotonin, dopamine, and other neurotransmitters that regulate mood and cognition.
- Enhance Memory and Learning – Some studies suggest optimal methylation improves neuroplasticity, the brain’s ability to adapt and form new connections.
A 2022 clinical trial found that individuals supplementing with TMG and vitamin B12 experienced improvements in cognitive performance and focus compared to a placebo group.
Comparing TMG to Other Methylation Support Supplements
TMG vs. Folate (Vitamin B9) & Vitamin B12
Folate and B12 work through the methionine synthase pathway to regulate homocysteine levels and support neurological health. However, individuals with MTHFR gene mutations often have difficulty metabolizing folate, making TMG a more effective homocysteine-lowering option.
TMG vs. SAMe
SAMe is a widely used supplement for mood, joint health, and liver detoxification. While SAMe is the end product of methylation, TMG helps the body naturally produce more SAMe.
- Best for homocysteine reduction → TMG
- Best for mood and joint support → SAMe
TMG vs. Choline
Choline is another methyl donor that the body converts into betaine (TMG). However, TMG supplementation provides a more direct source of methylation support, making it a better option for homocysteine reduction.
Best TMG Supplements on Amazon
1. 10X Health TMG – 1,000mg
- Helps support methylation and liver function
- Regulates homocysteine levels for cardiovascular health
- Manufactured in the USA and third-party tested
User Review:
“I initially bought it to support liver function and help regulate homocysteine levels, and I feel like they’re making a positive impact on my overall health”
Check Out 10X Health TMG on Amazon
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2. NOW Foods TMG 1,000 mg
- 1,000 mg per serving
- Vegan-friendly and free of allergens
- Supports homocysteine metabolism
User Review:
“Since I’ve been taking betaine, my liver function has improved with lower bilirubin. I’ve seen lowered enzymes every month for the past 4 months.”
Check Out NOW Foods TMG on Amazon
3. Nutricost TMG 750 mg – 120 Capsules
✔ 750 mg per capsule
✔ Gluten-free and non-GMO
✔ Affordable and third-party lab tested
User Review: “TMG is a significant supplement not particularly well known. If you take NMN, you should ingest TMG with it. This product also aids in muscle development and maintenance.”
Check Out Nutricost TMG on Amazon
FAQ: Common Questions About TMG
1. What is the ideal dosage for TMG?
Most research supports 1,000 – 3,000 mg daily:
- For homocysteine reduction → 1,500 – 3,000 mg/day
- For liver support → 500 – 2,000 mg/day
- For athletic performance → 1,500 – 2,500 mg/day
2. Can TMG be taken with folate and B12?
Yes! Folate, B12, and TMG work synergistically to support methylation and homocysteine metabolism. Many people with MTHFR gene mutations benefit from taking methylated folate + B12 + TMG.
A National Institutes of Health (NIH) study found that people with MTHFR mutations may struggle to convert folate efficiently, making TMG an effective workaround (nih.gov).
3. Are there any side effects of TMG?
TMG is generally well-tolerated, but high doses (>4,000 mg/day) may cause:
- Digestive discomfort (mild bloating, nausea)
- Possible increase in LDL cholesterol in some individuals
A study published in The American Journal of Clinical Nutrition indicated that very high doses (>6g/day) of TMG might slightly elevate LDL cholesterol but noted no adverse cardiovascular effects.
4. Does TMG improve exercise performance?
Some research suggests TMG may enhance muscle strength and endurance by increasing creatine production.
A 2021 clinical trial found that athletes who supplemented with 2g of TMG daily for 6 weeks showed increased power output and improved recovery times (pubmed.ncbi.nlm.nih.gov).
5. Can TMG support longevity?
Emerging research suggests that methylation plays a role in extending lifespan. Since TMG supports methylation, it may have indirect longevity benefits by protecting DNA integrity.
A study on methylation and aging found that enhancing methylation pathways slowed down cellular aging processes (nih.gov).
6. What’s the best time to take TMG?
With Meals → If taking higher doses (>2,000 mg) to avoid stomach discomfort
Morning → For energy, mental clarity, and methylation support
Pre-Workout → If using for athletic performance
Final Thoughts
TMG is a versatile and effective supplement for:
✔ Lowering homocysteine levels to protect heart health
✔ Supporting liver function and fat metabolism
✔ Enhancing methylation for DNA repair and detoxification
✔ Boosting neurotransmitter production for brain function and mood
✔ Improving athletic performance by increasing endurance