Betaine

Betaine, also known as trimethylglycine (TMG), is a naturally occurring compound found in foods like beetroot, spinach, and whole grains. Traditionally, it has been used both as a dietary supplement and as a therapeutic agent for certain metabolic disorders, particularly those involving elevated homocysteine levels. In the body, betaine acts as a methyl donor, supporting crucial biochemical processes such as DNA methylation and the methionine cycle. Modern research highlights its potential benefits for liver health, cardiovascular function, digestion, and cellular protection, with emerging evidence also suggesting roles in athletic performance and neuroprotection.

Key Facts

• Betaine is a vital methyl donor involved in homocysteine metabolism, helping to convert homocysteine to methionine and thus supporting cardiovascular health.
• It acts as an osmolyte, helping cells maintain fluid balance and resilience under stress.
• Betaine supplementation has shown promise in reducing fatty liver disease and supporting liver detoxification processes.
• It is used in the form of betaine hydrochloride (HCl) to support stomach acid production and improve digestion, especially in cases of low stomach acid.
• Some studies indicate that betaine may enhance muscle power, endurance, and recovery, making it popular among athletes.
• Betaine’s anti-inflammatory and antioxidant properties contribute to its potential in protecting against chronic diseases and supporting immune function.

What does the research say about betaine and its effects on the body?

Research shows that betaine plays a multifaceted role in human health, primarily by acting as a methyl donor and osmolyte. Supplementation can lower homocysteine levels, support liver function, improve cellular resilience, and may help with metabolic and inflammatory conditions. However, while it reliably reduces homocysteine, evidence for direct prevention of cardiovascular events remains inconclusive, and more clinical trials are needed to establish its broader health benefits.

How is betaine traditionally used?

Traditionally, betaine was extracted from sugar beets and used to treat certain metabolic disorders, particularly homocystinuria—a rare genetic condition that leads to high homocysteine levels. It has also been used to support digestion, either as a food additive or as betaine HCl to address low stomach acid. In folk medicine, foods rich in betaine have been valued for their perceived benefits to liver and digestive health.

How to take betaine?

Betaine is available as a dietary supplement in powder, tablet, or capsule form, and as betaine HCl for digestive support. It can also be increased through diet by consuming betaine-rich foods such as beetroot, spinach, quinoa, and whole grains. For digestive support, betaine HCl should be taken with meals, especially those containing protein, to maximise its effect on stomach acid production.

Are there any known side effects or precautions when using betaine?

Betaine is generally well tolerated, but some people may experience gastrointestinal discomfort, such as nausea, diarrhoea, or stomach upset. At higher doses, it may increase LDL cholesterol levels. Rarely, neurological symptoms or behavioural changes have been reported, especially in those with underlying metabolic disorders. Pregnant or breastfeeding women, and those with pre-existing medical conditions, should consult a healthcare professional before use.

How long does it take to see the benefits of betaine?

The time to notice benefits depends on the intended use. For digestive support, improvements may be felt within a few days to a week of regular use with meals. For lowering homocysteine or supporting liver health, measurable effects may take several weeks, with studies often assessing outcomes after six weeks or more of supplementation.

What to look for when purchasing betaine products?

Choose products from reputable brands that provide clear labelling and third-party testing for purity and potency. For betaine HCl, ensure the product specifies the amount of betaine per serving and avoid unnecessary fillers. If using for a specific health condition, consult a healthcare provider for guidance on dosing and suitability.

Medino Recommends

Is betaine good for fatty liver?

Yes, research suggests that betaine supplementation can help prevent or reduce fat accumulation in the liver, particularly in cases of non-alcoholic fatty liver disease (NAFLD) and alcoholic liver disease. It supports liver detoxification and fat metabolism, making it a promising adjunct in liver health management.

Can betaine help with athletic performance?

Some studies indicate that betaine may improve endurance, muscle power, and recovery, likely due to its role in methylation and cellular hydration. While findings are promising, more research is needed to confirm its efficacy for athletic performance in the general population.

What foods are naturally high in betaine?

Betaine is abundant in beetroot, spinach, whole grains (such as wheat bran and quinoa), and some seafood. Including these foods in your diet can help increase your natural intake of betaine without the need for supplementation.

Written by Gintare Sukyte