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TMG is a popular addition to many sports drinks and supplements to support athletes in their health and fitness journeys. Many individuals aren't aware that TMG may also have other health benefits that support overall health and wellness.
Trimethylglycine, also known as TMG, betaine, or betaine anhydrous, is a molecule made in the body from the nutrient choline. TMG received its name because its appearance is similar to that of amino acid glycine, with an additional 3 methyl groups attached.
TMG is not to be confused with betaine HCL. Although these two molecules may have some similarities, betaine HCL is most often used to support digestion by aiding increased hydrochloric acid production in the stomach.
TMG primarily acts as a methyl donor to help support healthy homocysteine levels in the body. Homocysteine is a molecule made in the body derived from the amino acid methionine. Homocysteine can be recycled back into methionine or converted into another amino acid, cysteine, using vitamins like vitamin B12 and folate.
High levels of homocysteine have been associated with increased risk for migraines, dementia, neurovascular disease, and cardiovascular diseases like atherosclerosis.
While having high homocysteine levels has been linked to poor health, the condition may sometimes occur without any symptoms. When symptoms do occur, they are usually those linked with folate, vitamin B6, and B12 deficiency, which may include fatigue, weight loss, tingling or numbness, muscle weakness, and irritability.
Other disorders that have been linked with high homocysteine levels include osteoporosis, low thyroid function, Alzheimer's disease, and even schizophrenia.
Studies suggest that TMG supplements may help to lower homocysteine levels and offer other health benefits. TMG supplements are often used to support cardiovascular and muscle health. A TMG supplement may also be used to support healthy blood sugar and even promote healthy body weight.
According to the World Health Organization, over 1 billion adults between the ages of 30 and 79 years of age worldwide struggle with high blood pressure. What's even more alarming is that up to 46% of adults with high blood pressure may not even know that they have the condition.
Undiagnosed and uncontrolled blood pressure may lead to heart attack and stroke.
Since high blood pressure is a major contributor to early deaths worldwide, supporting healthy blood pressure is essential. TMG may be able to promote healthy blood pressure.
One long-term community-based cohort study focused on the relationship between serum levels of TMG and the risk of developing high blood pressure in middle-aged and older adults.
The study included over 1,000 men and women and found that higher serum TMG was associated with lower risks of developing high blood pressure. The study also found that adults with higher serum TMG levels had lower systolic and diastolic blood pressure than adults with low TMG serum levels.
While TMG is more well-known as a methyl donor, studies suggest that TMG may also have anti-inflammatory actions within the body. Healthy levels of homocysteine can contribute to the creation of the body's master antioxidant, glutathione, but when levels become too high, health issues may arise.
Research shows that high levels of homocysteine may lead to increased oxidative stress and programmed cell death. TMG supplements may help to convert homocysteine back into methionine, which reduces oxidative stress.
One cross-sectional study involving over 3,000 men and women focused on the relationship between choline, TMG, and inflammation. The study found that the individuals who had taken greater than 360 milligrams (mg) per day had 19% lower serum levels of C-reactive protein and 12% lower serum levels of tumor necrosis factor-alpha than those whose intake was less than 260 mg per day.
High levels of C-reactive protein indicate greater amounts of inflammation in the body, while tumor necrosis factor-alpha is a cell messenger responsible for creating inflammation in the body.
Many athletes seek to optimize their performance in their respective sports. Research suggests that TMG supplements may help to improve muscle strength and power, especially in trained athletes.
One double-blind random, placebo-controlled study focused on the effects of a TMG supplement on exercise performance in men who had resistance training. The study separated the men into two groups: one who took a TMG supplement in a sports drink and another who just took the sports drink.
The study found that those in the betaine group had an increase in the load of weight lifted and in the repetitions performed while doing a 10-set bench press.
Interestingly, a systemic review looked at data from 7 studies and found that only 2 of them showed support for increased muscle strength with TMG supplementation, so further studies are needed.
Diabetes is a devastating disease that affects millions of people worldwide. The World Health Organization estimates that there was a 3% increase in the number of deaths due to diabetes between the years 2000-2019.
Research suggests that TMG may offer protection against developing diabetes. One systematic review and meta-analysis involving over 71,000 individuals found that higher serum levels of glycine and TMG were associated with lower risk for type 2 diabetes.
Another cohort study focused on TMG and gestational diabetes. Gestational diabetes is a condition that causes high blood sugar during pregnancy. The study included 187 women with twin pregnancies and found that lower levels of serum TMG were linked to a higher risk of developing gestational diabetes.
One randomized clinical trial looked at the effects of TMG supplementation on individuals who were diagnosed as obese and pre-diabetic. The study involved 27 individuals who either took a TMG supplement or a placebo for 12 weeks.
The study found that there was a reduction in fasting blood sugar in the TMG group. The study also found that there was a reduction in the insulin area under the curve after oral glucose or sugar intake.
Studies suggest that TMG supplements may help improve liver health, especially for those suffering from metabolic dysfunction-associated steatohepatitis (MASH).
One observational study focused on the effects of TMG supplementation for 10 adults suffering from MASH. The individuals in the study took 2 doses of TMG daily for 12 months. Only 7 of the 10 adults completed the study.
At the end of the study, 3 out of 7 of the participants had a complete normalization of their liver enzymes. The participants also saw a marked decrease in liver inflammation, fatty buildup in liver tissues, and thickening or scarring of liver tissues.
Obesity contributes to chronic health issues like diabetes, metabolic dysfunction, and high blood pressure. TMG supplementation may help to reduce obesity and body weight.
One systematic review and meta-analysis looked at 6 studies involving 195 participants. The study found that TMG supplements reduced the total amount of body fat mass and body fat percentage without changing the participant's body mass index or BMI.
Another cross-sectional study involving more than 3,000 participants found that higher dietary intake of TMG was associated with normal body weight. The study went on to elaborate that higher dietary TMG intake was associated with less trunk fat and overall body fat percentage. TMG intake was also associated with a smaller waist circumference. These findings applied to both males and females.
Many natural foods are high in TMG. The foods with the highest amount of TMG include whole grains like barley, wheat germ, wheat bran, oat bran, brown rice, and quinoa.
Other foods high in TMG include spinach, shrimp, scallops, oysters, and beets. TMG may be found in lesser amounts in eggs and milk.
Although TMG is made in the body, a TMG supplement is a stable and reliable form of TMG that may be taken in various forms to support the body.
TMG supplements are a convenient and easy way to optimize TMG intake. A TMG supplement may come in the form of a capsule, tablet, or even a powder for easier ingestion.
The best time to take a TMG supplement is usually in the morning with 4-6 ounces (120–180 mL) of a preferred liquid. TMG may be best taken with a meal like breakfast since it may increase the secretion and production of pancreatic digestive enzymes.
Taking TMG supplements on an empty stomach may cause nausea, bloating, or gastrointestinal discomfort.
TMG is often taken with vitamins B6, B12, and folate or folic acid for a synergistic effect.
Most studies suggest that it takes at least 14 days for TMG supplementation to show any benefit. This time frame may vary depending on the dosage of TMG taken and the severity of the condition. Many studies followed participants for up to 6 weeks or longer.
TMG supplement benefits range from potentially promoting heart health and reducing inflammation to supporting healthy blood sugar levels and healthy weight management. TMG may help promote overall health and wellness.
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