Ingredient Review: Betaine (Trimethylglycine)

Posted on September 20, 2021

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What is Betaine?

Betaine is a methylamine also known as trimethylglycine, containing methyl groups and the amino acid glycine. It was first discovered in sugar beets, though spinach, wheat and shellfish are all valuable sources. This ingredient is found in a range of pre-workouts as a major active ingredient.

You might be wondering what anhydrous means at this point, as often betaine is listed as betaine anhydrous. Anhydrous means “containing no water.” Basically, it is a manufacturing term that for some reason has found its way onto labels, where it has no business being, much like monohydrate. Sounds high-tec though, doesn’t it?

What does Betaine do?

The benefits of Betaine supplementation are linked to it biological effects as an osmolyte, a methyl donor, an antioxidant, a natural anti-inflammatory and a vascular protectant. Overall, betaine supplementation has been shown to promote beneficial body composition changes and increased athletic performance in endurance and resistance training.

Specific Research Results

Journal of the International Society of Sports Nutrition 2018

23 women with an average age of 21 years without any previous structured resistance training experience volunteered to receive either 2.5 grams of betaine per day or placebo for 8 weeks with a training program. The results indicated that the betaine supplemented group reduced their fat mass by 2kg, compared to placebo at 0.8kg. In this study, no changes in strength were found between the two groups.

Journal of the International Society of Sports Nutrition 2010

12 men with some resistance training experience were enrolled to receive 2.5 grams of betaine or placebo in a double-blind crossover design with a 14 day washout period. The researchers concluded that there was an increase in power and force production, with an emphasis on smaller upper-body muscle groups.

What Health Conditions may it benefit?

A pure betaine (trimethylglycine) supplement may assist with the health of the liver, heart and kidneys, as well as supporting hydration for the prevention of dehydration and heat stress during athletic performance. Anyone at risk for dehydration or heat stress may find betaine a useful supplement.

Betaine promotes activity of the betaine-homocysteine methyltransferase enzyme, which converts homocysteine to methionine. Zinc is also required as a cofactor for this enzyme. Given this role, betaine supplementation may indirectly increase SAMe (S-adenosylmethionine) levels along with supplements such as creatine (methionine sparing effect), Zinc, Vitamin B12 (methylcobalamin), Vitamin B6 (Pyridoxal-5-Phosphate) and 5-MTHF (activated folate).

Based on this, betaine supplementation may positively impact mood (not for bipolar disorder or manic depression though) and assist in the management of hyperhomocysteinaemia. Elevated homocysteine levels may increase the risk for cardiovascular disease.

What is the Recommended Dosage?

Most clinical research provides their non-placebo group with 2.5 grams of betaine daily. However, dosages as low as 500mg daily have been used. Like most supplements, they are best used daily, whether it is a rest or training day.

How to Take it?

For endurance athletes, consume in your hydration beverage during exercise and after activity until recovered. Bodybuilders and weightlifters may like to consume betaine in their pre-workout.

Is it Safe?

In May 2018, Zhao et al reported in Frontiers in Immunology that betaine is safe for daily consumption of up to 15 (fifteen) grams.

What’s the Cost?

As this product is typically sold as part of a pre-workout formulation, the total cost can only be broken down in terms of a daily serving of this product. Alien UNO Pre-Workout contains 2.5 grams of betaine per serve at a cost of $69.95 per 25 serve container.

 References

Cholewa JM et al. The effects of chronic betaine supplementation on body composition and performance in collegiate females: a double-blind, randomized, placebo controlled trial. Journal of the International Society of Sports Nutrition 2018 15;37

Gao X et al. Effect of Betaine on Reducing Body Fat – A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients 2019 Vol 11;10

Lee EC et al. Ergogenic effects of betaine supplementation on strength and power performance. Journal of the International Society of Sports Nutrition 2010 Vol 7;27

Bloomer RJ et al. Effect of betaine supplementation on plasma nitrate/nitrite in exercise-trained men. Journal of the International Society of Sports Nutrition 2011 8;5

Czapla R et al. Effect of betaine on cycling sprint power. Journal of the International Society of Sports Nutrition 2010 7 (Suppl 1)

Zhao et al. Betaine in Inflammation: Mechanistic Aspects and Applications. Frontiers in Immunology 2018 Vol 9

Kumar A et al. The metabolism and significance of homocysteine in nutrition and health. Nutrition & Metabolism. 2017 Vol 14;78