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TMG (Trimethylglycine / Betaine Anhydrous)
A methyl donor (betaine) that reliably lowers homocysteine and modestly aids strength/power and endurance — but can raise LDL cholesterol, and doesn't improve body composition.
What the evidence says
TMG doesn't have enough studies with structured effect-size data yet to pool a verdict. Browse the studies below for individual findings.
Most evidence is from high-quality meta-analyses and randomised trials published 2017–2026 with a typical study size of 21 participants.
Based on 19 studies · 4 meta-analyses · 5 RCTs · 21 total participants
Confidence
High confidenceBy outcome
Meta-analyses reliably show TMG lowers homocysteine and modestly aids lower-body strength, but it does not improve body composition and can raise LDL/total cholesterol at higher doses.
17 trials ongoing or recruiting · 47 completed on ClinicalTrials.gov
9 of the completed trials have posted results
Registered trials show research momentum for TMG, not proof of effect — a registration is a plan, and posted results are sponsor-reported, not peer-reviewed. They are never counted toward the evidence rating above.
Browse these trials on ClinicalTrials.govClinicalTrials.gov · as of Oct 2026
TMG (trimethylglycine), also called betaine anhydrous, is a methyl donor and cellular osmolyte.
It reliably lowers homocysteine (by remethylating it to methionine) and is used as a performance aid: meta-analyses show modest improvements in strength/power and some endurance measures, likely via cellular hydration and methylation support.
Two honest caveats from the evidence: it does NOT improve body composition, and it can moderately raise total/LDL cholesterol — a real cardiovascular trade-off at higher doses. (Distinct from betaine HCl, which is used for stomach acid, not methylation.)
Donates methyl groups to remethylate homocysteine to methionine, supporting methylation and lowering homocysteine.
Acts as an osmolyte that supports cell hydration and may aid muscular performance.
Methylation support contributes to endogenous creatine production.
How TMG works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
Monitor lipids — betaine can raise LDL.
Food amounts fine; supplemental doses not well studied.
Few documented drug interactions; monitor lipids if at cardiovascular risk. This possible interaction has not been individually evaluated for this supplement; its likelihood and severity are unknown. If you take an anticoagulant or antiplatelet medicine, ask a pharmacist or prescriber before using this product. Do not stop or change prescribed medicines based on this notice.
Tip: Monitor lipids; lower dose; pair with lipid-aware diet
Tip: Reduce dose
TMG has an evidence score of 5.8/10 — moderate evidence based on 19 indexed studies, including 4 meta-analyses. A methyl donor (betaine) that reliably lowers homocysteine and modestly aids strength/power and endurance — but can raise LDL cholesterol, and doesn't improve body composition. Representative study: PMID 39514262.
The commonly studied dose of TMG is 2.5-6g betaine/TMG daily (performance studies commonly use ~2.5g; methylation/homocysteine use up to 6g) (the one cited trial used 3 g a day). Individual needs vary — start at the lower end of the range and adjust based on how you respond.
The best time to take TMG is with meals. Taking it with food is preferred. Taken with meals; performance protocols often split or dose pre-workout.
TMG has a safety rating of "moderate". That is a category, not a measure of individual risk, and there are precautions worth knowing. Reported side effects include raised LDL/total cholesterol, GI upset/fishy body odor (high doses). How often they occur is not established for all of them. Use caution if any of these apply to you: High cardiovascular risk / elevated LDL (may raise cholesterol); Kidney disease (use caution).
Caffeine
Probably helpsBlocks adenosine receptors to boost alertness, reaction time, and endurance — an umbrella review of 21 meta-analyses found it ergogenic for endurance, strength and power.
CoQ10
Likely helpsA lipid-soluble antioxidant central to mitochondrial energy production, with the strongest trial support for fertility/IVF outcomes and heart failure.
Sodium Bicarbonate
Likely helpsErgogenic aid that buffers metabolic acid. An umbrella review of meta-analyses found it improves peak anaerobic power and efforts lasting about 45 seconds to 8 minutes, on moderate to low quality evidence.
Epicatechin
Mixed evidenceDark chocolate flavanol with consistent human evidence for improved endothelial function and modest blood pressure reduction. Muscle-building claims are not supported in humans.
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Reviewed by Dr. Baher Al Hakim · Last reviewed June 2026 · evidence from 19 studies · how we score · editorial policy
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
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