Amino Acid

Trimethylglycine (Betaine Anhydrous)

Also known as: betaine anhydrous, TMG, betaine, N,N,N-trimethylglycine

Evidence

Trimethylglycine is a naturally occurring compound that serves as a methyl donor in cellular metabolism and may support cardiovascular health and athletic performance. Evidence supports its role in homocysteine metabolism and some ergogenic benefits, though overall research is moderate.

Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.

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Primary uses

Homocysteine reduction
Athletic performance and power output
Cardiovascular health support
Cellular methylation
Liver health

How it works

Methyl group donor in one-carbon metabolism
Reduces plasma homocysteine via conversion to dimethylglycine
Supports creatine synthesis
Enhances cellular hydration and osmolyte balance

Dosage

Typical range: 1,000–3,000 mg daily
Timing: Typically divided into 500–1,500 mg doses; timing relative to exercise may enhance ergogenic effects
With food: Can be taken with or without food; may be taken with meals to minimize any gastrointestinal effects
Duration: Effects on homocysteine typically evident after 2–4 weeks of consistent use; ergogenic benefits may develop over similar timeframe
Special populations: Generally safe in healthy adults; limited safety data in pregnant/nursing women or those with genetic methylation disorders

Forms

powder· 70/100
capsule· 70/100
tablet· 70/100

Safety

Common side effects

Fishy body odor (rare, dose-dependent)
Mild gastrointestinal upset
Nausea at very high doses

Contraindications

Caution in individuals with homocystinuria or genetic methylation disorders
May require monitoring if combined with other homocysteine-lowering agents

Products containing Trimethylglycine (Betaine Anhydrous)

Top-scoring supplements in our catalog that list Trimethylglycine (Betaine Anhydrous) on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.

Thorne

Methyl-Guard®

Nutricost

Betaine Anhydrous (TMG) Capsules

Evidence notes

Good evidence for homocysteine-lowering effects and some athletic performance benefits (particularly anaerobic power); well-conducted RCTs exist but sample sizes are modest. Strong mechanistic rationale supported by clinical data, though long-term cardiovascular outcomes remain less established.

Grade B: Some human trials support key claims; further confirmation needed.

Related in Amino Acid

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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Individual needs and risks vary — consult a professional before starting, stopping, or combining supplements, especially if you are pregnant or nursing, taking medication, or managing a health condition.