Trimethylglycine (TMG), also known as Betaine Anhydrous, is a compound found in beets, spinach, and whole grains, and synthesized from choline in the body. It plays a critical role in methylation, supporting DNA production, gene regulation, and detoxification. TMG supplements are primarily used to lower homocysteine levels, which are linked to cardiovascular disease risk. Research also explores its benefits for athletic performance and liver health, though evidence for healthy individuals is limited. Available as capsules or powders, TMG is often combined with B vitamins for synergistic effects [1].

Health Benefits

Reduces Homocysteine Levels: TMG converts homocysteine to methionine, potentially lowering heart disease risk, with studies using 1.5–6 g/day [1].
Enhances Athletic Performance: A dose of 2.5 g/day may improve power output and reduce fatigue in resistance exercise [2].
Supports Liver Health: TMG may reduce liver fat accumulation, aiding conditions like nonalcoholic fatty liver disease (NAFLD) [3].

TMG’s benefits for healthy individuals are less clear. A 2021 review found 4 g/day lowered homocysteine without affecting blood pressure or triglycerides. High doses for NAFLD require medical supervision due to potential cholesterol increases [4].

Dosage and Safety

Common dosages range from 1.5 to 6 g daily for homocysteine reduction, often split into two doses with meals. For athletic performance, 2.5 g/day is typical. Higher doses (up to 20 g/day) for liver health require medical supervision [1].

Precautions:

High doses may cause diarrhea or increase cholesterol levels.
Consult a doctor for kidney disease or medication interactions.
Insufficient data for pregnancy/breastfeeding [4].

Conclusion

TMG Betaine supports heart health, exercise performance, and liver function, but benefits require further research. Safe at recommended doses with meals, it needs medical guidance for high doses or specific conditions [1].