What is the Best Source of TMG?

December 16, 2025 •

4 min read

A 2023 review in Biology highlighted betaine (TMG) as a compound with proven functional properties and underutilized potential. The best source of TMG—whether from whole foods or supplements—depends largely on your personal health goals, required dosage, and lifestyle preferences.

Quick Summary

The optimal source of TMG depends on specific needs, as dietary intake provides bioavailable nutrients at variable concentrations, while supplements offer a reliable, standardized high dose.

Key Points

Food Sources: The highest concentrations of TMG are found in wheat bran (1,339 mg/100g) and wheat germ (1,241 mg/100g), followed by spinach, quinoa, and beets.
Supplements for High Doses: For therapeutic or athletic goals requiring high, standardized doses of TMG, a supplement is the most reliable and effective option.
Cooking Affects Content: TMG in food can be diminished by heat during cooking, making preparation methods like steaming or consuming raw beneficial for preservation.
Dosage Considerations: Typical supplement dosages range from 500 mg to 3,000 mg daily, which is difficult to achieve consistently through diet alone.
Side Effects and Safety: While TMG is generally safe, high doses (>4g/day) may increase cholesterol levels in some individuals, necessitating caution.
Diet vs. Supplementation: Food provides TMG alongside other beneficial nutrients, whereas supplements offer a concentrated, consistent dose ideal for specific health outcomes.
Consult a Professional: It is advisable to consult a healthcare provider before starting high-dose TMG supplementation, particularly if you have pre-existing health conditions.

Trimethylglycine (TMG), also known as betaine, is a naturally occurring compound crucial for several metabolic functions, including supporting methylation, detoxifying homocysteine, and maintaining cellular hydration. While the human body can synthesize some TMG from choline, dietary intake or supplementation can help ensure optimal levels. The "best" source is not a one-size-fits-all answer; it depends on factors like desired dosage, bioavailability, and convenience.

Dietary Sources of TMG

Incorporating TMG-rich foods into your diet is an excellent strategy for general health and maintaining stable TMG levels. The concentration of TMG varies significantly among foods, and cooking can reduce its content.

Top food sources of TMG

Foods with the highest concentrations of TMG are often plant-based, though some seafood provides a moderate amount.

Wheat Bran: Topping the charts, wheat bran contains approximately 1,339 mg of TMG per 100g serving. It is important to note that refined wheat products lack the high TMG content found in the bran and germ.
Wheat Germ: Following closely behind wheat bran, wheat germ offers around 1,241 mg of TMG per 100g. It can be easily added to smoothies or cereals.
Spinach: A well-known healthy green, spinach provides a substantial 600–645 mg of TMG per 100g serving. TMG can leach into water during boiling, so consuming it raw or lightly steamed is preferable.
Quinoa: This nutrient-dense pseudocereal contains about 390 mg of TMG per 100g.
Beets: The vegetable from which betaine was first discovered, beets offer approximately 114–297 mg of TMG per 100g.
Shrimp and Shellfish: Aquatic invertebrates like shrimp (around 219 mg per 100g) are also good sources of TMG.

TMG Supplements

For those seeking higher, more consistent doses of TMG for therapeutic purposes or athletic performance, supplementation is the most effective and reliable option. While a healthy diet provides a baseline amount, it's often not enough to achieve the dosages used in clinical research, which can range from 500 mg to over 3,000 mg daily.

Why choose a TMG supplement?

Dosage Control: Supplements provide a standardized, high concentration of TMG, ensuring a predictable and consistent intake.
Convenience: A single pill, capsule, or scoop of powder is much easier to consume than the large quantities of food required to achieve a similar dose.
Circumventing Food Variation: The TMG content in foods can vary based on growing conditions and cooking methods. Supplements eliminate this inconsistency.
Addressing Specific Needs: Individuals targeting specific health outcomes, like reducing high homocysteine levels, or athletes looking for performance enhancement, often require a higher, more potent dose than food can provide.

TMG Sources: Food vs. Supplements Comparison


Feature	Dietary Sources (Foods)	TMG Supplements
TMG Content	Lower concentration per serving; variable.	High, standardized dose per serving.
Consistency	Varies due to cooking and processing.	Consistent, reliable dosage.
Nutrient Synergy	Comes with other vitamins, minerals, and fiber.	Isolated compound, often paired with B vitamins.
Convenience	Requires food preparation and consumption.	Quick and easy via capsules, tablets, or powder.
Cost	Part of a regular grocery budget.	Additional expense for a specific supplement.
Side Effects	Not typically associated with high-dose side effects.	High doses (>4g/day) may impact cholesterol for some.

How to Choose the Right Source for You

Determining the best source of TMG hinges on your individual health objectives. For most healthy adults aiming for general wellness and maintaining a healthy diet, integrating TMG-rich foods is the most balanced and beneficial approach. This provides a spectrum of nutrients, including fiber, vitamins, and minerals that support overall health.

For those with specific health concerns, such as elevated homocysteine levels, or for athletes seeking performance-enhancing effects, supplementation is the most practical choice. In these cases, the consistent, high dosage provided by a supplement is often necessary to achieve a significant physiological effect. For example, studies on reducing homocysteine levels have often utilized dosages far higher than what can be easily obtained from diet alone.

It is crucial for anyone considering high-dose TMG supplementation to consult with a healthcare provider, especially those with pre-existing conditions like high cholesterol. This ensures both safety and effectiveness for your personal health situation. For general health support, combining dietary sources with a low-dose supplement can offer a balanced approach.

Conclusion

There is no single "best" source of TMG, but rather an optimal approach for each individual's needs. For foundational wellness, a diet rich in whole foods like wheat bran, spinach, and beets is highly effective. However, for targeted health improvements requiring higher dosages, such as athletic performance or homocysteine management, a high-quality TMG supplement offers unparalleled consistency and potency. Ultimately, the right choice is an informed one, balancing the nutritional benefits of whole foods with the reliability of supplementation to best support your health goals. A great starting point for exploring TMG's benefits further is by understanding its foundational metabolic processes, such as its role in methylation, which is supported by research available through sources like the National Institutes of Health.(https://pmc.ncbi.nlm.nih.gov/articles/PMC10302777/)

Frequently Asked Questions

TMG, or trimethylglycine, is an amino acid derivative that acts as a methyl donor in the body. It helps regulate homocysteine levels and is involved in important metabolic processes like detoxification and methylation.

Yes, many foods contain TMG. The richest sources include wheat bran, wheat germ, spinach, quinoa, and beets. Moderate amounts can also be found in certain seafood like shrimp.

Supplements generally contain higher and more concentrated doses of TMG than food. A single supplement dose can provide the equivalent of large quantities of TMG-rich foods, making it the preferred option for therapeutic doses.

Yes, cooking, especially boiling, can significantly reduce the TMG content in foods as the compound can leach into the cooking water. For this reason, consuming foods raw or lightly steamed is often recommended.

A typical dietary intake of TMG is between 0.5 and 2.5 grams per day. For supplemental and therapeutic purposes, dosages often range from 500 mg to over 3,000 mg daily, depending on the desired effect.

At standard doses, TMG supplements are generally safe. However, high dosages, particularly over 4 grams per day, have been linked to potential increases in cholesterol levels in some people.

Individuals with high homocysteine levels, athletes seeking performance enhancement, or those supporting liver health may consider TMG supplements. It is especially important for those taking NAD+ boosters, as TMG helps prevent methyl group depletion.