Origin & tradition
Not traditional as a longevity supplement: betaine is derived from beets and sugar cane and has been used as an osmolyte in sport nutrition.
Western tradition · Methyl Donor
TMG (Trimethylglycine / Betaine) 甜菜碱
A potent methyl donor that clears homocysteine, sustains the SAM methylation cycle, and is increasingly paired with NMN in longevity stacks.
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Why longevity buyers care
Key active: Trimethylglycine — methyl donor & osmolyte.
TMG donates methyl groups to homocysteine (converting it to methionine), lowering a key cardiovascular and aging biomarker. It co-factors the SAM (S-adenosylmethionine) cycle, relevant to DNA and histone methylation maintenance. Human RCTs confirm homocysteine lowering; emerging data cover muscle protein synthesis, liver fat, and athletic performance.
Effect summary
Studied health outcomes
Editorial summary — This table is curated by hand from published research consensus, not automatically calculated from our trial database. Grades reflect our interpretation of the literature. Treat as a starting point, not a definitive verdict. See the Evidence panel below for the underlying trial and paper counts sourced directly from ClinicalTrials.gov and PubMed.
| Health outcome | Effect | Magnitude | Grade |
|---|---|---|---|
| Homocysteine levels | Decreases | Strong | A |
| Athletic power output | Increases | Moderate | B |
| Liver fat (NAFLD) | Decreases | Moderate | B |
| Methylation markers (SAM:SAH ratio) | Increases | Moderate | B |
| Body composition (lean mass) | Increases | Minor | C |
Grade: A = robust RCTs · B = several RCTs / meta-analysis · C = limited or mixed RCTs · D = observational or early data
Dosage guidance
How TMG (Trimethylglycine / Betaine) is typically used
- Typical dose
- 1,500–3,000 mg/day
- Form
- powder or tablet (betaine anhydrous or betaine HCl)
- Timing
- with meals to avoid stomach upset; split into 2 doses
TMG (betaine) is a methyl donor — lowers homocysteine by donating methyl groups. Common in beets, spinach, and wheat germ. At 2.5g/day in athletes, consistently improves power output and body composition. May raise LDL slightly at higher doses — monitor.
Informational only — not a prescription or personalised medical advice. Consult a qualified clinician before starting any supplement or medication.
Evidence summary
What the research actually says
71Evidence confidence
Extensive human-trial evidence225 randomized controlled trials · 64 meta-analyses / systematic reviews
Human RCTs on homocysteine and athletic performance; epigenetic aging trials emerging
TMG donates methyl groups to homocysteine (converting it to methionine), lowering a key cardiovascular and aging biomarker. It co-factors the SAM (S-adenosylmethionine) cycle, relevant to DNA and histone methylation maintenance. Human RCTs confirm homocysteine lowering; emerging data cover muscle protein synthesis, liver fat, and athletic performance.
80registered clinical trials reference this intervention
0selected peer-reviewed papers (longevity / aging angle)
Key active: Trimethylglycine — methyl donor & osmolyte — a multi-compound botanical extract, so activity is not reducible to a single molecule.
According to PubMed and ClinicalTrials.gov: trial counts from ClinicalTrials.gov, peer-reviewed literature from PubMed. Counts auto-refresh weekly; last checked 2026-06-12. They include trials across many endpoints, not only longevity.
Informational only — not medical advice, a treatment claim, or a substitute for a qualified clinician. Evidence strength varies; we show mixed and null results on purpose.
Evidence collections
TMG (Trimethylglycine / Betaine) appears in
Compare the evidence
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Nicotinamide Riboside (NR)
79The leading NMN alternative — a direct NAD+ precursor with multiple RCTs confirming it safely raises NAD+ levels in humans.
Nicotinamide (Niacinamide / B3)
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Apigenin芹菜素
70A flavone from parsley and chamomile that inhibits CD38 (NADase) — preserving NAD+ through a complementary mechanism to NMN or NR.
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