Betaine anhydrous supports athletic performance and cardiovascular health, but may cause GI distress or elevated cholesterol.
Betaine anhydrous (trimethylglycine, TMG) is a naturally derived compound acting as both a methyl donor and osmolyte. It is commonly supplemented to potentially improve athletic performance, support cardiovascular health by reducing homocysteine, and promote liver health, particularly in NAFLD. Dosages typically range from 500mg to 6g daily, divided into multiple administrations. While generally safe, some individuals might experience gastrointestinal issues, worsening of trimethylaminuria, or possibly elevated cholesterol. Further research is necessary to fully understand its effects.
Key Information
Inside Body Harmful Score
Common Dosage
500mg to 6g daily, often split into multiple doses
Source Type
natural
Production Process
Extracted from sugar beets or synthesized chemically.
Use Type
Inside BodyPotential Benefits
This benefit supports liver function by promoting detoxification, cell regeneration, and reducing inflammation. A healthy liver is essential for various metabolic processes and overall well-being.
Cardiovascular health ensures efficient blood circulation by maintaining healthy heart and blood vessels. Benefits include reduced risk of heart disease and stroke through improved blood flow and heart function.
Beta-alanine boosts muscle carnosine, buffering against fatigue during intense exercise. This improves athletic performance in sports like sprinting, cycling, and rowing.
Whey protein isolate supports muscle growth and recovery, which enhances athletic performance and training adaptations. It provides essential amino acids needed for muscle protein synthesis and repair.
Betaine may improve muscle power and strength by supporting creatine synthesis and reducing homocysteine levels. This can lead to enhanced athletic performance, especially in strength and power sports.
Possible Side Effects
Gastrointestinal distress involves digestive discomfort like bloating, diarrhea, cramps, nausea, and vomiting. Severity varies based on individual factors and can be triggered by irritation or inflammation of the digestive tract.
Trimethylaminuria results in a fishy body odor due to the body's inability to break down trimethylamine. High doses of betaine may exacerbate the condition in susceptible individuals.
Betaine supplementation may potentially increase LDL cholesterol levels in some individuals, although this effect is not consistently observed and warrants further research. Monitoring cholesterol levels may be advisable for individuals taking betaine supplements.
Scientific Evidence
Studies investigating betaine's effects on athletic performance, homocysteine levels, and liver health in NAFLD. Research exploring the potential link between betaine supplementation and cholesterol levels. Case studies related to trimethylaminuria and betaine supplementation.
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