TMG Supplements: What the Science Says

TMG, also called Trimethylglycine, or Betaine, has recently become a very talked about product within the health and fitness space. This is due to several of the potential benefits TMG has to offer regarding muscle strength, hormone regulation, and even brain function. However, are there enough scientific studies to validate these claims?

We will review what the recent research says about the various benefits of TMG, such as the use of TMG as a method to decrease risk factors related to age-related diseases, the appropriate dosages of TMG, TMG's safety profile and how it compares to other popular products, such as NMN.

What is TMG?

TMG is a substance that is found in many food sources:

• Beets
• Spinach
• Wheat Bran

TMG is a methyl group-donating molecule and acts as a regulatory agent in numerous biochemical pathways throughout the body. These include the regulation of gene expression, detoxification, and metabolism. More recently, scientists have begun researching the potential of using TMG as a means to improve physical performance, testosterone levels and brain function.

Physical Performance and Muscle Strength

Physical performance and muscle strength are essential components of overall long term health, especially as individuals age. Maintaining strong muscles is correlated with reduced all-cause mortality, improved mobility and quicker recovery from illness or injury.

How does TMG improve muscle function?

TMG may:

• Increase the creation of creatine, a key source of energy during short bursts of high intensity activity
• Increase blood flow through the promotion of nitric oxide
• Promote the recycling of ATP, the energy currency of cells
• Support the production of muscle protein

What Does the Science Say?

• Initial studies conducted in 2017 were somewhat inconsistent. Only two of seven studies produced positive results. Positive results were generated when the TMG was utilized in conjunction with intense, high power resistance training.
• Study (2021): Professional soccer players who took TMG for fourteen weeks demonstrated significant improvements in strength, VO2max, and sprint performance.
• Crossfit Study (2023): Participants who utilized TMG demonstrated an eight percent improvement in performance, and a seven percent increase in testosterone levels compared to participants in the placebo group.

Conclusion: While TMG is certainly not a "magic bullet," TMG appears to work best when used in conjunction with intense, high volume exercise. To learn more about developing and maintaining strength as you age, please refer to our resource page on resistance training: the real fountain of youth.

TMG and Testosterone Levels

Testosterone levels typically decline as individuals grow older. As testosterone levels decline, maintaining strength and energy becomes increasingly difficult, especially in males.

Key Findings:

• Multiple studies have demonstrated that TMG supplementation can lead to significant increases in testosterone levels, specifically when TMG is taken in conjunction with resistance training.
• Studies have demonstrated that the increases in testosterone levels occur in tandem with improvements in muscle strength, endurance, and recovery.

Brain Health and Homocysteine

An additional area of interest regarding TMG relates to the relationship between TMG and cognitive function and dementia risk.

Homocysteine Connection

Elevated levels of homocysteine, an amino acid, are highly associated with an elevated risk of Alzheimer's disease. TMG decreases homocysteine levels through the donation of methyl groups to convert homocysteine into methionine.

When combined with omega-3 fatty acids and B vitamins, the decreased level of homocysteine may prove to be a critical component in reducing dementia symptoms. Specifically, studies have demonstrated that in individuals with low levels of homocysteine, omega-3 fatty acids resulted in enhanced brain performance and reduced dementia symptoms. Conversely, no effects were observed in individuals with elevated levels of homocysteine.

Therefore, decreasing homocysteine levels may be key and TMG may be a potential tool to achieve this goal.

TMG and B Vitamins: A Powerful Combination

B vitamins, specifically B6, B9 (Folate), and B12, are also capable of decreasing homocysteine levels. Multivitamins used in the COSMOS trials demonstrated cognitive enhancements in participants after 2 years. Therefore, a combination of TMG with a multivitamin, which contains the correct forms and dosages of B vitamins, may provide optimal support for muscle and brain health.

Safety and Dosing of TMG

Studies utilizing TMG as a supplement have utilized a wide range of dosing protocols.

Key Points

• When TMG dosages exceed approximately four grams per day, they have the potential to elevate overall blood cholesterol levels. Therefore, in order to avoid adverse effects, moderate dosages should be used.
• Moderate TMG dosages (500mg/day), or less, have been shown to be both effective and safe for use in conjunction with other nutrients.
• If you are currently using a multivitamin that contains B vitamins, the addition of a moderate TMG dosage may help enhance both muscle and brain function.

NMN Supplements And TMG

There are many NMN supplement manufacturers that promote pairing their product with TMG in order to support methylation. There is still limited human-based research that has demonstrated efficacy of NMN. On the other hand, there is substantial clinical trial data that supports the efficacy of TMG. The scientific literature related to NAD-related compounds is discussed in detail here: do NAD precursors slow aging?

It is possible that if you are experiencing benefits from an NMN supplement, then TMG may be providing the majority of the beneficial effects.

Prior to investing in expensive NMN supplements, investigate if TMG is an affordable, clinically-tested alternative that provides the desired outcomes.

Final Thoughts

TMG supplementation is gaining more and more scientific support. Although it is not a panacea, TMG does show great potential for improving muscle performance; elevating testosterone levels; improving cognitive function; reducing homocysteine levels, which is considered a major aging biomarker.

Although additional, especially long-term, human-based studies are required to further elucidate the effects of TMG, the existing scientific literature suggests that TMG can be a useful adjunct to a comprehensive health regimen, particularly when utilized in combination with regular exercise, B vitamins, and omega-3 fatty acids.

Always consult with your primary care physician prior to initiating any new supplements, and we will continue to provide updates as this area of study continues to evolve.