NMN and TMG: should you take them together?
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You can take NMN and TMG together, and many people do. But I have not found a human trial showing that NMN needs TMG, or that the pair does anything that NMN alone does not. The pairing comes from a theory about methyl groups, so treat it as a personal choice. If you want both, NMN Complex puts 500mg of NMN and 600mg of TMG in one daily serving.
Your options if you want NMN and TMG
| Option | What you take | Suits you if |
|---|---|---|
| NMN Complex | 3 capsules a day: 500mg NMN, 600mg TMG, plus trans-resveratrol, pterostilbene, quercetin and vitamin B12 | You want NMN and TMG in one product and do not mind the other ingredients |
| Pure NMN plus a separate TMG | 1 NMN capsule, and TMG at the dose on its label | You want to choose your own TMG dose |
| Pure NMN on its own | 1 capsule a day | You prefer one ingredient and no theory to buy into |
What TMG is
TMG stands for trimethylglycine, also sold as betaine. Your body makes it, and it is in foods such as beetroot, spinach and wholegrains. It is called a methyl donor because it can pass on a small chemical group (a methyl group) in the body's chemistry.
Where the NMN and TMG idea comes from
The theory runs like this: when the body processes NMN, it produces nicotinamide, and clearing nicotinamide uses up methyl groups, so topping them up with TMG might make sense. It is a reasonable piece of biochemistry, but it is a theory. The human NMN trials I have read gave NMN on its own, without TMG, and none of them compared NMN with and without it.
NMN Complex contains TMG for people who want both in one bottle, not because a trial showed the pair works better. I would rather tell you that than dress it up.
Do not double up
If you take NMN Complex, do not add a separate TMG or resveratrol without counting what the Complex already gives you: 600mg of TMG and 120mg of trans-resveratrol in three capsules. Our NMN stacking guide lists the full ingredients and how to check for overlap across products.