Dimethylglycine is found in small amounts in foods such as beans, cereal grains, brown rice, pumpkin seeds and liver. It is also produced in the body during the metabolism of choline and betaine-related compounds.

DMG was once loosely referred to as “vitamin B16”, but this name is outdated and misleading. It is not considered a true vitamin because there is no established dietary deficiency disease linked to DMG in the way there is for recognised vitamins.

DMG has historically been promoted for energy, endurance and oxygen-related performance support. Some older studies explored DMG or DMG-containing compounds in exercise settings, with mixed results. That means the topic is interesting, but not strong enough for inflated performance claims.

For practical use, DMG is better framed as a nutrient that may support normal cellular metabolism as part of a broader plan. For energy concerns, it is still important to consider sleep, iron status, B vitamins, thyroid health, protein intake, training load and recovery.

In other words, DMG may sit in the toolbox. It should not be asked to repair the whole house while the foundations are quietly waving a red flag.

Older studies have explored DMG or DMG-containing compounds in trained runners and treadmill performance. Some findings were positive, while others showed no clear measurable performance benefit.

For active adults, DMG may be considered as part of a broader supplement plan, especially where methylation and cellular energy are relevant. However, more established performance nutrients such as creatine, beta-alanine, electrolytes, protein and carbohydrate timing may be more directly relevant depending on the goal.

DMG supplement doses vary by product. Some products use capsule doses, while powders allow more flexible serving sizes. The safest approach is to follow the product label and seek professional advice where there are medical conditions, medicines or complex health needs.

Possible side effects may include digestive upset, changes in alertness or sleep disruption in sensitive people. Anyone who feels overstimulated by methylation or energy-support nutrients should reassess dose, timing and ingredient overlap.

Pregnant or breastfeeding people, children, people taking prescription medicines, and those managing neurological, mental health, seizure-related, kidney, liver or complex metabolic conditions should seek professional advice before using DMG.