What is betaine, trimethylglycine (TMG)?

Betaine, also known as 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 have been 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. However, betaine owes its name to beet, 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 is not 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 actually mean

Health-promoting effects 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 using a process called "methylation". A new molecule now "puts on" this cap and its biochemical properties are changed as a result. This manifests itself in a changed activity up to 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 attach them to other molecules, betaine is referred to as a donor (from the Latin donare "to give") of methyl groups. In addition, betaine has a strong anti-inflammatory effect by blocking pro-inflammatory transcription factors on the one hand and extinguishing the cell's witch's cauldron - the inflammasome - on the other. Well, that's it for the theory for now - 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 in this statement? This theory can be traced back to the view that emerged at the time that spinach was an ideal tonic due to its high iron content. This iron myth unfortunately turned out to be only half true, as only dried spinach contains a large amount of iron . In fresh spinach, on the other hand, the proportion is a 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 around 550 mg per 100 g. This corresponds 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 that is formed in normal metabolism by demethylation (release of the cap) from the essential amino acid methionine. High levels of homocysteine in the blood plasma, however, are 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 vessel walls.

Just as homocysteine is formed in the cell from methionine, it can be converted back to methionine by putting on the methyl cap. In this way by donating a methyl group, betaine manages to lower the dangerously elevated homocysteine level in the human body . The molecule thus 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 also been shown to reduce the risk of degeneration and dementia, in addition to positive metabolic results 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 NAD+ levels 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. The increase in nicotinamide levels therefore leads to increased methylation processes and depletes the cap resources . Anutritional supplementation of TMG could counteract this overload of the methyl system with simultaneous NAD boosting.

Performance-enhancing effect 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 a strong shrinkage - similar to a balloon from which air escapes - as well as through unchecked swelling of the cell - when too much air causes the balloon to burst.

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

In addition, trimethylglycine (betaine) promotes the biosynthesis and availability of creatine , another muscle-building substancethat 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 current studies say? Results of a recent scientific analysis indicate that betaine as a dietary supplement is an effective starting point for reducing body fat . Likewise, a high-quality study showed that regular betaine supplementation 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 therefore its use as a dietary supplement.