Amino Acid
Trimethylglycine (Betaine Anhydrous)
Also known as: betaine anhydrous, TMG, betaine, N,N,N-trimethylglycine
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.
Every Trimethylglycine (Betaine Anhydrous) product we have scored
| # | Product | Score | Per serving |
|---|---|---|---|
| 1 | Thorne Methyl-Guard® | 93 A | $0.93 |
| 2 | Nutricost TMG Capsules | 92 A | $0.10 |
| 3 | Nutricost Betaine Anhydrous (TMG) Capsules | 91 A | $0.18 |
| 4 | Thorne Methyl-Guard Plus | 91 A | $2.07 |
| 5 | Transparent Labs BULK Pre-Workout | 90 A | $1.67 |
| 6 | Nutricost Pre-Workout For Women Powder | 89 A | $0.73 |
| 7 | Nutricost Pre-Workout Complex | 89 A | $0.83 |
| 8 | Nutricost Betaine HCI + Pepsin Capsules | 88 A | $0.08 |
| 9 | Thorne Betaine HCL & Pepsin | 88 A | $0.42 |
| 10 | Thorne SynaQuell +™ | 88 A | $1.47 |
| 11 | Thorne Multi Enzyme | 87 A | $0.56 |
| 12 | Codeage Methylfolate B Complex+ | 87 A | $0.62 |
Scored on dose accuracy, form, label transparency and third-party testing. Per-serving cost is list price divided by servings per container. No brand pays to be listed or ranked.
Common questions
How much Trimethylglycine (Betaine Anhydrous) should I take?
The typical range is 1,000–3,000 mg daily. Effects on homocysteine typically evident after 2–4 weeks of consistent use; ergogenic benefits may develop over similar timeframe
When should I take Trimethylglycine (Betaine Anhydrous)?
Typically divided into 500–1,500 mg doses; timing relative to exercise may enhance ergogenic effects. Can be taken with or without food; may be taken with meals to minimize any gastrointestinal effects.
Which form of Trimethylglycine (Betaine Anhydrous) is best?
powder. Other forms in the catalog: capsule, tablet.
Is Trimethylglycine (Betaine Anhydrous) safe?
Commonly reported: Fishy body odor (rare, dose-dependent), Mild gastrointestinal upset, Nausea at very high doses.
Which Trimethylglycine (Betaine Anhydrous) supplement scores highest?
Thorne Methyl-Guard®, at 93/100. Scored on dose accuracy, form, label transparency and third-party testing — no brand pays to be listed or ranked.
Primary uses
- Homocysteine reduction
- Athletic performance and power output
- Cardiovascular health support
- Cellular methylation
- Liver health
What systematic reviews concluded
Outcomes that systematic reviews of Trimethylglycine (Betaine Anhydrous) reached a verdict on: 3 with a benefit, 4 with no effect, 1 with harm reported, 2 unclear. Each is quoted from a review and linked to it on PubMed. How these were read.
Reviews found a benefit (3)
“vertical jumping performance improved significantly (SMD: 0.36, 95% CI 0.03 to 0.69) after excluding a low-quality study.” PMID 39514262
“In conclusion, the present systematic review and meta-analysis supports the advantage of a lower dose of betaine supplementation (<4 g/d) on homocysteine concentrations without the lipid-augmenting effect observed with a higher dosage.” PMID 33764214
“The exceptions were β-hydroxy β-methylbutyrate and betaine, which can be considered effective for male athletes.” PMID 37697053
Reviews found no effect (4)
“The present systematic review and meta-analysis does not show any beneficial effects of betaine supplementation on body composition indices (BM, BMI, FM and FFM).” PMID 34743773
“No significant effect was observed for LDL, HDL, or TG.” PMID 31809615
“Moreover, our analysis indicated that betaine supplementation did not affect serum concentrations of triglyceride (TG), high-density lipoprotein (HDL), fasting blood glucose (FBG), C-reactive protein (CRP), liver enzymes [alanine aminotransferase (ALT), aspartate aminotransferase (AST), gamma-glutamyl transferase (GGT)], and blood pressure.” PMID 33764214
“The present meta-analysis does not provide sufficient evidence to conclude that betaine supplementation improved the inflammation state.” PMID 37733077
Harm reported (1)
“Supplementation with at least 4 g/d of betaine for a minimum of six weeks may moderately increase plasma TC, which might be important in the context of cardiovascular health.” PMID 31809615
Not enough to say: muscle strength; ldl cholesterol.
1 finding from reviews in specific patient groups (such as cancer, pregnancy or surgery) is not shown here.
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.
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. 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.