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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 SupportExercise PerformanceLiver 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.

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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: Betaine2 · Healthline: TMG Supplement Benefits7 · 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: Betaine2 · 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 Anhydrous5 · NIH LiverTox: Betaine

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This information is for educational purposes only and does not replace medical advice.
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This website is for educational and informational purposes only and does not constitute medical advice or professional services. The information provided should not be used to diagnose or treat any health problem or disease. Persons requiring medical advice should consult a licensed physician.