Betaine Anhydrous
A compound that supports power output, cellular hydration, and homocysteine metabolism.
Also known as: Trimethylglycine • TMG
Overview
Betaine Anhydrous, also known as Trimethylglycine (TMG), is a modified amino acid that consists of glycine with three methyl groups attached. It functions as a methyl donor and an osmolyte. As a methyl donor, it participates in the conversion of homocysteine to methionine, which is crucial for creatine synthesis and cardiovascular health. As an osmolyte, it helps protect cells from stress by maintaining cellular water balance.
Key Benefits
Improves Power & Strength
Multiple studies have shown that betaine supplementation can increase power output, force production, and muscular endurance.
Supports Endogenous Creatine Production
By donating a methyl group to form methionine, it provides a key building block for the body's own creatine synthesis.
Acts as an Osmolyte
Helps to draw water into muscle cells, promoting cellular hydration (cell volumization), which can enhance muscle pump and protect against dehydration-induced stress.
Lowers Homocysteine
Plays a vital role in reducing levels of homocysteine, an amino acid linked to an increased risk of cardiovascular disease.
Dosage & How to Take
The standard evidence-based dose for performance enhancement is 2.5 grams per day.
| Purpose | Dose | Notes |
|---|---|---|
| Performance Enhancement | 1,250 mg, twice daily | Totaling 2.5g per day. Can be taken as a single dose as well. |
| Homocysteine Reduction | 1,500 - 6,000 mg daily | Dose may vary based on baseline homocysteine levels, often split into multiple doses. |
Best Time to Take
Timing is not critical for its ergogenic effects. It can be taken at any time of day, with or without food.
With or Without Food
Can be taken with or without food.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Betaine Anhydrous | High | General supplementation for performance and health. | The most common and researched form. |
| Betaine HCL | N/A | Supporting stomach acid levels. | This is a different product used as a digestive aid and is not interchangeable with Betaine Anhydrous for performance benefits. |
Side Effects & Safety
Common
- Generally well-tolerated. High doses (>4g) may cause mild nausea or stomach upset.
Rare
- May cause a fishy body odor in some individuals due to the excretion of a metabolite, trimethylamine (TMA).
Contraindications
- Individuals with kidney disease should consult a doctor before supplementing with betaine.
Interactions
Scientific Research
The effects of betaine supplementation on performance and body composition in collegiate females
Six weeks of betaine supplementation (2.5g/day) significantly improved body composition by reducing fat mass and increasing lean mass in resistance-trained females.
Food Sources
Products With Betaine Anhydrous
32 products in our database contain this ingredient
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.