TMG or betaine for lowering homocysteine and other health benefits!

TMG or Betaine: what is it?

Cardiovascular diseases occur in a very large percentage of people, even though important interventions have now been made to prevent them. There are many risk factors and they may differ between the sexes.

Below we present trimethylglycine (TMG) or betaine and the properties it provides for heart health.

Homocysteine ​​is an amino acid that is synthesized by the human body and results from the metabolism of the essential amino acid methionine. Its synthesis requires the presence of choline and results from the removal of a carbon molecule from the methionine molecule.

It is one of the main cardiovascular risk factors. It is an amino acid that appears to be associated with atherosclerosis and coronary heart disease as an independent risk factor, as strong as obesity, diabetes mellitus, hyperlipidemia and smoking.

Trimethylglycine or TMG (also known as betaine anhydrous, is a compound consisting of glycine linked to three methyl groups.

It is a compound that is produced in the body by the oxidation of choline-containing components and is involved in a chemical process called methylation, which is necessary for the production of DNA (1).

It also converts homocysteine, a type of amino acid, into another compound called methionine and thus promotes heart health, as high levels of homocysteine ​​can damage blood vessels and increase the risk of heart disease. (2),(3)

Betaine: Foods

TMG can be obtained through food as it is found in many foods. Wheat, beets, quinoa, and seafood are especially rich sources.(4)

Below is the TMG content in 100 grams of a food.

• Wheat bran: 1,339 mg
• Wheat germ: 1,241 mg
• Spinach: 600–645 mg
• Quinoa: 390 mg
• Beets: 114–297 mg
• Shrimp: 219 mg
• Wheat bread: 201 mg

The values ​​are indicative as they can be affected by various factors such as the cooking method (boiling reduces the TMG content considerably).

Tip: Smoothies are a great way to add more TMG to your daily diet. Throw some spinach, beets and some wheat bran into your blender along with your other favorite ingredients and enjoy!

Betaine: Health benefits

Lowers homocysteine ​​and heart health

Some research shows that TMG helps lower blood homocysteine ​​levels. Very high levels of this compound can increase the risk of heart disease (3).

A 2013 review of 5 studies showed that taking at least 4 grams of TMG per day for 6 weeks could lower blood homocysteine ​​levels in healthy adults (5).

Another review had similar findings, noting that taking 4 grams of TMG per day reduced homocysteine ​​levels without negatively affecting other aspects of heart health, such as blood pressure or triglyceride levels (6).

Conversely, some studies have shown that TMG supplements could increase blood levels of total and LDL (bad) cholesterol, which are risk factors for heart disease, but more research is needed(6),(7).

Betaine in depression

TMG has been shown to increase the effects of S-adenosyl-methionine (SAMe), a compound used to treat mild to moderate depression (7),(8).

Interestingly, in a small study involving 64 people with depression, those who received SAMe and TMG for 12 months experienced greater improvement in their symptoms than those who received SAMe alone (9).

It can prevent insulin resistance

Several studies have found that TMG supplements could improve insulin resistance, a condition that impairs your body’s ability to use the hormone insulin to regulate blood sugar levels (10).

For example, one study in nearly 2,400 people linked higher intakes of choline and betaine with reduced insulin resistance (11).

Additionally, in an animal study, TMG supplementation in mice on a high-fat diet improved fat metabolism and reduced insulin resistance (16).

However, more research is needed to better understand how TMG might affect insulin resistance in humans as most studies have been done in animals.

Athletic performance

Many athletes use TMG supplements with the goal of enhancing exercise performance.

One review reported that TMG supplements could improve body composition and enhance performance in both endurance and resistance exercise by reducing fatigue, enhancing protein production, and increasing creatine synthesis.

That’s why more studies are needed before experts can confidently recommend TMG as an athletic-enhancing supplement.(12)

Betaine against oxidative stress

Reactive oxygen species (ROS) are by-products of biological energy-producing reactions. Specifically, they are produced in the mitochondria where oxidative metabolism mainly takes place. Under normal conditions, the body has two detoxification systems that can scavenge ROS and free radicals: antioxidant enzymes and antioxidant agents (13). However, very high levels of ROS pose a threat to cells because they alter the stability of nucleic acids, proteins and lipid membrane. In addition, high levels of ROS likely induce pathological processes, including inflammation (14).

As betaine converts homocysteine ​​to methionine, methionine concentrations are closely related to betaine. Methionine plays an important role in antioxidation. For example, methionine can reduce oxidative stress through chelation and can be used by hepatocytes to synthesize GSH

In one study, taking into account the reactions between TMG and reactive oxygen species, its antioxidant activity was observed. Thus, the use of TMG has been suggested to protect against oxidative stress.(15)

Dosage

Betaine can and is naturally absorbed from the diet. The average daily intake is estimated to be 0.5 – 2 g/day. The therapeutic dosage varies from 0.5-2 g/day.

Side effects – Contraindications

The most common side effects associated with TMG supplements are digestive problems including:

• diarrhea
• indigestion
• inflation
• cramps
• motion sickness
• vomiting

In rare cases, TMG could significantly increase the amount of methionine in the blood, which could cause fluid to build up around the brain (2).

Taking TMG from a dietary supplement is not recommended for children, pregnant and lactating women, and there is limited research on safety and long-term health effects.

Find at Vita4you.gr  a great variety in supplements with betaine!

Sources

1.DNA Methylation, Mitochondria, and Programmed Aging

2.Betaine – LiverTox – NCBI Bookshelf

3.Role of homocysteine in the development of cardiovascular disease – PMC

4.Betaine in human nutrition

5. Betaine supplementation decreases plasma homocysteine in healthy adult participants: a meta-analysis – PMC

6.Betaine Supplementation Moderately Increases Total Cholesterol Levels: A Systematic Review and Meta-Analysis

7.Role of betaine in improving the antidepressant effect of S-adenosyl-methionine in patients with mild-to-moderate depression – PMC

8.S-Adenosyl Methionine – an overview | ScienceDirect Topics

9.Preliminary results of a randomized controlled trial carried out with a fixed combination of S-adenosyl-L-methionine and betaine versus amitriptyline in patients with mild depression

10. High dietary choline and betaine intake is associated with low insulin resistance in the Newfoundland population

11.Insulin Resistance

12.The Effect of Betaine on Nitrate and Cardiovascular Response to Exercise – PMC

13.Oxidative stress: oxidants and antioxidants – Sies – 1997 – Experimental Physiology – Wiley Online Library

14.In Situ Evaluation of Oxidative Stress in Rat Fatty Liver Induced by a Methionine- and Choline-Deficient Diet

15.Study of antioxidant properties of a water-soluble Vitamin E derivative-tocopherol monoglucoside (TMG) by differential pulse voltammetry

16.Betaine Supplementation Enhances Lipid Metabolism and Improves Insulin Resistance in Mice Fed a High-Fat Diet