A compound found in beetroot, spinach and whole grains.
Why it’s used: Takes part in methylation, a basic chemical process in every cell.
Trimethylglycine, usually shortened to TMG and also called betaine, is a small compound made from the amino acid glycine with three methyl groups attached. Those methyl groups are what make it useful: the body hands them on in methylation, a basic chemical process that happens in every cell.
Betaine was first identified in sugar beet, which is where its name comes from, and beet remains a major commercial source. In everyday food you get it from wheat bran and other whole grains, spinach, beetroot, quinoa and shellfish. Your body can also make some of its own from choline.
On supplement labels you may see it as betaine, betaine anhydrous or trimethylglycine. It comes as capsules or powder and often appears alongside B vitamins such as folate and B12, which work in the same methylation pathway. Do not confuse TMG with betaine HCl, a different form sold for digestion. The two are easy to mix up on a crowded shelf.
3 findings behind this ingredient. Hover a card for the detail and the source.
Systematic review and meta-analysis of betaine trials. Betaine lowered homocysteine by 1.30 µmol/L but raised total and LDL cholesterol overall; subgroup analysis suggested doses below 4 g a day lowered homocysteine without affecting lipids.
Meta-analysis of five randomised placebo-controlled trials in healthy adults taking at least 4 g of betaine a day for 6–24 weeks. Plasma homocysteine fell by 1.23 µmol/L on average.
Placebo-controlled study of 76 healthy adults taking 1.5, 3 or 6 g betaine or placebo daily for six weeks. Fasting homocysteine fell by 12%, 15% and 20% respectively versus placebo.
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Yes. Trimethylglycine and betaine anhydrous are the same compound. It is not the same as betaine HCl, which is betaine combined with hydrochloric acid and sold for a different purpose, so check the label carefully.
Wheat bran, wheat germ and other whole grains are the richest sources, followed by spinach, beetroot, quinoa and shellfish. A varied diet with whole grains and leafy greens provides a useful amount, and the body also makes some from choline.
It can at higher intakes. That is why the authorised health claim must carry a warning that more than 4 g a day may significantly increase blood cholesterol. The beneficial effect in the claim comes from 1.5 g daily, well below that.
Videos from doctors, research scientists and registered dietitians, for general education. They are independent of Nutra Formulations, do not refer to our products and are not medical advice for you.
Betaine: The Molecule Behind Exercise's Anti-Ageing Effects
Dr Nick Norwitz, MD (Harvard), PhD (Oxford) · Nick Norwitz MD PhD on YouTube
Information only, not medical advice. If you take medication, are pregnant or breastfeeding, speak to your GP or pharmacist first.
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