About TMG (Trimethylglycine)
Betaine (TMG) is the methyl derivative of glycine, originally found in sugar beets. Primary mechanism: donates a methyl group to convert homocysteine → methionine via BHMT enzyme, also increasing SAMe production. ⚠️ NOT the same as Betaine HCl, which is a digestive acid supplement — completely different product. Meta-analyses confirm betaine reliably lowers homocysteine, but no trial has shown this translates to reduced cardiovascular events. ⚠️ LIPID WARNING: Doses ≥4 g/day raise LDL by ~10 mg/dL and total cholesterol by ~14 mg/dL (multiple meta-analyses). Doses <4 g/day appear to lower homocysteine without this adverse lipid effect. Body composition claims are directly contradicted by meta-analysis (no effect). Liver health (NAFLD/NASH) claims are not supported — the one rigorous RCT was negative. The performance dose (2.5–3 g/day) for modest lower-body strength gains appears to sit below the lipid-raising threshold.
What TMG (Trimethylglycine) supports
- Reliably lowers homocysteine via BHMT methylation pathway (biomarker change — clinical benefit unproven)
- Modest improvement in lower-body maximal strength at 2.5–3 g/day (meta-analysis, small-to-medium effect)
- Raises LDL and total cholesterol at ≥4 g/day — lipid monitoring recommended at higher doses
How much TMG (Trimethylglycine) to take
Clinical studies typically use 2500–6000 mg of TMG (Trimethylglycine). Performance: 2.5–3 g/day (below lipid-raising threshold). Homocysteine lowering: 4–6 g/day (but raises LDL/TC at ≥4 g/day). Average dietary intake is only ~182 mg/day.
- Effective range
- 2500–6000 mg
Clinical evidence
Moderate clinical evidence. Meta-analyses confirm it lowers homocysteine; modest strength gains at 2.5-3g/day in trials
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