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Betaine Monohydrate

Also known as: Betaine, trimethylglycine, TMG, Betaine monohydrate

Overview

Betaine monohydrate is a naturally occurring compound found in foods such as beets, spinach, and whole grains. It functions primarily as a methyl donor in the methionine-homocysteine cycle and as an osmolyte, protecting cells under stress. It is commonly used as a dietary supplement for improving body composition, exercise performance, and liver health. Research on betaine supplementation has matured with multiple randomized controlled trials (RCTs) and meta-analyses, providing a robust evidence base. While some findings are mixed, particularly regarding body composition effects, its roles as a methyl donor and osmolyte are well-established, contributing to its potential benefits in various physiological processes.

Benefits

Betaine monohydrate has been studied for several potential benefits, with varying strengths of evidence. A 2019 systematic review and meta-analysis suggested that betaine supplementation might significantly reduce total body fat mass by approximately 2.53 kg and body fat percentage by 2.44%, though a later 2022 meta-analysis with a larger sample size found no significant improvement in body composition indices. This discrepancy highlights the need for further research to clarify its effects on fat loss. For exercise performance, a 2024 systematic review and meta-analysis indicated that chronic betaine supplementation (minimum one week) can improve muscular strength and endurance with small to moderate effect sizes, particularly in upper and lower body strength. Acute supplementation, however, shows mixed results. Betaine is also investigated for its role in liver health, homocysteine metabolism, and potential cardiovascular benefits, though these areas have not been the primary focus of recent high-quality meta-analyses.

How it works

Betaine primarily functions through two key mechanisms. Firstly, it acts as a methyl donor in the remethylation of homocysteine to methionine. This process is crucial for various methylation reactions throughout the body, which are vital for DNA synthesis, protein function, and neurotransmitter production. Secondly, betaine serves as an osmolyte, helping to stabilize cellular hydration and protect cells from osmotic stress. By maintaining cell volume and integrity, it can support cellular function, particularly in muscle cells. These combined mechanisms are believed to contribute to its observed effects on improved muscle function, enhanced exercise performance, and potential fat metabolism. When taken orally, betaine exhibits high bioavailability and is readily absorbed in the small intestine.

Side effects

Betaine monohydrate is generally considered safe for consumption at typical supplemental doses. Adverse effects are rare, but some individuals may experience mild gastrointestinal discomfort, such as nausea or diarrhea. There have been no significant drug interactions or contraindications consistently reported in the scientific literature. However, it is important to note that the safety of betaine supplementation has not been extensively studied in special populations, including pregnant women, breastfeeding mothers, and children. Therefore, these groups should exercise caution and consult a healthcare professional before using betaine. While no established maximum safe dose exists, doses exceeding 9 grams per day may increase the risk of experiencing side effects. Individuals with pre-existing medical conditions should also consult their doctor before starting betaine supplementation.

Dosage

Effective dosages of betaine monohydrate, as observed in scientific studies, typically range from 1.25 grams to 6 grams daily. For exercise performance benefits, chronic supplementation, defined as at least one week of consistent intake, appears to be necessary rather than acute, single-dose use. There is no officially established maximum safe dose for betaine; however, doses above 9 grams per day may elevate the risk of experiencing adverse side effects. The timing of supplementation relative to exercise can vary, with some studies employing daily dosing regimens and others utilizing acute pre-exercise dosing. The form of betaine (e.g., powder, capsule) and individual absorption rates may also influence optimal dosage, though these factors are less commonly detailed in general guidelines.

FAQs

Does betaine reduce body fat?

Evidence is mixed; some meta-analyses suggest modest fat loss, while others, including more recent ones, show no significant effect on body composition.

Does betaine improve exercise performance?

Chronic supplementation (at least one week) may modestly improve muscular strength and endurance, particularly in the upper and lower body.

Is betaine safe?

Yes, betaine is generally considered safe with minimal side effects at recommended doses. Gastrointestinal discomfort is rare.

How long does it take to see benefits from betaine?

Performance benefits typically require at least one week of consistent supplementation to become noticeable.

Research Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC6835719/ – This systematic review and meta-analysis by Cheng et al. (2019) analyzed six RCTs involving 195 participants. It found that betaine supplementation significantly reduced total body fat mass and percentage, but not body weight or BMI. The study noted low heterogeneity and no publication bias, though it acknowledged limitations due to the small sample size and limited number of trials.
https://www.fisiologiadelejercicio.com/wp-content/uploads/2024/11/Effects-of-chronic-betaine-supplementation-on.pdf – A 2024 systematic review and meta-analysis by Fisiologiadelejercicio et al. concluded that chronic betaine supplementation improves muscular strength and endurance. The study reported small to moderate effect sizes, particularly for upper and lower body strength, using a random-effects model to account for heterogeneity. Acknowledged limitations included variability in dosing and participant training status across studies.
https://pubmed.ncbi.nlm.nih.gov/34743773/ – This systematic review and meta-analysis by Ashtary-Larky et al. (2022), which included a larger sample size than previous studies, concluded that betaine supplementation did not significantly improve body composition measures such as body mass, BMI, or fat mass. This finding challenges earlier positive results and highlights the need for more research due to heterogeneity in study designs and populations.