What is betaine, trimethylglycine (TMG)?

Betaine, also called trimethylglycine (TMG), is a naturally occurring molecule found in spinach, beetroot and quinoa, for example. Your own body is also able to produce TMG.

In recent years, the potential health benefits and performance-enhancing effects of betaine as a dietary supplement have been explored. Learn more about how betaine as a methyl group donor can positively impact your longevity, why it is beneficial for athletes to supplement with TMG, and what the difference is between betaine and betaine HCL.

What is betaine / trimethylglycine (TMG)?

Betaine is a derivative of the amino acid glycine with vitamin-like effects and properties. However, betaine owes its name to the red beet or beetroot, which also contains a proportion of the substance. Another name for betaine is trimethylglycine (TMG).

This also tells us that betaine contains three (tri-) methyl groups. A methyl group is the simplest organic arrangement of one carbon and three hydrogen atoms in chemistry. However, this compound does not represent a substance in its own right, but merely forms part of a larger molecule, in our case betaine.

The most important molecular mechanisms are its function as a methyl group donor and osmolyte. But what does that mean anyway?

Health-promoting effect of betaine (TMG) - What is a methyl group donor?

To better understand the complex biochemistry behind TMG, let's think of the methyl group as a cap. This cap can be passed on with the help of a process called "methylation". A new molecule now "puts on" this cap and is thereby altered in its biochemical properties. This manifests itself in an altered activity or even a completely different function of the new cap wearer. This step thus forms a crucial part of many physiological processes in the human body.

Since betaine has several such "caps" and can also put them on other molecules, betaine is referred to as a donor of methyl groups. In addition, betaine has a strong anti-inflammatory effect by blocking pro-inflammatory transcription factors on the one hand, and by extinguishing the cell's witch's cauldron - the inflammasome - on the other. Well, that's it for now with the theory - now comes the practice:

"Spinach makes you strong." Many of us will probably have heard this phrase in our childhood. But is there any truth to this statement? This thesis is due to the emerging view at the time that spinach would be an ideal tonic due to its high iron content. Unfortunately, this iron myth turned out to be only half true, since only dried spinach contains a large amount of iron. In fresh spinach, on the other hand, the proportion is one-tenth smaller due to the high water content.

Despite this misconception, other strengthening ingredients have been discovered over time. According to recent studies, nitrates and steroids present in spinach are responsible for increased muscle growth. In addition, spinach is the largest natural source of the multifunctional nutrient betaine, with approximately 550 mg per 100 grams. This is equivalent to 0.55% of the total amount. So it's probably not so much the iron as the betaine in spinach that makes us strong.

Homocysteine and betaine (trimethylglycine)

Homocysteine is a physiological intermediate product that is formed in normal metabolism by demethylation (release of the cap) from the essential amino acid methionine. However, an elevated level of homocysteine in blood plasma is considered an independent risk factor for diabetes mellitus, Alzheimer's disease and cardiovascular disease, as it leads to a more pronounced development of arteriosclerosis by damaging the vascular walls.

Just as homocysteine is formed from methionine in the cell, it can be converted back to methionine by putting on the methyl cap. In this way, betaine manages to lower the dangerously elevated homocysteine level in the human body by donating a methyl group. Thus, the molecule has a protective effect against arteriosclerotic diseases such as strokes or heart attacks.

In combination with its anti-inflammatory effects at the cellular level, betaine has been shown to reduce the risk of degeneration and dementia, in addition to positive metabolic outcomes for patients with diabetes mellitus II or liver disease.

NAD+ and TMG - better together?

In another clinical example, NAD+ precursor molecules play an important role. These increase the NAD+ level in the human body and activate the production of nicotinamide. And now comes the catch: Nicotinamide requires a methylation step so that it can be excreted in the urine. Thus, the increase in nicotinamide levels leads to increased methylation processes, depleting cap resources in the process. Supplementing TMG with NAD boosting could counteract this overload of the methylation system.

Performance-enhancing effect of betaine - What is an osmolyte?

Osmolyte is a substance that helps to keep the fluid level inside and outside the cells in balance. If the fluid ratio tips, an imbalance occurs, which in the worst case can even lead to the death of cells. This happens both through severe shrinkage - similar to a balloon escaping air - and through unchecked swelling of the cell - when too much air causes the balloon to burst.

Betaine, when not involved in methylation metabolism, is absorbed by the tissues where it acts as an organic osmolyte in regulating cell volume. TMG protects the cell by helping to maintain and stabilize water and energy balance, as well as metabolic function. In skeletal muscles, it contributes to the swelling of muscle fibers, consequently stimulating protein synthesis and improving its stability.

In addition, trimethylglycine (betaine) promotes the biosynthesis and availability of creatine, another muscle-building substance that is very popular among athletes. On the one hand, creatine acts as an energy storage molecule and supports the strength capacity of the cell. On the other hand, it stimulates protein synthesis and the formation of new muscle cells. It is assumed that betaine promotes muscle growth through the combination of these anabolic, i.e. anabolic, processes.

And what do recent studies have to say about it? Results of a recent scientific analysis suggest that betaine as a dietary supplement is an effective starting point for reducing body fat. Likewise, a high-quality study showed that regular dietary supplementation of betaine improved physique, arm circumference, and bench press training capacity, and even tended to increase strength. Overall, many studies support both the health-promoting and performance-enhancing effects of betaine and thus its use as a dietary supplement.

Betaine supplementation has shown performance- and strength-enhancing effects in several studies. In one of them, young soccer players were divided into two groups. One group received 2 grams of betaine (TMG) daily and the other group received a placebo. Several parameters were measured during the 14 weeks. There were statistically significant differences in, among other things, the maximum oxygen uptake capacity (_VO2max).

_VO2max is an important parameter to assess a person's fitness. Dr. Peter Attia describes _VO2max as one of the most important markers of longevity. It is mainly improved by intense exercise. However, in this study, it was shown that supplementation of betaine (TMG) in concert with a demanding exercise program can further increase _VO2max.

Betaine and blood lipid levels - does betaine supplementation increase my cholesterol?

A large meta-analysis found that high levels of betaine supplementation (more than 4 grams per day over a period of several weeks) can increase blood lipid levels.

At first glance, this doesn't sound good, but to understand the study's findings more precisely, you need to take a closer look at the data. Firstly, of all the values, only total cholesterol increased slightly. LDL, HDL and triglycerides did not change statistically significantly. Secondly, the dosage of betaine was extremely high.

When supplementing betaine, you should not exceed a daily dose between 2-4 grams. We recommend a daily dose of 1-3 grams. In these studies, the participants all took more than 4 grams per day. This is about the amount of betaine found in one kilogram of raw spinach.

Excessive amounts of betaine can therefore have an effect on your blood lipid levels.

The bioavailability of betaine, i.e. how well our body can absorb the substance, depends among other things on the form of preparation. Beet and spinach both contain quite large amounts of betaine. Spinach in about 550mg per 100 grams. However, this only applies to raw spinach. If it is cooked, only a fraction of the betaine is still available for our body.

Betaine HCL - similar name, different effect

The abbreviation betaine HCL stands for betaine hydrochloride and refers to the salt of betaine. It is often confused with betaine (trimethylglycine, TMG). However, anhydrous betaine (TMG) has completely different chemical and physiological properties.

Betaine HCL usually makes the environment (in the body) more acidic. This effect is desirable if there is a lack of stomach acid. This should always be done in consultation with doctors, as an altered pH value in the stomach can affect the absorption of medication. In addition, an overdose of betaine HCL can cause some side effects.