TMG Supplement (Betaine) – The Underrated Powerhouse for Performance, Heart Health, and Longevity

By: Marc Lobliner, IFBB Pro

In the world of supplements and nutrition, certain ingredients fly under the radar for years before being fully appreciated. One of the most overlooked yet incredibly effective compounds is TMG, also known as betaine or trimethylglycine. Naturally found in foods like beets, spinach, and whole grains, TMG is a powerful methyl donor that supports cellular health, cardiovascular function, physical performance, and even longevity.

TMG plays a key role in methylation, a vital biochemical process that affects everything from DNA repair to detoxification. It donates methyl groups to homocysteine, converting it into methionine. Elevated homocysteine levels are a known risk factor for cardiovascular disease, cognitive decline, and systemic inflammation. By helping to keep homocysteine levels in check, TMG contributes to better overall metabolic health and a lower risk of chronic disease.

Several studies have demonstrated the effectiveness of TMG in reducing homocysteine. A clinical trial published in the American Journal of Clinical Nutrition found that TMG supplementation reduced plasma homocysteine levels by up to 20 percent in healthy individuals. This is particularly important for people with MTHFR gene variants, which impair their ability to methylate efficiently. For these individuals, TMG can be a game-changer in supporting cardiovascular and cognitive health.

TMG’s benefits extend beyond methylation. It is also an osmolyte, meaning it helps cells maintain fluid balance and integrity under stress. This property is especially beneficial for athletes, as it aids in cellular hydration and muscle endurance. In fact, multiple studies have shown that TMG can improve strength, power, and body composition. A 2010 study published in the Journal of the International Society of Sports Nutrition reported that athletes who supplemented with betaine for six weeks increased their bench press power and overall strength compared to a placebo group.

Betaine’s performance-enhancing effects are believed to be linked to improved muscle protein synthesis and hormonal profiles. One study in the Journal of Strength and Conditioning Research found that betaine supplementation increased growth hormone and IGF-1 levels post-exercise, suggesting a potent anabolic environment. Combined with its role in reducing muscle fatigue and enhancing hydration, TMG is emerging as one of the most effective natural ergogenic aids available.

Cognitive function is another area where TMG may offer support. Because methylation is essential for neurotransmitter production, including dopamine and serotonin, adequate TMG intake may support mood, mental clarity, and neurological resilience. Although more research is needed in this area, early findings are promising, particularly in older adults or individuals under high cognitive stress.

TMG may also have a role in liver function and detoxification. As a methyl donor, it supports the liver’s ability to process toxins and maintain healthy lipid levels. Animal studies have shown that TMG can reduce liver fat accumulation and protect against fatty liver disease. While human data is still developing, the mechanisms suggest that TMG could be a valuable addition to any liver support protocol.

When it comes to longevity, methylation is one of the most important biological processes. Poor methylation has been linked to accelerated aging, reduced DNA stability, and increased disease risk. By enhancing methylation capacity, TMG supports cellular repair, gene expression, and metabolic efficiency—all of which contribute to healthier aging.

For dosage, research suggests that between 1,000 mg to 3,000 mg per day is effective for most adults. Athletes may benefit from the higher end of that range, while those using TMG for methylation support or cardiovascular health may see benefits at around 1,000–1,500 mg. It’s generally best taken in divided doses with meals, and it pairs well with other methylation cofactors like B12, folate, and choline.

As with any supplement, quality matters. Look for TMG products that are labeled as pure betaine anhydrous without unnecessary fillers or additives. Most forms are available in powder or capsule, depending on your preference.

TMG is one of those rare compounds that checks multiple boxes: heart health, performance, cognition, detoxification, and longevity. It’s safe, affordable, and backed by real science. As awareness grows and research continues, it wouldn’t be surprising to see TMG become a foundational part of more supplement protocols across the fitness, wellness, and medical communities.

Whether your goal is to lift more, think faster, or age better, TMG deserves a place in your daily routine. It may not have the hype of newer compounds, but it has the track record and biological relevance to make a massive impact on your health and performance.

References:

• Schwab, U., et al. (2002). Betaine supplementation decreases plasma homocysteine concentrations but does not affect body weight, body composition, or resting energy expenditure in healthy human subjects. American Journal of Clinical Nutrition.

• Hoffman, J.R., et al. (2009). Effect of betaine supplementation on power performance and fatigue. Journal of the International Society of Sports Nutrition.

• Apicella, J.M., et al. (2013). Betaine supplementation enhances anabolic endocrine and performance markers in resistance-trained men. Journal of Strength and Conditioning Research.

• Lever, M., et al. (2004). Betaine and its potential role in health and disease. Molecular Aspects of Medicine.

• Craig, S.A.S. (2004). Betaine in human nutrition. American Journal of Clinical Nutrition.