TMG, Betaine, Betaine Anhydrous. Short for trimethylglycine. This supplement has as many names as it does potential health benefits.
TMG is a compound found in the body that, many claim, may improve your heart health, mental health, and athletic performance.
However, many claims on TMG are speculative or based on small, isolated studies.
This article dives into whether a TMG supplement may be a good choice for you, and if so, which products you should specifically look at.
TMG is a compound made by the body. It’s short for trimethylglycine but can also be called betaine or betaine anhydrous. It is made of glycine and three other methyl groups.
TMG can be produced by the body, found in foods like beets, or taken in supplement form. It promotes liver health and plays a role in methylation, the process of forming DNA.
However, it’s most known for its role in metabolizing homocysteine.
TMG converts the amino acid homocysteine into a compound called methionine. This process is important, as high homocysteine levels have been linked to a wide range of health concerns.
Due to its ability to lower homocysteine levels, TMG comes with a surplus of potential health benefits. It’s believed to improve exercise performance, alleviate depression symptoms, and support heart and liver health.
A TMG dietary supplement has the following potential health benefits.
High homocysteine levels are a risk factor for cardiovascular disease. Thankfully, multiple studies show that TMG can naturally lower homocysteine levels.
For example, five trials demonstrated that taking TMG reduced blood homocysteine levels in participants.
Another review found that taking TMG lowered homocysteine levels without affecting blood pressure or triglyceride levels.
By lowering homocysteine levels, a TMG supplement may support cardiovascular health and reduce your risk of heart disease.
The relationship between TMG and exercise performance is still being explored.
However, it’s speculated that TMG may reduce fatigue, promote protein production, and increase creatine levels.
One review highlighted, for example, that TMG improved muscle power and increased strength in two studies. But the same review also determined that other studies found no relationship between TMG and athletic performance.
Overall, more research is needed to confirm these claims.
Some research suggests that TMG supplements can enhance the effects of certain antidepressants, particularly S-adenosyl-methionine (SAMe).
For example, one study showed that participants with depression who took SAMe with TMG reported more improvement in depression symptoms than participants who took SAMe without TMG.
In addition, recent research like this study from 2020 highlights a link between high homocysteine levels and depression.
Based on this, it’s speculated that TMG may relieve depression symptoms by lowering high homocysteine levels.
More research is needed to make any conclusive claims. Moreover, dietary supplements are NOT to diagnose, treat, cure, or prevent any disease. Rather, we highlight this research to explain that it may have some mood-boosting effects.
Note, the reality is, between each of these supplements, there isn’t much of a difference. All of them are 3rd-party tested and contain simple TMG. What separates products are things like even stricter testing, allergen-free facilities, money-back guarantees, and other intangibles.
If you choose any product on our list, you won’t go wrong.
*Note: We do have affiliate links throughout this article, which means we receive a commission if you purchase from any of our links. This supports our mission to bring complicated health and fitness info in an entertaining package. And it keeps us from putting up annoying things like banner ads. Those suck.
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Price: From $27.95
Renue by Science TMG gets our top spot for its quality and quantity. Each bottle contains 230, 500 mg capsules, allowing you to stack up for a higher dose.
Renue by Science third-party tests and makes its products in the USA. If you don’t want to take our word for it, you can find a certificate of analysis on their website. Its TMG is free of preservatives, artificial flavors and colors, and sweeteners. It’s also allergen-free, and produced in an FDA-approved facility.
This commitment to quality is what makes Renue by Science TMG stand out.
Price: From $25.60
Kirkman Labs TMG is a simple choice for TMG newbies and vets alike. Each bottle includes 120 capsules of 500 mg of betaine. This gives beginners a great starting dose while allowing more experienced TMG users to safely stack up. Kirkman Labs TMG is gluten-free and comes in a vegetarian capsule, making it suitable for a range of diets.
Price: From $27.17
Source Naturals TMG delivers 750 mg of trimethylglycine with calcium and protein in every serving. It also comes in a veggie capsule, making it suitable for vegetarian diets. Overall, Source Naturals TMG makes getting your trimethylglycine needs a breeze.
Source Naturals recommends pairing its TMG with other methyl donor supplements like vitamin B6, vitamin B12, and folic acid.
Price: From $16.57
Each bottle contains 120, 1000 mg tablets of pure betaine anhydrous. It is 3rd party tested for purity and heavy metals.
It is also soy and gluten-free and comes in a vegetarian capsule, making it suitable for a wide range of diets.
Price: From $11.13
When it comes to capsule-based supplements, Now Foods TMG might be the best bang for your buck. Every bottle offers 100, 1000mg capsules of pure betaine anhydrous. It also comes in a veggie capsule, making it vegetarian and vegan-friendly.
Family-owned since 1968, Now Foods third-party tests its ingredients for purity and potency. Its TMG provides 33 servings if taking three per day.
Price: From $9.75
Life Extension TMG is a budget-friendly option, offering 60, 500 mg liquid vegetarian capsules in every bottle. That gives you 30 servings of TMG if taking two capsules per day. It is also gluten-free.
Life Extension recommends taking its TMG with vitamin B6, B12, and folate or folic acid for additional benefit.
Price: From $10.50
Life Extension also offers its TMG in powder form. Like its capsule version, Life Extension TMG Powder offers 500 mg of betaine anhydrous in every scoop. It is also gluten-free and vegetarian-friendly.
Every bottle offers 97 servings if you take one scoop per day.
Although we ranked these supplements, we want you to decide on the best product for you.
Here’s what we took into consideration when ranking these products.
The supplement industry isn’t FDA-regulated, making finding a reputable supplement challenging.
That’s why we only select companies that adhere to Good Manufacturing Practice (GMP) regulations and have their products third-party tested.
Most studies on TMG have used doses ranging from 500 mg to 900 mg. Due to this, we looked for supplements offering doses in this range. We also looked for supplements that were free from additives and artificial flavors, so you get just what you need and nothing else.
Living our healthiest lives can get expensive. That’s why we selected high-quality products that won’t hurt your wallet.
Still have questions? We got you covered.
When used as directed, TMG does not come with side effects. It may cause digestive issues including bloating, cramps, indigestion, diarrhea, nausea, and vomiting when taken in high doses.
Some research suggests that TMG may cause fluid buildup around the brain due to its ability to increase methionine in the blood. But the likelihood of this happening is very rare.
That being said, you should stop using TMG immediately and consult a healthcare professional if you experience side effects.
You can take TMG at any time of the day. Most supplement brands recommend taking TMG in the morning or as recommended by a healthcare professional.
It is safe to take TMG every day when taking it within recommended limits. That being said, research on the long-term effects of TMG is sparse. It is best to check in with a health professional before making TMG a part of your daily routine.
Most supplement brands recommend taking 500 to 2000 mg of TMG per day. However, research has found that TMG can be safely used in doses up to 9000 mg.
No! Betaine HCI (or betaine hydrochloride) is not the same as trimethylglycine. It’s a separate compound with a different purpose. While TMG acts as a methyl donor, lowering homocysteine levels, betaine HCI acts as a digestive aid. Due to this, it’s important to make sure your TMG supplement says betaine or betaine anhydrous on the label, not betaine HCI.
Whether a TMG supplement is worth it depends on your health goals. Based on clinical studies, it may not be the best pre-workout or enhance your athletic performance. However, it’s a great supplement to add to your wellness routine if you’re looking to reduce your risk of heart disease or enhance your mental health.
Disclaimer: We are strangers on the internet, and if you’ve learned anything, it should be not to fully trust us. Talk to your healthcare provider before taking any dietary supplement, including TMG.