[SOLVED] Help understanding if I need G-sync on or off. Also monitors A-sync/freesync

[Critik]

So I am just not sure if I need these settings on or off. I will post my specs at the bottom. Anyways, My monitor has an option that says Adaptive-Sync/Freesync on/off, and my GPU(specs below) has options in the control panel That say Enable G-sync/ G-sync, compatible monitor, and has options for enabling it in full screen or windowed, also a third option for the monitor that says enable the settings for the selected display model. G-sync is currently enabled in my GPU control panel.
I want to know if I actually need these things enabled on my monitor and my GPU settings. If not maybe when I would need to use it. Also, is it lowering my FPS by having G-sync enabled.
Operating System
Windows 10 Home 64-bit
CPU
AMD Ryzen 5 3600 36 °C
Matisse 7nm Technology
RAM
16.0GB Dual-Channel Unknown @ 1066MHz (15-15-15-36)
Motherboard
ASUSTeK COMPUTER INC. ROG STRIX B450-F GAMING (AM4) 45 °C
Graphics
VG278 (1920x1080@144Hz)
4095MB NVIDIA GeForce RTX 2060 SUPER (ASUStek Computer Inc) 35 °C
Storage
465GB Samsung SSD 860 EVO 500GB (SATA (SSD)) 41 °C
Optical Drives
No optical disk drives detected

 

[Colif]

Don't enable Windowed/ full screen in nvidia control panel, as it conflicts with some windows apps.
you want ELMB off in monitor settings - To activate Adaptive-Sync/FreeSync, turn off ELMB function first.
refer page 3-4 https://dlcdnets.asus.com/pub/ASUS/LCD Monitors/VG278/VG278_English_V1.pdf

you want adaptive sync on, on the monitor, and G sync on, on the Nvidia control panel.