When people first hear about TMG, the first question is usually what is it? TMG, or Trimethylglycine, is a natural compound that supports methylation—a process tied to DNA repair, detoxification, neurotransmitter balance, and energy metabolism. For anyone new to the science, I recommend reading this article on TMG supplements and their health benefits, where I cover the foundational “why.”
This post takes the next step. Instead of focusing on what TMG is, I want to show you how to actually use a TMG supplement—the right dosage, the timing that makes sense, and the nutrient stacks that help it work even better.
Why TMG Supplementation Matters
TMG is sometimes called betaine because it was first discovered in beets. Each molecule of TMG carries three methyl groups. Those methyl groups are what make it valuable.
Methylation is a core process your body uses billions of times a day. It’s critical for:
- Repairing DNA so cells stay healthy
- Recycling homocysteine to support cardiovascular health
- Producing neurotransmitters like serotonin and dopamine
- Powering mitochondria, your body’s energy engines
- Helping the liver process toxins
When methylation slows down, your body feels it—fatigue builds, recovery drags, and homocysteine levels rise. A consistent TMG supplement ensures you’re fueling these processes every day.
When to Take a TMG Supplement
Timing plays a big role in how effective your supplementation is. For most people, the morning is best. That’s when energy production, focus, and neurotransmitter balance matter most.
Here’s how timing breaks down:
- Morning: Steady support for energy metabolism, cognition, and methylation.
- Pre-workout: Some athletes use TMG for performance and hydration balance.
- Post-workout: Can support tissue repair and recovery.
- Afternoon: Helpful on stressful days when extra support feels needed.
My own approach is simple: I take one serving of TMG with breakfast. On days when I’m training harder or working longer hours, I sometimes add another serving mid-afternoon.
TMG Supplement Dosage
Research consistently shows that 500–1,000 mg per day is the sweet spot for most people. The goal isn’t to push as high as possible—it’s to stay consistent.
Here’s a straightforward framework:
- Begin with 500 mg daily
- Give it 2–3 weeks and observe how you feel
- Move toward 1,000 mg daily if you want stronger support, particularly if homocysteine is a concern
More is not better here. What makes a TMG supplement effective is showing up every day with the right dose, not chasing numbers that don’t add value.
How to Stack a TMG Supplement
One of the biggest strengths of TMG is how well it fits into a supplement routine. It doesn’t compete—it complements. That’s why I built our K3 TMG Supplement as a simple, transparent formula you can take by itself or stack with other essentials.
Here are the pairings that make the most sense:
TMG + B12 + Folate
The classic methylation stack. B12 and folate recycle homocysteine, while TMG provides the new methyl donors needed to keep the cycle moving.
TMG + Choline
This combination supports both liver function and brain performance, covering two areas that rely heavily on methylation.
TMG + Creatine
Creatine synthesis requires large amounts of methyl groups. Taking TMG ensures you’re not depleting methylation pathways just to support creatine.
TMG + Electrolytes
Athletes and lifters will appreciate this stack. TMG acts as an osmolyte, helping cells manage hydration during training.
Who Benefits Most From TMG
While almost everyone can benefit from a TMG supplement, some groups notice the results more clearly:
- Athletes and lifters who need recovery and hydration support
- High-stress professionals with elevated methylation demands
- Adults with high homocysteine levels who want a natural way to lower them
- People focused on longevity and cellular health
- Anyone already using methylated B vitamins looking to complete the cycle
These groups place higher demands on methylation pathways, which means supplementation fills a real gap.
What It’s Not
A TMG supplement isn’t a stimulant. You won’t get an instant energy spike or jittery focus. Instead, it works in the background—building resilience, supporting recovery, and keeping your methylation cycle efficient.
It’s also not a substitute for the fundamentals. Sleep, training, and nutrition come first. Supplements are here to make those systems more effective, not to replace them.
My Daily Approach
I keep my own use straightforward. Each morning, I take one serving of TMG with a methylated B-complex. On training days, I’ll sometimes add a second serving mid-afternoon.
That’s it. It’s consistent, simple, and sustainable—exactly how I design all K3 routines.
Why I Take TMG Every Day
TMG may not be flashy, but it’s foundational. By supporting methylation, a TMG supplement strengthens the processes your body uses every day: repairing DNA, balancing neurotransmitters, recycling homocysteine, and fueling energy metabolism.
If you’re curious about the deeper science, start with this article on TMG supplements and their health benefits. If you’re ready to put it into practice, you can find our clean, transparent formula here:
TMG Supplement – Methyl Donor & Anti-Aging
Thanks for reading,
Doug Krussel
Founder, K3 Nutriments