Betaine Anhydrous
Betaine Anhydrous
Snapshot
Betaine anhydrous (also known as trimethylglycine or TMG) is a naturally occurring compound that supports liver function, cellular hydration, methylation, and athletic performance.
What is Betaine Anhydrous?
Betaine anhydrous is a methyl donor derived from the amino acid choline. It plays a critical role in various bodily functions, including converting homocysteine to methionine—an essential process for heart and liver health. It’s also a known osmolyte, helping cells retain water for improved performance, strength, and endurance.
Where It Comes From
Betaine occurs naturally in foods such as beets, spinach, whole grains, and seafood. For supplementation, it’s typically extracted from sugar beets or synthesized in a purified form. It’s widely used in pre-workout formulas and liver support blends.
Key Nutrients & Compounds
Betaine anhydrous is composed of three methyl groups attached to a glycine molecule, allowing it to participate in vital methylation reactions. It helps regulate homocysteine levels, assists in liver detoxification, and acts as an osmolyte to support fluid balance in cells. It also indirectly supports creatine synthesis by donating methyl groups to form S-adenosylmethionine (SAMe), a universal methyl donor.
Health Benefits
Betaine anhydrous supports cardiovascular health by lowering elevated homocysteine levels, a risk factor for heart disease. It helps promote liver detoxification and protect against fatty liver buildup. In athletic populations, it enhances strength, power output, and muscle endurance—making it popular in sports nutrition. Betaine also improves cellular hydration, supporting muscle fullness and recovery.
Recommended Dosage
Clinical doses for performance and methylation support typically range from 1,500 mg to 3,000 mg per day, split into two doses (e.g., morning and pre-workout). For homocysteine-lowering effects, similar dosing is effective when taken with folate, B6, and B12.
How to Use It
Betaine anhydrous can be taken on its own or as part of a pre-workout or liver support formula. It’s available in powder or capsule form. For training benefits, take 30–60 minutes before exercise. It pairs well with creatine, betaine HCl (for digestion), and other performance-enhancing compounds.
Who Should Use It?
Ideal for athletes, bodybuilders, or anyone seeking to boost strength and endurance. It’s also beneficial for individuals needing liver detoxification support or those with elevated homocysteine due to methylation issues.
Possible Interactions or Cautions
Generally well-tolerated, but high doses may cause mild gastrointestinal upset in some people. Those with kidney disease or on medications affecting methylation should consult a healthcare provider. Always distinguish it from betaine HCl, which serves a different function.
Final Thoughts
Betaine anhydrous is a powerful performance-enhancing nutrient with far-reaching benefits—from supporting liver and heart health to boosting strength and endurance. It’s a smart addition to both wellness and fitness regimens.
Scientific Studies
Cholewa, J. M., et al. (2013). Effects of betaine supplementation on strength and power performance. Journal of the International Society of Sports Nutrition, 10(1), 39. https://doi.org/10.1186/1550-2783-10-39
Craig, S. A. S. (2004). Betaine in human nutrition. American Journal of Clinical Nutrition, 80(3), 539–549. https://doi.org/10.1093/ajcn/80.3.539
Olthof, M. R., et al. (2003). Betaine supplementation raises serum betaine and lowers plasma homocysteine in healthy men and women. Journal of Nutrition, 133(5), 1291–1295. https://doi.org/10.1093/jn/133.5.1291
Apicella, J. M., et al. (2013). Betaine supplementation enhances anabolic endocrine and performance markers in strength-trained men: A double-blind trial. Journal of the International Society of Sports Nutrition, 10, 39. https://doi.org/10.1186/1550-2783-10-39