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TMG: The Methylation Molecule You Should Know About

Author

Jeff Rudolph
November 13, 2025

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So, What Actually Is TMG?

TMG (Trimethylglycine) is a compound your body makes that supports DNA function. Also known as Betaine, TMG works on methylation and keeps your heart healthy. Think of it as a cellular maintenance worker. It donates methyl groups that your body needs. TMG helps with DNA repair, liver function, making neurotransmitters, and cardiovascular health.

Why Does This Matter as We Age?

Here's the problem: as you get older, your body's methylation efficiency drops. It's like your cellular battery running down. TMG helps recharge that battery.

The research on aging is particularly interesting. Studies show betaine reduces the number of senescent cells. When researchers gave old mice betaine, they had more lean mass and higher grip strength. The research suggests it could actually prevent age-related muscle decline.

The Heart Health Connection

One of TMG's main jobs is managing homocysteine, an amino acid that can damage blood vessels when levels get too high. TMG helps regulate homocysteine by converting it to methionine, which your body actually needs.

The dose-response is pretty clear: studies show that 1.5g, 3g, or 6g of TMG over six weeks decreased homocysteine levels by 12%, 15%, and 20%. A meta-analysis confirmed that at least 4g daily for at least 6 weeks can reduce homocysteine.

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Performance Benefits (Not Just for Athletes)

Professional soccer players who took 2g of betaine daily for 14 weeks saw great results. They saw increases in maximal oxygen uptake, anaerobic peak power, muscular strength, and sprint ability. A study found that athletes who took TMG for six weeks increased their bench press power.

Where Can You Get TMG?

The best dietary sources are beets (hence the name "betaine"), spinach, and whole grains like quinoa, wheat and oat brans, brown rice, and barley. Most people get about 1g per day from diet, though those who eat lots of whole wheat or shellfish can get up to 2.5g daily.

How Much Should You Take?

For general health and longevity, the typical recommended dosage is 500mg to 1,000mg per day. Research suggests 1,000mg to 3,000mg per day is effective for most adults.

What to Watch Out For

TMG is generally safe, but there are some things to know:

  • The most common side effects are digestive - bloating, cramps, nausea, and diarrhea, usually at high doses

  • If you have high or borderline high cholesterol, use caution - people who are obese may experience a rise in cholesterol with TMG

  • The EU has set a warning that daily intake over 4g may increase blood cholesterol levels

Key Research to Check Out:

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