Betaine
Also known as: Betaine, TMG, Glycine Betaine, Oxyneurine, Trimethylglycine
Overview
Betaine (trimethylglycine) is an active metabolite of choline in the body and a component of beetroot. It serves a vital role in methylation in the body alongside folate, and is an osmoregulator like creatine. Betaine is also a possible ergogenic aid.
Benefits
One of betaine's major mechanisms is its role as a methyl donor. Betaine either directly donates a methyl group to reduce homocysteine into L-methionine or it increases bodily levels of S-adenosyl methionine (SAMe) or active folate molecules, both of which can go on to donate methyl groups to other parts of the body. Betaine can directly methylate homocysteine, which is potentially cardioprotective. It also indirectly affects folate and SAMe metabolism to support whole-body methylation. Betaine's other major mechanism is it acts as an osmolyte, or a molecule that is shuttled in and out of a cell to affect its hydration status. Similar to creatine, increased intracellular concentrations of betaine promote cell hydration and resilience to stressors.
How it works
Betaine effectively and reliably reduces homocysteine levels in both healthy people and people with various conditions. Elevated homocysteine levels have been associated with an increased risk of cardiovascular disease and cardiovascular events in several observational studies. Betaine has shown potential for preventing and improving nonalcoholic fatty liver disease, although there is a lack of studies in humans. There is mixed evidence on the efficacy of betaine as a performance-enhancing compound, with some studies suggesting it enhances resistance exercise performance in protocols that challenge muscular endurance with high levels of metabolic stress.
Side effects
For reducing homocysteine levels, a daily dose of 3–6 g is most commonly used in research. In healthy people, a daily dose of 1.5–3 g might be just as effective as higher doses. A dosage of 2.5 g, typically split into two 1.25 g doses, has been used to improve resistance exercise performance. Studies on liver fat and fibrosis have used a dosage of 20 g per day, divided into two 10 g doses. High doses of betaine seem to be well tolerated by most people, but like any osmolyte, it can cause diarrhea at high doses. High doses of betaine can also increase total cholesterol and LDL-cholesterol levels.
Dosage
High doses of betaine can cause diarrhea and may increase total cholesterol and LDL-cholesterol levels.
FAQs
What are other names for Betaine?
Betaine is also known as TMG, Glycine Betaine, Oxyneurine, and Trimethylglycine.
What is the recommended dosage for Betaine?
For reducing homocysteine levels, a daily dose of 3–6 g is most commonly used in research. In healthy people, a daily dose of 1.5–3 g might be just as effective as higher doses.
What are the side effects of Betaine?
High doses of betaine can cause diarrhea and may increase total cholesterol and LDL-cholesterol levels.
Supplements Containing Betaine
Recommended Articles
MTHFR Variants & Methylfolate: A Health Guide
MTHFR gene mutations affect folate metabolism, influencing health significantly; methylfolate supplementation can offer therapeutic benefits.
Nicotinamide Riboside Efficacy: Clinical Trial Insights
Clinical trials support nicotinamide riboside's potential in improving metabolic health, with significant safety and efficacy demonstrated across studies.