What is Betaine, Trimethylglycine (TMG)?

Betaine, also called trimethylglycine (TMG), is a naturally occurring molecule that can be 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 researched. Find out more about how betaine as a methyl group donor can have a positive effect on 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. Betaine owes its name to the beetroot, which also contains a portion 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 is not an independent substance, but merely forms part of a larger molecule, in our case of betaine.

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

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

To better understand the complex biochemistry behind TMG, let us imagine the methyl group as a hat. This hat can be passed on through a process called “methylation”. A new molecule now “puts on” this hat and is thereby changed in its biochemical properties. This is expressed in a changed activity to a completely different function of the new cap wearerThis step therefore 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 called a donor (from the Latin “donor”).  donare “to give”) of methyl groups. In addition, betaine has a strong anti-inflammatory effectby blocking pro-inflammatory transcription factors on the one hand and by extinguishing the cell's cauldron - the inflammasome - on the other. Well, that's all for the theory for now - now comes the practice:

"Spinach makes you strong.“ Many of us have probably heard this sentence in our childhood. But is there any truth to this statement? This theory is based on the view that emerged at the time that spinach was an ideal tonic due to its high iron content. Unfortunately, this iron myth turned out to be only half true, as only dried spinach contains a large amount of ironIn fresh spinach, however, the proportion is one tenth smaller due to the high water content.

Despite this misunderstanding, other strengthening ingredients were discovered over time.According to recent studies, nitrates and steroids present in spinach are responsible for increased muscle growth. In addition to this forms spinach with about 550  mg per 100  g the largest natural source of the multifunctional nutrient  betaine. That corresponds to 0.55  % of the total. So it is probably not the iron but the betaine in spinach that makes us strong.

homocysteine ​​and betaine (trimethylglycine)

Homocysteine ​​is a physiological intermediate that is formed in normal metabolism by demethylation (removal of the cap) from the essential amino acid methionine. However, an increased level of homocysteine ​​in the blood plasma is considered an independent risk factor for diabetes  mellitus, Alzheimer's and cardiovascular diseasesbecause it causes damage to the vessel walls and leads to a more pronounced development of arteriosclerosis.

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 reduce the dangerously elevated homocysteine ​​level in the human body by donating a methyl groupThus, 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 demonstrate not only positive metabolic results for patients with type II diabetes mellitus or liver disease, but also a reduction in the risk of degeneration and dementia.

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 here comes the catch: Nicotinamide requires a methylation step so that it can be excreted in the urine. The An increase in nicotinamide levels leads to increased methylation processes and thereby exhausts the cap resources. One dietary supplement from TMG could counteract this overload of the methyl system while simultaneously boosting NAD.

Performance-enhancing effects of betaine – What is an osmolyte?

An osmolyte is a substance that helps to keep the fluid levels 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 strong shrinkage - similar to a balloon that is losing air - and through unchecked swelling of the cell - if too much air causes the balloon to burst.

Betaine, if not included in methylation metabolism, is taken up by tissues and 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 functionIn skeletal muscles, it contributes to the swelling of muscle fibers, thus stimulating protein synthesis and improving its stability.

Additionally Trimethylglycine (betaine) promotes the biosynthesis and availability of creatine, another muscle-building substance, which is quite 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 believed that that betaine promotes muscle growth through the combination of these anabolic, i.e. building, processes.

And what do current studies say about this? Results of a recent scientific analysis indicate that betaine as a dietary supplement an effective starting point for  reduction of body fat  represents. Likewise, a high-quality study showed that regular supplementation of betaine  Anatomy,  arm circumference  and the  training capacity  in the bench press  improved  and tends to even  Increases strength. Overall, many studies support both the health-promoting and performance-enhancing effects of betaine and thus its use as a dietary supplement.