Trimethylglycine (TMG), also called betaine anhydrous, is a compound your body uses for methylation. It donates a methyl group to turn homocysteine into methionine. That process benefits your heart and liver.
TMG helps keep homocysteine in a normal range and acts as an osmolyte, which means it helps cells hold onto water. That cell hydration can support exercise output and post-workout recovery. Many people also use it to aid liver function and natural detox pathways.
Doses usually land between 500 mg and 3 grams per day, often split into two servings with meals. You can find it as a powder or in capsules. Starting small and gradually raising the dose helps most people avoid stomach upset.
Side effects sometimes include nausea, diarrhea, or other GI trouble. A few individuals may see LDL cholesterol rise. Anyone with kidney concerns or taking blood thinners should talk to a healthcare professional before starting.