Betaine (Trimethylglycine · TMG · Osmolyte & Methyl Donor)
| CAS No. | 107-43-7 |
| Class | Vitamin-like Factor · Quaternary Ammonium Compound · Osmolyte · Methyl Donor |
| Source | Beta vulgaris (Sugar beet) — root molasses (primary commercial source); also spinach, wheat germ, quinoa, shellfish |
| Claim strength | High |
| Buy from Herbuno | Betaine Monohydrate → · Betaine Anhydrous → |
Betaine was first isolated from sugar beet molasses in 1864 by Karl Scheibler and named after Beta vulgaris. The Hordaland Homocysteine Study identified betaine as a key dietary determinant of circulating homocysteine levels — elevated homocysteine is a well-established cardiovascular risk marker. Betaine functions through two primary physiological mechanisms: as a methyl donor in the BHMT pathway — converting homocysteine to methionine — and as an osmolyte, protecting cells from osmotic stress.
Betaine for Liver Health, Homocysteine, Athletic Performance & Body Composition — Evidence
Liver health — NAFLD and hepatoprotection: Multiple RCTs document improvements in liver enzyme markers (ALT, AST) and liver fat content in NAFLD with betaine supplementation at 10–20g per day. Betaine's hepatoprotective mechanism involves methyl donation for phosphatidylcholine synthesis and osmolyte-mediated protection of hepatocytes. Claim strength: High.
Homocysteine reduction: Betaine is a direct methyl donor for homocysteine-to-methionine conversion via the BHMT pathway. Multiple RCTs confirm significant reductions in plasma homocysteine with betaine supplementation at 1.5–6g per day. Claim strength: High.
Athletic performance: Multiple RCTs in resistance-trained athletes document improvements in power output, force production, and anaerobic capacity with betaine at 2–5g per day. Claim strength: Moderate–High.
Body composition: Several RCTs document improvements in lean body mass and reductions in fat mass with betaine supplementation over 6-week training periods. Claim strength: Moderate.
Betaine Dosage, Grade Selection & Formulator Specification
Clinically referenced dose: 2–5g per day for athletic performance and body composition. 1.5–6g per day for homocysteine reduction. 10–20g per day for NAFLD liver health.
Monohydrate vs anhydrous: Betaine monohydrate contains approximately 88.9% betaine by weight. Betaine anhydrous is 100% betaine by weight — preferred for capsule formulations where fill weight efficiency matters. Betaine anhydrous is hygroscopic — storage requires moisture-barrier conditions.
Pairs with: Folate and Vitamin B12 (comprehensive homocysteine management), choline (methyl donor combination), creatine (ergogenic performance stack).
Frequently Asked Questions — Betaine
What is the difference between betaine and choline?
Choline is the dietary precursor to betaine — oxidised to betaine in the liver. Betaine then donates methyl groups to homocysteine via the BHMT pathway. Betaine and choline are complementary rather than interchangeable.
How does betaine compare to folate and B12 for homocysteine management?
Folate and B12 work through the methionine synthase pathway. Betaine works through the BHMT pathway primarily in the liver. Both lower homocysteine via different routes — the combination provides comprehensive coverage of all homocysteine metabolic pathways.
What dose is clinically supported for athletic performance?
2–2.5g per day of betaine anhydrous, typically split into two doses. Most performance RCTs show improvements in bench press power, squat force, and vertical jump at 2.5g per day over 14 days.
Is betaine from sugar beet the same as from other sources?
Chemically identical. Commercial betaine is produced from sugar beet molasses as a natural byproduct of sucrose extraction. Confirm source on the CoA if natural/food-derived origin is required for label positioning.
Claim-strength scale – High = multiple human studies; Moderate = a few trials; Emerging = early lab data.
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