What Is TMG? Understanding Trimethylglycine And Its Benefits

  • By Alessa

Published: March 5, 2024

Trimethylglycine (TMG), also known as Betaine, is a naturally occurring compound in the human body that helps in various biological processes. It is found in human tissues and functions as an osmolyte and (ii) a methyl-group donor. 

 

According to the National Library of Medicine, it has both therapeutic and biological effects. It is mainly beneficial during liver disease, metabolic-associated fatty liver disease, and other non-liver-related diseases and conditions. 

 

It is an osmoprotectant that safeguards proteins and enzymes, inhibits cellular apoptosis, and reduces energy expenditure under osmotic stress. Many researchers have also established that TMG supplements can help reduce the negative impacts on the heart.

 

 In this blog, we will explore this brilliant compound's science and significance, and why it matters for your health.

What Is TMG?

Trimethylglycine or TMG has gotten the name Betaine since it was first discovered in sugar beets. It is now commonly known as betaine or betaine anhydrous ((CH3)3N +CH2CO−2). The compound is a conjugate base of a N,N,N-trimethylglycinium. 

 

Betaine is a naturally occurring derivative of choline. It serves as a methyl group donor essential to the methionine metabolic cycle. In the human body, it is commonly obtained through diet. It’s role is crucial in regulating cellular hydration and supporting overall cell function.

Health Benefits Of TMG

This nontoxic compound is naturally produced by the body, offering a range of health benefits. Studies have highlighted its key role in boosting cardiovascular health and regulating fat production. 

Its health benefits can be asserted from the fact that athletes are turning to TMG supplements to enhance their performance. A study conducted in 2021 showed that a 14-week betaine supplementation enhanced predicted 1-RM, VO2max, and repeated sprint performance in youth professional soccer players.  

Having said that, research is still being conducted to understand this miracle compound. So far, science has come to the following conclusions: 

 

1. Cardiovascular Health: TMG is renowned for lowering homocysteine (a type of amino acid) levels, an amino acid essential for protein creation. This, in turn, prompts for better heart health. As a matter of fact, it is also known to convert Homocysteine into another compound called Methionine, which is potentially less risky for your heart.

 

2. Liver Functions: Betaine helps with the metabolism and in certain liver diseases, including Alcoholic and nonalcoholic steatohepatitis and liver fibrosis, and reduces oxidative stress in the liver. 

 

3. DNA: Another interesting aspect of this power compound is that it’s one of the factors responsible for methylation, which instigates DNA production. A study conducted by Rema Rajagopalan concludes that TMG can protect DNA against radiation-induced strand breaks and may be a useful radioprotector.

 

4. Insulin: TMG is also known to play a crucial role in maintaining your insulin levels. Individuals with lower plasma levels of TMG tend to have higher insulin resistance, suggesting a potential role for TMG in maintaining healthy insulin sensitivity.

 

5. Body Fats: There is a fascinating study involving a mouse that showed a higher insulin resistance than mice on a high-fat diet. Moreover, Betaine stops fat from building up inside muscle cells by promoting healthy fats (polyunsaturated fatty acids) and reducing fat production in muscles.

Sources Of TMG

There are multiple supplements available currently that are a stable source of TMG for the human body. It is also produced in the body from choline, which you can find in eggs, meat, and legumes. However, there are many food items that act as a natural source for TMG, including the following. 

  • Wheat bran: 1,339 mg
  • Wheat germ: 1,241 mg
  • Spinach: 600–645 mg
  • Quinoa: 390 mg
  • Beets: 114–297 mg
  • Shrimp: 219 mg
  • Wheat bread: 201 mg

How To Use TMG

It is advisable to consult a doctor before deciding on a dosage for TMG, as the supplement might have certain side effects. However, most products provide between 750 mg and 3,000 mg (3g) of TMG per suggested serving. When it comes to the consumption for a grown adult, the acceptable dosage would be 15g per day.

 

You can gradually increase your intake in the form of various foods that are abundant in TMG, or as directed by your physician. Consume one tablet after lunch or dinner as per your convenience, and proceed accordingly. 

Potential Side Effects of TMG

When considering TMG (Trimethylglycine) supplements, it's essential to be aware of potential side effects, especially if taken in excess or without proper medical guidance. While many individuals tolerate TMG well, some may tell you otherwise. 

  • Digestive Issues: Some users report gastrointestinal discomfort such as nausea, diarrhea, or stomach upset, as they didn't bother to keep the prescribed level in check. 
  • Body Odor: High doses of TMG can lead to the accumulation of trimethylamine, which may cause an unpleasant body odor.
  • Increased Cholesterol Levels: Unchecked consumption of TMG supplementation may increase LDL ("bad") cholesterol levels, which could affect heart health.

Sources Of TMG

There are multiple supplements available currently that are a stable source of TMG for the human body. It is also produced in the body from choline, which you can find in eggs, meat, and legumes. However, many food items act as a natural source for TMG, which include the following. 

  • Wheat bran: 1,339 mg
  • Wheat germ: 1,241 mg
  • Spinach: 600–645 mg
  • Quinoa: 390 mg
  • Beets: 114–297 mg
  • Shrimp: 219 mg
  • Wheat bread: 201 mg

How To Use TMG

Before fixing a dosage for TMG, it’s always a good idea to consult a doctor, especially since the supplement may have certain side effects. However, most products typically provide between 750 mg and 3,000 mg (3g) of TMG per suggested serving.

 

Suggested Dosage:

  • For a grown adult, the acceptable dosage is generally 15g per day.
  • You can gradually increase your intake, either through foods rich in TMG or as directed by your physician.

How to Take It:

  • Consume one tablet after lunch or dinner, depending on what’s most convenient for you.
  • Follow the dosage instructions provided by your healthcare professional.

Conclusion

TMG or Trimethylglycine offers a range of benefits for the human body, and while research is still ongoing, its potential is becoming clearer. From supporting heart and liver health to potentially easing mild depression, TMG proves to be a versatile supplement.

The best part about TMG is its easy accessibility. You can find TMG supplements from a variety of trusted sources, making it simple to add this powerful supplement to your routine. While the dosage may vary based on individual needs, the acceptable limit is around 15 mg per day.

 

Want to try TMG? Check out our top-rated TMG supplements here and get to witness the exuberance and TMG benefits yourself, or consult a nutritionist for personalized advice.

Frequently Asked Questions

What does TMG stand for?

TMG is the short form of Trimethylglycine or Betaine, an organic compound produced in the human body, responsible for liver, heart health, and cellular reproduction. 

What is TMG used for?

TMG is a methyl donor and enhances various bodily functions. However, its main purpose lies in elevating the cardiovascular and liver health. It helps regulate the homocysteine levels in the blood and is a trusted aid during Alcoholic and nonalcoholic steatohepatitis and liver fibrosis. Another significant use of TMG is as an insulin stimulator, contributing to regulating insulin levels.

Which foods are rich in TMG?

Certain foods rich in TMG include Wheat bran, Wheat germ, Spinach, Quinoa, Beets, Shrimp, and Wheat bread.

Can TMG supplements support heart health?

TMG supplements are known to support cardiovascular health by lowering the homocysteine levels. It is also known to regulate a healthy inflammatory response, which further adds to the cause. 

Is TMG safe to take daily?

Even though there are ample studies that show it is safe to consume TMG daily, your physician will be the ideal person to prescribe the correct dosage. 

How Long Does It Take for TMG to Work?

Results may vary between individuals, but noticeable changes are often seen within the first three weeks.

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