Heart/Performance/Digestion

TMG (Trimethylglycine)

Amino acid derivative from beets that lowers homocysteine and supports methylation, mainly for adults with elevated cardiovascular risk markers.

TMG (Trimethylglycine)

Amino acid derivative from beets that lowers homocysteine and supports methylation, mainly for adults with elevated cardiovascular risk markers.

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evidence

Caution

risk

Overview

Forms

Safety

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Quick Take

Worth considering if your homocysteine is elevated; otherwise benefits are modest and narrowly supported.

Trimethylglycine (TMG), also called betaine anhydrous, is a methyl donor found in beets, spinach, and wheat bran. It donates methyl groups in the methionine cycle, converting homocysteine back to methionine and supporting SAMe-dependent methylation throughout the body. Clinical trials show it reliably lowers elevated homocysteine and may reduce liver fat in non-alcoholic fatty liver disease. Athletes sometimes use it for power and body-composition goals, though results are mixed. Adults with high homocysteine, MTHFR variants, or fatty liver risk are the most likely to benefit.

Proven Benefits

Lowers homocysteine

Reduces liver fat

Improves strength/power

May improve body composition

Protocol

Amount

1.5-3 g

Frequency

Once or twice daily

When

With meals to improve tolerability and mimic dietary intake patterns.

Onset Time

Homocysteine drops in 2-6 weeks; athletic effects may take 4-8 weeks.

Who Should Consider

Adults with homocysteine >10 µmol/L

People with MTHFR variants

Those with NAFLD or elevated liver enzymes

Athletes targeting power output

People with low dietary choline/methionine

Food Sources

Beets and beetroot (~150-200 mg per 100g)
Spinach (~100-150 mg per 100g)
Quinoa, cooked (~300 mg per cup)
Wheat bran and germ (~100-130 mg per 100g)

How It Works

TMG acts as a direct methyl donor in the remethylation pathway, using the enzyme BHMT to convert homocysteine into methionine independently of folate and B12. This restores methionine pools for SAMe synthesis, which drives hundreds of methylation reactions affecting DNA, neurotransmitters, and phospholipid metabolism.

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