TMG Supplements: What the Science Says

TMG, also known as trimethylglycine or betaine, has been gaining attention in the health and fitness world for its potential to support muscle strength, hormone levels, and even brain health. But does the science back up the hype?

In this article, we’ll explore the latest research on TMG’s benefits, its role in reducing risk factors for age-related diseases, dosage considerations, safety insights, and how it compares to other popular supplements like NMN.

What Is TMG?

TMG is a compound found naturally in foods like:

• Beets

• Spinach

• Wheat bran

It functions as a methyl donor, meaning it helps regulate biochemical processes in the body, including gene expression, detoxification, and metabolism. Recently, researchers have been exploring how TMG supplementation might influence physical performance, testosterone levels, and brain health.

Muscle Strength and Physical Performance

Maintaining muscle strength is vital for long-term health, especially as we age. Stronger muscles are linked to lower all-cause mortality, better mobility, and faster recovery from illness or injury.

So, how does TMG come into play?

TMG and Muscle Function:

TMG may:

• Support creatine production, crucial for energy during short, intense workouts

• Enhance blood flow through increased nitric oxide

• Improve ATP recycling, the energy currency of cells

• Aid in muscle protein synthesis

What the Research Says:

• Early studies (2017) had mixed results. Only 2 out of 7 showed improvements—but those included intense, high-power resistance training, where TMG appeared to help.

• 2021 study: Professional soccer players who took TMG for 14 weeks showed significant gains in strength, VO2 max, and sprint performance.

• 2023 CrossFit study: TMG users improved performance by 8% and saw a 7% increase in testosterone compared to placebo.

Bottom line: TMG isn’t a magic pill—it works best when combined with intense exercise.

TMG and Testosterone

Testosterone levels naturally decline with age, making it harder to maintain strength and energy, especially in men.

Key Findings:

• In multiple studies, TMG supplementation led to significant increases in testosterone levels, particularly when paired with resistance training.

• These changes were observed alongside improved muscle strength, endurance, and recovery.

Brain Health and Homocysteine

Another exciting potential benefit of TMG involves cognitive function and dementia risk.

The Homocysteine Link:

• High levels of homocysteine, an amino acid, are strongly associated with an increased risk of Alzheimer’s disease.

• TMG helps lower homocysteine by donating methyl groups, converting it into methionine.

This connection becomes even more interesting when combined with omega-3s and B vitamins. In people with low homocysteine, omega-3s were shown to improve brain performance and reduce dementia symptoms—effects that were absent in those with high homocysteine.

So, lowering homocysteine may be key, and TMG might be part of that strategy.

TMG + B Vitamins: A Powerful Combo

B vitamins, especially B6, B9 (folate), and B12, are also effective in reducing homocysteine. The COSMOS trials found that people taking multivitamins (which included B vitamins) showed cognitive improvements after 2 years.

For comprehensive support, combining TMG with a multivitamin might be ideal—especially if it includes the right form and dosage of B vitamins.

Safety and Dosage Considerations

Most studies used TMG doses between 500 mg and 4 grams per day.

Key points:

• Higher doses (~4g/day) may increase total cholesterol, so moderation is important.

• Lower doses (500 mg/day) appear safe and effective, especially when paired with other nutrients.

• If you’re already taking a multivitamin with B vitamins, adding a moderate TMG dose could support both muscle and brain health.

A Word on NMN Supplements

Many NMN supplement companies recommend combining NMN with TMG to support methylation. However, the research on NMN in humans is still inconclusive, while the benefits of TMG are supported by multiple clinical trials.

If you’re taking NMN and feeling benefits, it’s possible that TMG is doing the heavy lifting.

Something to consider: Before spending money on expensive NMN supplements, evaluate whether a lower-cost, research-backed supplement like TMG is giving you the results.

Final Thoughts

The science behind TMG supplementation is growing, and while it’s not a cure-all, it shows real promise for:

• Improving muscle performance

• Boosting testosterone levels

• Supporting cognitive health

• Reducing homocysteine, a key aging biomarker

While more research is needed—especially long-term trials—current studies suggest that TMG can be a valuable addition to a well-rounded health regimen, especially when combined with exercise, B vitamins, and omega-3s.

As always, talk to your healthcare provider before starting any new supplement, and stay tuned for more research as the field evolves.