Betaine, also known as trimethylglycine (TMG), is a naturally occurring compound found in sources such as sugar beets. It functions as a methyl donor involved in homocysteine metabolism, protein synth...
Betaine, also known as trimethylglycine (TMG), is a naturally occurring compound found in sources such as sugar beets. It functions as a methyl donor involved in homocysteine metabolism, protein synthesis, and lipid metabolism. Supplementation is used for athletic performance enhancement, cardiovascular health support via homocysteine reduction, and liver health, particularly in reducing fat accumulation. While generally considered safe, possible side effects include gastrointestinal discomfort and a fishy body odor in susceptible individuals. Evidence suggests potential benefits in athletic performance, heart health, and liver function, but further research is warranted, especially concerning long-term effects and potential impacts on cholesterol levels.
Key Information
Inside Body Harmful Score
Common Dosage
500-6000mg daily, often split into multiple doses
Source Type
natural
Production Process
Betaine is typically extracted from sugar beets. It can also be produced synthetically, although extraction from natural sources is more common for dietary supplements.
Use Type
Inside BodyPotential Benefits
Muscle growth (hypertrophy) is primarily driven by resistance training, adequate protein intake, and sufficient caloric surplus, leading to increased muscle size and strength. Hormonal factors, rest, and genetics influence the rate and extent of this process.
This benefit supports liver function by promoting detoxification, cell regeneration, and reducing inflammation. A healthy liver is essential for various metabolic processes and overall well-being.
Supports cardiovascular health.
Whey protein isolate supports muscle growth and recovery, which enhances athletic performance and training adaptations. It provides essential amino acids needed for muscle protein synthesis and repair.
Betaine may improve muscle power and strength by supporting creatine synthesis and reducing homocysteine levels. This can lead to enhanced athletic performance, especially in strength and power sports.
Betaine lowers elevated homocysteine levels by converting it into methionine. Reducing homocysteine is beneficial for cardiovascular health.
Betaine helps reduce liver fat accumulation (NAFLD) by promoting VLDL export and improving lipid metabolism, supporting liver health.
Possible Side Effects
Gastrointestinal issues include nausea, diarrhea, abdominal discomfort, and vomiting, potentially stemming from altered gut motility, microbiota changes, or irritation. While often mild, persistent symptoms necessitate evaluation, and contributing factors like pre-existing conditions should be considered.
Gastrointestinal discomfort includes nausea, bloating, and diarrhea, typically mild and transient. Symptoms are often dose-dependent and vary in severity.
L-Carnitine, especially at high doses, may cause a fishy body odor due to the metabolism of trimethylamine. This is more likely in individuals prone to trimethylaminuria.
Trimethylaminuria results in a fishy body odor due to the body's inability to break down trimethylamine. High doses of betaine may exacerbate the condition in susceptible individuals.
Betaine supplementation may potentially increase LDL cholesterol levels in some individuals, although this effect is not consistently observed and warrants further research. Monitoring cholesterol levels may be advisable for individuals taking betaine supplements.
Scientific Evidence
Several studies have investigated betaine's effects on athletic performance (e.g., strength, power), homocysteine levels, and liver function. Search terms include 'betaine athletic performance,' 'trimethylglycine homocysteine,' and 'betaine NAFLD' on PubMed and Google Scholar for relevant research articles. Specific citations are needed to reference key studies for a research paper.
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