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:
| Product | Price, $ |
|---|---|
Kirkman Labs, TMG , 500 mg, 120 Capsules | 40.21 |
Kirkman Labs, TMG Liquid, Natural Raspberry, 16 fl oz (473 ml) | 43.84 |
Life Extension, TMG, 1,000 mg, 60 Liquid Vegetarian Capsules (500 mg per Capsule) | 10.32 |
Nutricost, TMG, 750 mg, 120 Capsules | 9.67 |
NOW Foods, TMG, 1,000 mg, 100 Tablets | 18.94 |
ProHealth Longevity, TMG Pro, 1,000 mg, 120 Tablets | 20.24 |
Source Naturals, TMG, 750 mg, 60 Tablets | 8.86 |
Source Naturals, TMG, 750 mg, 120 Tablets | 16.58 |
Source Naturals, TMG, 750 mg, 240 Tablets | 33.38 |
Swanson, TMG Trimethylglycine, 500 mg, 90 Capsules | 6.98 |
| Product | Price, $ |
|---|---|
Best Naturals, Betaine HCL, 648 mg, 250 Capsules | 15.14 |
Enzymedica, Fast-Acting Betaine HCl, 60 Capsules | 13.14 |
Enzymedica, Betaine HCl, 120 Capsules | 19.33 |
Nutricost, Betaine HCl + Pepsin, 240 Capsules | 14.77 |
Nature's Life, Betaine HCl, 648 mg, 250 Capsules | 38.04 |
NOW Foods, Betaine HCl, 120 Veg Capsules | 14.88 |
Source Naturals, Betaine HCl, 650 mg, 180 Tablets | 40.32 |
Swanson, Betaine HCl Hydrochloric Acid with VegPeptase, 250 Veggie Capsules | 17.53 |
Thorne, Betaine HCL & Pepsin, 225 Capsules | 47.36 |
Vital Nutrients, Betaine HCl, Pepsin, Gentian Root Extract, 225 Capsules | 43.58 |
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.