Betaine B

A small and unstable effect on strength; it changes body composition little

For the goalStrength Mass Recomposition Fat lossthere are certified formsnote: doping control

Citable fact

«Betaine» — evidence level B. Dosage: 2.5 g per day, usually divided into two servings of 1.25 g. Some studies used a loading regimen of 5 g per day for a week followed by a switch to 2.5 g. Source: PMID 39514262, permanent link to the source in the list below.

How it works

Betaine (trimethylglycine) works as a methyl group donor in the conversion of homocysteine to methionine and as an organic osmolyte protecting cells from dehydration. Its role in creatine synthesis and in maintaining cell volume is additionally discussed, which could theoretically enhance the anabolic signal. The effect is thought to be more noticeable against a background of methyl group deficiency or dehydration, which explains the discrepancy in results between studies.

Dosage and intake

Dosage

2.5 g per day, usually divided into two servings of 1.25 g. Some studies used a loading regimen of 5 g per day for a week followed by a switch to 2.5 g

When to take

In divided doses during the day with food; the intake is tied to consistency rather than to the time around training. With the loading regimen - 5 g per day for the first week

Doses are given for adults. For profiles under 18 the app does not show doses, and during pregnancy and lactation the personal calculation is replaced by advice to consult a doctor.

Forms

Anhydrous betaine or betaine hydrochloride in powder and capsules. The powder is hygroscopic and has a characteristic taste; it is also found in beets and spinach

What is confirmed

A small increase in strength and power in the meta-analysis
Lowers homocysteine levels, which is important for cardiovascular health
Works as an osmolyte and may support cell hydration
Participates in methyl group metabolism together with folate and vitamin B12

Adverse effects and limitations

The effect on sports performance is small and is not reproduced in all studies
Some studies were conducted with methodological limitations, which reduces confidence in the conclusion
May cause unpleasant body odor and fishy breath at high doses
Long-term use raises LDL levels in some people, which requires monitoring of the lipid profile

Interactions

With folate and vitamin B12 - they participate jointly in homocysteine metabolism
With creatine - betaine participates in creatine synthesis, but combined intake gives no proven advantage
With proton pump inhibitors and other drugs affecting acidity - a change in absorption is possible

Who must not use it

Under 18 years: There are insufficient studies in children and adolescents; not recommended
Pregnancy and lactation: Intake at doses above dietary levels during pregnancy and lactation has not been studied
Hyperlipidemia - monitor the lipid profile with long-term use
Liver and kidney disease - caution
A tendency to stomach upset - take with food

Sources

Open in the app

This page holds reference data with links to studies. In the app you can calculate calories and macros for your goal, build a personal supplement stack and review weekly training volume.

Open «Betaine» in the app