Overview
This lecture reviews the supplement Trimethylglycine (TMG), also known as betaine, detailing its effects on fat loss, muscle building, longevity, homocysteine reduction, and gut health.
What is TMG (Trimethylglycine)?
- TMG is a compound made by the body, found in some foods, and available as a supplement.
- It is a methylated form of the amino acid glycine, also called betaine.
- Methylation is the process of donating methyl groups, which turns on vital DNA, gene, and cellular functions.
TMG and Body Composition
- A meta-analysis showed TMG supplementation reduces fat mass and body fat percentage without lowering total body weight.
- TMG appears to promote fat loss while preserving or increasing muscle mass.
- Animal studies show TMG blocks white fat production, increases brown fat and thermogenesis, and inhibits fat buildup in muscles.
- TMG reduced insulin resistance in both obese and non-obese mice, likely aiding muscle protein synthesis and lowering fat accumulation.
TMG and Muscle Building
- Human studies show 2.5g TMG daily with resistance training increases muscle mass more than placebo.
- TMG increases muscle cross-sectional area and muscle mass without adding water weight to muscles.
- Mechanisms include higher levels of IGF, growth hormone, and activation of the AKT pathway for muscle protein synthesis.
TMG Sources in Food
- Highest TMG content: wheat bran (~1300mg/100g), but not recommended for those sensitive to gluten.
- Other sources: beets (200mg/100g), shrimp (highest among seafood/meats), and cooked spinach.
TMG, Homocysteine, and Longevity
- High homocysteine levels strongly predict higher risk of all-cause mortality and cardiovascular disease.
- TMG lowers homocysteine by converting it to methionine, allowing excretion.
- Effective doses for reducing homocysteine: as low as 1.5g/day with a dose-dependent effect.
- TMG supports methylation, which declines with age and is vital for healthy gene expression.
TMG and Synergy with NAD/NMN Supplements
- NMN (nicotinamide mononucleotide) boosts NAD but depletes methyl groups; TMG supplementation prevents this depletion.
- Combining TMG with NMN supports healthy cellular energy and methylation.
TMG and Gut Health
- Preliminary research suggests TMG improves gut barrier integrity by lowering TLR4 expression and increasing zonulin, which may help repair leaky gut.
- TMG may also support a healthy microbiome.
Key Terms & Definitions
- TMG/Trimethylglycine/Betaine — A methylated amino acid that donates methyl groups for essential body processes.
- Methylation — Addition of methyl groups to molecules, enabling gene, DNA, and cell functions.
- Homocysteine — An amino acid linked to higher cardiovascular and mortality risk when elevated.
- NAD — Nicotinamide adenine dinucleotide, a molecule vital for cellular energy and longevity.
- NMN — Nicotinamide mononucleotide, a supplement to boost NAD levels.
- IGF — Insulin-like growth factor, important for muscle growth.
- Zonulin — Protein that plays a role in gut barrier function.
Action Items / Next Steps
- Consider dietary sources or supplementation of TMG for fat loss, muscle gain, and longevity.
- If supplementing for homocysteine reduction, consider 1.5–6g TMG daily, adjusting based on need.
- If using NMN for longevity, consider combining with TMG to protect methylation capacity.
- Optional: Read recommended studies on TMG’s effects and mechanisms.
- Monitor homocysteine levels if concerned about cardiovascular or overall health risks.