Trimethylglycine (TMG): The supplement that promises to improve heart health, boost athletic performance, improve mood, and regulate insulin levels.
What is TMG?
Trimethylglycine (TMG), also known as betaine or betaine anhydrous, is an essential anti-inflammatory and antioxidative compound[1] that reduces oxidative stress in our bodies. TMG is derived from choline that the body can produce endogenously (on its own). Yet it can also be found exogenously in foods, such as beetroot, wheat bran, spinach, and shellfish, as well as in supplement form.
Methylation Support
Fundamentally, TMG supports methylation, impacting almost all areas of our health. Methylation is important for DNA synthesis and repair, gene expression, and cellular energy production.
Methylation involves adding a ‘methyl group’ onto other chemical compounds which then allows the body to do most of its processes.
Reduces Homocysteine
TMG can donate one of its methyl groups to homocysteine, and in this way TMG helps break down the amino acid homocysteine back into methionine, which can prevent homocysteine levels from getting dangerously high.[2] High levels of homocysteine are associated with increased risk of cardiovascular disease because elevated homocysteine can damage blood vessels, leading to atherosclerosis. By lowering homocysteine levels, TMG may reduce the risk of cardiovascular disease.
Metabolic Health & Detoxification
TMG plays a holistic role in supporting liver health, from metabolic processes to digestion, and from detoxification to stabilizing blood sugar levels.
Methylation supports a healthy metabolism and improved detox pathways. Studies have shown that TMG can improve lipid metabolism, potentially supporting healthy cholesterol levels. TMG aids in the metabolism of fats in the liver, reducing the risk of fatty liver disease (hepatic steatosis).[3] It promotes healthy bile production to aid digestion. Furthermore, TMG helps the liver detoxify harmful substances, including alcohol, and has been purported to help alleviate hangovers.[4]
Many studies have demonstrated that TMG may prevent insulin resistance in the liver, it reduces fasting glucose and insulin, thus enabling stabilized blood sugar levels and improved insulin sensitivity.
Physical Performance and Muscle Strength
TMG is well known for its ability to enhance athletic performance amongst athletes. Studies suggest that TMG supplements could improve body composition and enhance performance, in speed, and strength-based activities. A 2021 study on 29 soccer players found that taking 2 g of TMG supplements for 14 weeks improved muscular strength, running speed, and ability to repeat sprints.[5]
The exact mechanisms are unclear and a 2014[6] review speculates that TMG may reduce fatigue, increase protein production, increase cellular hydration, and increase creatine synthesis, which provides energy to muscle cells.
Cognitive Health
TMG supports cognitive function and brain health by playing an active role in neuroprotection and prevents against oxidative stress in the brain. TMD/Betaine “exhibits neuroprotective properties that could prevent the progression of neurodegenerative diseases like AD, PD and dementia”[7]. By potentially supporting neurotransmitter synthesis, TMG can help to improve mood, focus and overall cognitive function. Its antioxidant properties can help to slow down inflammatory manifestations of aging, for the brain and the body.
In summary, TMG is a powerful compound that offers an incredible breadth of benefits that help to bolster detoxification, methylation, metabolism, and improved physical and brain health.
Dosages
Typical dosages of TMG range from 500 mg to 3 grams per day, but exact recommendations can vary depending on individual health needs.
Recommended Formulations
Magnesium works synergistically with TMG to prevent any further DNA damage from high levels of homocysteine.
A recent study published in June of 2024 showed that high levels of Homocysteine and low levels of Magnesium (Mg) increases DNA Damage in healthy, middle-aged adults.
Get TMG into your supplement formulations. Contact us: innovate.today@virun.com
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8224793/ Arumugam MK, Paal MC, Donohue TM Jr, Ganesan M, Osna NA, Kharbanda KK. Beneficial Effects of Betaine: A Comprehensive Review. Biology (Basel). 2021 May 22;10(6):456. doi: 10.3390/biology10060456. PMID: 34067313; PMCID: PMC8224793.
[2] https://pubmed.ncbi.nlm.nih.gov/12730412/ Steenge GR, Verhoef P, Katan MB. Betaine supplementation lowers plasma homocysteine in healthy men and women. J Nutr. 2003 May;133(5):1291-5. doi: 10.1093/jn/133.5.1291. PMID: 12730412.
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8224793/ Arumugam MK, Paal MC, Donohue TM Jr, Ganesan M, Osna NA, Kharbanda KK. Beneficial Effects of Betaine: A Comprehensive Review. Biology (Basel). 2021 May 22;10(6):456. doi: 10.3390/biology10060456. PMID: 34067313; PMCID: PMC8224793.
[4] https://nmnbio.co.uk/ Kathirvel E, Morgan K, Nandgiri G, Sandoval BC, Caudill MA, Bottiglieri T, French SW, Morgan TR. Betaine improves nonalcoholic fatty liver and associated hepatic insulin resistance: a potential mechanism for hepatoprotection by betaine. Am J Physiol Gastrointest Liver Physiol. 2010 Nov;299(5):G1068-77. doi: 10.1152/ajpgi.00249.2010. Epub 2010 Aug 19. PMID: 20724529; PMCID: PMC2993168.
[5] https://pubmed.ncbi.nlm.nih.gov/34663363/ Nobari H, Cholewa JM, Castillo-Rodríguez A, Kargarfard M, Pérez-Gómez J. Effects of chronic betaine supplementation on performance in professional young soccer players during a competitive season: a double blind, randomized, placebo-controlled trial. J Int Soc Sports Nutr. 2021 Oct 18;18(1):67. doi: 10.1186/s12970-021-00464-y. PMID: 34663363; PMCID: PMC8525016.
[6] https://pubmed.ncbi.nlm.nih.gov/24760587/ Cholewa JM, Guimarães-Ferreira L, Zanchi NE. Effects of betaine on performance and body composition: a review of recent findings and potential mechanisms. Amino Acids. 2014 Aug;46(8):1785-93. doi: 10.1007/s00726-014-1748-5. Epub 2014 Apr 24. PMID: 24760587.
[7]https://onlinelibrary.wiley.com/doi/full/10.1111/bcpt.13839#:~:text=Betaine%20plays%20an%20active%20role,can%20be%20a%20possible%20therapeutic. Betaine—The dark knight of the brain
Manan Bhatt, Angela Di Iacovo, Tiziana Romanazzi, Cristina Roseti, Elena Bossi
