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Amino Acid

Trimethylglycine (Betaine Anhydrous)

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

B
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.

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

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.

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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider.