Betaine — is a natural compound that plays a key role in metabolism and maintaining health.
It is involved in methylation — a biochemical process necessary for DNA synthesis, neurotransmitters, and detoxification of the body.
Betaine is particularly important for lowering homocysteine levels — an amino acid whose excess is associated with the risk of cardiovascular diseases and liver dysfunction.
Due to these properties, betaine becomes a relevant nutrient for both general health and sports nutrition.
Health Benefits
- lowers homocysteine levels and protects the cardiovascular system;
- supports liver function and promotes fat metabolism;
- participates in methylation, important for DNA and neurotransmitters;
- promotes the production of stomach acid and improves digestion;
- may enhance endurance and physical performance.
Daily Requirement and Sources
The recommended daily dose of betaine is:
- for general health — 1–2.5 g per day;
- for improving athletic performance — 2.5–5 g per day.
Sources of betaine in food:
Betaine is also available as a dietary supplement. It is recommended to consult a doctor before using supplements.
To enhance bioavailability, it is better to take it with food.
Possible forms and their learnability
Nutrient forms are listed from best to worst:
Symptoms and Consequences of Deficiency
- increased homocysteine levels and a higher risk of atherosclerosis;
- fat accumulation in the liver and worsening of its functions;
- decreased production of stomach acid and digestive disorders;
- worsened cognitive function and psycho-emotional disturbances.
Possible Risks of Excess and Their Manifestations
Consuming more than 6 g of betaine per day can cause side effects, especially when using supplements:
- nausea, diarrhea, abdominal pain;
- increased cholesterol and lipid levels in the blood;
- allergic reactions (rash, itching, swelling);
- anxiety, irritability, and insomnia.
To avoid these manifestations, it is recommended to:
- not exceed the dose of 2.5–5 g per day without necessity;
- avoid simultaneous intake with other substances affecting methylation;
- monitor gastrointestinal health and cholesterol levels during prolonged use of supplements.