What is Trimethylglycine (Betaine)?

Trimethylglycine (TMG, Betaine) is a naturally occurring compound found in foods like beets and whole grains. In the body it acts as a methyl donor involved in methylation and homocysteine metabolism.

How does TMG help lower homocysteine?

TMG provides methyl groups that help convert homocysteine into methionine. This can reduce elevated homocysteine levels in some people.

What is a typical dosage range for TMG (Betaine)?

Common supplemental amounts are about 1.5–6 g per day. Dosing is often split and may be paired with B vitamins depending on individual needs.

Does TMG improve exercise performance?

Some studies suggest TMG may modestly support power output or reduce fatigue during high-intensity training, but results are mixed. Benefits, if present, tend to be small and vary by person.

Is TMG safe, and who should be cautious?

TMG is generally well tolerated, but higher doses can cause gastrointestinal upset in some people. People who are pregnant or breastfeeding, have medical conditions, or take medications should consult a clinician before using it, especially for liver-related conditions.

313 science-backed nutrients

3251 sources considered

Evidence-graded information

Explore by goal or category

Find a nutrient

313 nutrients total

Vitamin B

Vitamin B1 (Thiamine)

Vitamin B2 (Riboflavin)

Vitamin B3 (Niacin)

Vitamin B5 (Pantothenic Acid)

Vitamin B6 (Pyridoxine)

Vitamin B7 (Biotin)

Vitamin B9 (Folic Acid)

Vitamin B12 (Methylcobalamin)

Vitamin B12 (Cobalamin)

Vitamin A & Carotenoids

Vitamin C

Vitamin D

Vitamin E

Vitamin K

Vitaminoids

Trimethylglycine (Betaine)

NMN (Nicotinamide Mononucleotide)

Pyrroloquinoline Quinone (PQQ)

D-Chiro-Inositol

Coenzym Q10 (Ubiquinone)

Betaine HCL

Nicotinamide Riboside

Vitamin B8 (Myo-Inositol)

Choline

Citicoline (CDP-Choline)

Coenzyme Q10 (Ubiquinol)

Calcium

Calcium Alpha-Ketoglutarate

Magnesium

Magnesium Bisglycinate

Magnesium L-Threonate

Trace Minerals

Copper (Bisglycinate)

Chromium Picolinate

Manganese (Bisglycinate)

Zinc

Pentadecanoic Acid (C15:0)

Phosphatidylserine

R-Alpha Lipoic Acid

Black Cumin Oil

Extra Virgin Olive Oil

Ceratiq wheat oil extract

Phospholipids

Algae Oil

Fish Oil

Conjugated Linoleic Acid

Gamma-Aminobutyric Acid

Alpha-Linolenic Acid

Gamma-Linolenic Acid

Omega-3

Docosapentaenoic acid (DPA)

Eicosapentaenoic acid (EPA)

Docosahexaenoic acid (DHA)

AminoMar

Acetyl-L-Carnitine

PABA (para-aminobenzoic acid)

Essential Amino Acids

Conditionally Essential Amino Acids

L-Theanine

Non-Essential Amino Acids

Beta-Alanine

L-Cysteine Hydrochloride

Amino Acid Derivative

Taurine

Creatine (Hydrochloride)

L-Arginine Alpha-Ketoglutarate

Creatine (Monohydrate)

Akkermansia muciniphila

Lactobacillus Reuteri

Probiotics

Bifidobacterium longum BB536

Prebiotics

Stinging Nettle Extract

Pomegranate Polyphenols

Red Beet Extract

Pine Extract (Pycnogenol)

Oligomeric Proanthocyanidins (OPC)

Ashwagandha Root Extract

Methylsulfonylmethane (MSM)

