Important Choline and TriMethylGlycine: underrated nutrients for men's health. An overview:

[Yakub]

Aim of this thread: The aim of this thread is for me to try to present the importance of choline and it metabolites in a easy and digestible format


Disclaimer: Choline has many other functions in the body besides the one I'm going to be talking about in the thread.

In this thread I'll be focusing on choline and TMG (trimethylglycine) effects on "men's health", so things like strength/exercise performance, libido and mental well-being well be a focus of this thread.

Part one: What is choline and TMG (trimethylglycine)?
A quick summary, I'm not going to go in depth ​

Choline is an essential vitamin like nutrient needed for many function mainly such things as: neurodevelopment, fetal development, mitochondrial function, enhancing energy production, brain health, fat metabolism, aids in the prevention of fatty liver disease, also important for making the membrane of your cells.

TMG (trimethylglycine) is an metabolite of choline mainly know as being methylation donor and osmoprotectant, an osmoprotectant is basically helping protect the your body's cells from dehydration by increasing the water retention of your cells.

it also has benefit such as: muscle and strength increases, anti inflammations probertites, also aids cardiovascular health by preventing the build up cholesterol, metabolic health, and digestive health, and sooooo much more.

Part two: the benefits of choline and TMG for men's health.

2a: choline and mental health: ​

Acetylcholine an important excitatory neurotransmitter is made from choline and Acetyl-CoA.

Acetylcholine benefits include: aiding in memory formation, memory retention and learning. Improving your focus and attention span, so if attention span has has been ruin from rotting and short form content Acetylcholine is for you.

sources: https://www.sciencedirect.com/science/article/abs/pii/S0166432810007588

https://www.cell.com/neuron/fulltext/S0896-6273(12)00802-1

Acetylcholine also can help with anxiety and depression, Acetylcholine deficiency and dysregulation have been linked to mood disorders such as the previous mention anxiety, depression and mania

sources: https://ajcn.nutrition.org/article/S0002-9165(23)23277-3/fulltext

Cholinergic Regulation of Mood: From Basic and Clinical Studies to Emerging Therapeutics - PMC

Mood disorders are highly prevalent and are the leading cause of disability worldwide. The neurobiological mechanisms underlying depression remain poorly understood, although theories regarding dysfunction within various neurotransmitter systems ...

pmc.ncbi.nlm.nih.gov

Acetylcholine has been show to have neuroprotective effects as it has been shown to improve symptoms of patients with Alzheimer’s Disease

source: https://pubmed.ncbi.nlm.nih.gov/29850777/

2b: choline's effect body composition, fat loss, alethic performance, strength and size,: ​

Choline has very important effect on exercise performance, muscle growth and strength gains. In a study done of 50-70 year old elders, it shown the group with lower choline intake experienced less muscle growth and strength gains compared to the group with the high choline intake.

source: https://pmc.ncbi.nlm.nih.gov/articles/PMC10534351/

Choline and body composition: choline is vital for synthesizing phosphatidylcholine, phosphatidylcholine is important for enhancing fat metabolism transporting lipids and cholesterol, which well help in your fat loss journey.

Sources: https://pmc.ncbi.nlm.nih.gov/articles/PMC4096089/

Metabolic and Structural Effects of Phosphatidylcholine and Deoxycholate Injections on Subcutaneous Fat: A Randomized, Controlled Trial - PMC

Phosphatidylcholine and deoxycholate (PC-DC) injections are a popular nonsurgical method to eliminate unwanted fat. The safety and efficacy of this approach is uncertain. The authors evaluate the effects of PC-DC treatments on body composition, ...

pmc.ncbi.nlm.nih.gov

choline can also aid in your recovery post exercise by aiding cellular repair and reducing post exercise inflammation. Choline can also reduce exercise-induced fatigue allowing you to push yourself more, and for longer.

2c: TMG effect on exercise performance and testosterone levels:
​

TMG has been shown to dramatically increase your testosterones levels, almost as much as 200%(with exercise) and up to 100% without exercise. TMG can do this mainly because of its anti-inflammatory property's and anti corstrial effects as inflammation is one of the main causes in reduction of testosterone levels.

Source: https://pmc.ncbi.nlm.nih.gov/articles/PMC9116406/




TMG also has good effect on exercise performance: in several studies it has been shown to increase athletes on rep max, Vo2 max and their sprinting performance compared to the placebo.

Sources: https://pmc.ncbi.nlm.nih.gov/articles/PMC9116406/

Effects of Betaine Supplementation on Muscle Strength and... : The Journal of Strength & Conditioning Research

ements. The purpose of this systematic review of the literature was to investigate the effects of BET supplementation on muscular strength and power. A computerized literature search of 3 databases (PubMed, MEDLINE, and Scopus) was performed. Included in the review were randomized controlled...

journals.lww.com

Also has shown to increase exercise performance in CrossFit athletes.

https://www.mdpi.com/2504-3900/91/1/26

And TMG can increase creatine synthesis leading to an increase to exercise performance. We should all know what creatine does. Its the post popular exercise supplement. But if you don't anything just watch some videos on it.

Part three: where to get choline and recommend daily intake:
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Choline can be easily obtained from your diet. Many animal products contain choline, with the ones with the highest content of choline being eggs and livers.


The RDA for choline is around 500mg of choline a day. But I'd recommend going much higher than that because you may have a high methylation need due to your genetics, so aim for around 1000-2000mg.

How you can get TMG: If you eat enough choline you body will make TMG from that. But you can also get TMG through foods. Heres the list:

The end.

Thanks for reading. If you want to discuss or add on to this feel free to.

If I got something wrong please let me know, I'm still trying to learn.

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