Citrus Sinensis Extract

Horsetail Stem Extract

Flax Seed Extract

Sulforaphane Glucosinolate

Garlic Extract

Black Pepper

Apricot Kernel Extract

Lovage

Spiny Rest Harrow Root Extract

Juniper Berry Extract

Bearberry Leaf Extract

White Kidney Bean Extract

Lady’s Mantle Extract

Bitter Orange Extract

St. John’s Wort Extract

Japanese Knotweed Extract

Hydroxytyrosol/tyrosol

Olive extract

Sesame seed lignan extract

Broccoli Sprout Extract

Cranberry Extract

Flavon Glycosides

Gentian Root Extract

Griffonia simplicifolia Extract

Ajuga Turkestanica Extract

Amaranthus Leaf Extract

Banaba Extract

Boswellia Extract

Capsaicin

Cayenne Pepper Extract

Celery Extract

Ceylon Cinnamon Extract

Chamomile Extract

Charantin

Chinese Goldthread Root Extract

Citrus Aurantium Extract

Cocoa Extract

Cyanotis Arachnoidea Extract

Fadogia Agrestis Extract

Garcinia Cambogia Extract

Goldenrod Extract

Green Tea Extract

Guarana Extract

Horse Chestnut Extract

Grapefruit Seed Extract

Grape Vine Leaf Extract

Green Tea Polyphenols

Epigallocatechin Gallate (EGCG)

Adaptogens

Cordyceps sinensis extract

Ginsenoside

Lion's Mane (Hericium erinaceus)

Ginseng Extract

Cat's Claw (Uncaria tomentosa)

Arjuna (Terminalia arjuna)

Tribulus Terrestris Extract

Rhodiola rosea

Panax Ginseng Extract

Mushrooms

Reishi Extract

Astragalus Polysaccharides

Hyaluronic Acid

Glucosamine Sulfate

Chondroitin Sulfate

Glucosamine Sulphate 2KCL

Trimethylglycine
(Betaine)

Moderate study situation·7/10

A higher score indicates better study conditions, but not necessarily effectiveness.

TMG (Betaine) supports methylation and homocysteine reduction, with potential benefits for cardiovascular health and exercise performance.

Cardiovascular Support Exercise Performance Liver Health

dose range

1.5–6 g

Split into two doses with meals

Consumption

Take with main meals for best absorption and GI tolerance.

Not fat-soluble.

Best time

Morning and midday meals are typical. For liver health, doses above 6g/day should be physician-supervised.

Description

Trimethylglycine (TMG, Betaine) is a compound found in beets and whole grains. As a methyl donor, it is involved in key biological processes, including homocysteine metabolism, DNA methylation, and liver function. Betaine is available as a supplement in powder or capsule form, often paired with B vitamins.

benefits

Main effects with level of evidence

Moderate

Note on evidence

There is moderate clinical evidence supporting TMG’s effect on lowering homocysteine, with emerging but less robust evidence for performance and liver health benefits.

Reduces Homocysteine for Cardiovascular Support

Moderate

TMG donates methyl groups to convert homocysteine to methionine, which may lower cardiovascular risk by reducing homocysteine blood levels.

Particularly relevant for: Adults with mild homocysteinemia · Those concerned about heart health

1 · Examine: Betaine 2 · Healthline: TMG Supplement Benefits 7 · EFSA: Betaine for homocysteine

Enhances Exercise Performance

Limited

Supplementation with TMG may increase power output and reduce fatigue, especially during high-intensity resistance training, though results are mixed and effect size is modest.

Particularly relevant for: Athletes · Bodybuilders · Physically active adults

1 · Examine: Betaine 2 · Healthline: TMG Supplement Benefits

Supports Liver Health

Limited

High-dose TMG may reduce liver fat accumulation and support treatment of nonalcoholic fatty liver disease (NAFLD), though use for these conditions requires medical oversight.

Particularly relevant for: Those with NAFLD (under supervision) · Adults with elevated liver fat

3 · WebMD: Betaine Anhydrous 5 · NIH LiverTox: Betaine

Safety & Information

Important safety information & known risks

For educational purposes only • not medical advice

TMG is well-tolerated at normal doses, but high intakes may increase cholesterol and cause digestive issues.

warning notices

High doses (above 6 g/day) can cause diarrhea or GI discomfort.
Possible elevation in LDL cholesterol and triglycerides at high doses; monitor lipid levels if using for extended periods.
Safety in pregnancy and breastfeeding has not been established.

Known interactions with medications

Use caution with medications affecting choline or methylation (e.g., methotrexate); consult a healthcare provider.

Contraindications / special precautions

Individuals with renal (kidney) impairment
Those with elevated cholesterol or heart disease risk without medical supervision
Pregnant or breastfeeding women (insufficient data)

mechanisms of action

Brief explanations of how it works