Betaine Anhydrous as Trimethylglycine
Also known as: Betaine anhydrous, Trimethylglycine (TMG), TMG, Glycine betaine, Betaine, Betaine Anhydrous
Overview
Betaine anhydrous, also known as trimethylglycine (TMG), is a naturally occurring compound found in foods like beets, spinach, cereals, and seafood. It functions as both an osmolyte, helping cells maintain fluid balance, and a methyl donor, participating in crucial metabolic processes. As a supplement, betaine anhydrous is used to support liver health, potentially reduce body fat, and improve athletic performance. It plays a role in methionine homeostasis by donating methyl groups, which is essential for various biochemical reactions. While research shows promise, particularly for body fat reduction, the overall evidence is mixed, and more studies are needed to confirm all claimed benefits. Betaine anhydrous is highly water-soluble and readily absorbed in the body.
Benefits
Betaine anhydrous has shown potential benefits in body fat reduction and liver health. A meta-analysis of randomized controlled trials (RCTs) indicated a significant reduction in total body fat mass (−2.53 kg) with betaine supplementation. Animal and some human studies suggest that betaine can prevent hepatic fat accumulation and restore methionine homeostasis, especially in cases of alcohol-induced and metabolic-associated liver disease. Some evidence suggests improved blood lipid status at higher doses (≥4 g/day), although results are inconsistent. Limited evidence supports ergogenic effects on athletic performance, warranting further research. Individuals with obesity or metabolic syndrome may experience modest body fat reduction and improved liver function. The clinical relevance of these effects may vary depending on the individual and specific condition.
How it works
Betaine anhydrous primarily functions as a methyl donor, supporting methionine synthesis and homocysteine metabolism. It donates methyl groups, which are crucial for various biochemical reactions in the body. Additionally, betaine acts as an osmolyte, protecting cells from osmotic stress by helping maintain fluid balance. In the liver, betaine modulates lipid accumulation, potentially improving liver function. It interacts with key enzymes such as methionine synthase and betaine-homocysteine methyltransferase (BHMT). Betaine is rapidly absorbed from the gut and exhibits high bioavailability, allowing it to efficiently participate in these metabolic processes.
Side effects
Betaine anhydrous is generally well-tolerated at recommended doses. Common side effects, occurring in more than 5% of users, include mild gastrointestinal discomfort such as nausea and diarrhea. Uncommon side effects, reported in 1-5% of users, include rare instances of body odor and insomnia. Rare side effects, affecting less than 1% of users, may include allergic reactions and severe gastrointestinal distress. No major drug interactions have been reported, but caution is advised when using medications that affect homocysteine or methionine metabolism. There are no established contraindications, but individuals with severe kidney or liver disease should exercise caution. Pregnant or lactating women should avoid betaine anhydrous unless prescribed by a healthcare professional. Use in children should only occur under medical supervision.
Dosage
The minimum effective dose of betaine anhydrous for metabolic effects is typically between 1.25 and 2 g/day. Optimal dosage ranges are generally between 2 and 6 g/day, divided into two doses. While doses up to 15 g/day have been used in studies without serious adverse effects, this is not recommended for long-term use. It is best to take betaine anhydrous with meals to reduce the likelihood of gastrointestinal discomfort. Betaine anhydrous is the preferred form for supplementation, and prescription forms are standardized. It is well-absorbed orally, and while no specific cofactors are required, adequate B-vitamin status may enhance its effects.
FAQs
Is betaine anhydrous safe?
Betaine anhydrous is generally safe at recommended doses. Monitor for gastrointestinal side effects. Consult a healthcare provider if you experience any adverse reactions.
When should I take betaine anhydrous?
Take betaine anhydrous with meals to minimize potential gastrointestinal discomfort. Consistency in timing can help maintain stable levels in the body.
What results can I expect from taking betaine anhydrous?
Expect modest reductions in body fat and potential liver health benefits. Effects on athletic performance are less certain and may vary. It is not a miracle fat burner.
Are there any misconceptions about betaine anhydrous?
It's not a 'miracle' fat burner; benefits are modest and population-specific. It works best when combined with a healthy diet and exercise.
Who should avoid taking betaine anhydrous?
Pregnant or breastfeeding women, and individuals with severe kidney or liver disease, should consult a healthcare professional before use.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6835719/ – This systematic review and meta-analysis of 6 RCTs (n=195) found that betaine supplementation significantly reduced total body fat mass (−2.53 kg). The study highlights the potential of betaine as a supplement for body fat reduction, but acknowledges limitations such as small sample sizes and heterogeneity in study protocols, suggesting the need for further research.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8224793/ – This comprehensive review discusses betaine's biological effects, particularly its role in supporting liver health by restoring methionine homeostasis and reducing hepatic fat accumulation. While the review includes both animal and human studies, it provides valuable mechanistic insights into how betaine functions within the body, supporting its potential use in managing liver-related conditions.
- https://www.mdpi.com/1420-3049/28/12/4824 – This meta-analysis examined the effects of betaine on blood lipids, finding some evidence for improved blood lipid status at doses of 4 g/day or higher. The authors note that the results are inconsistent and that more research is needed to draw definitive conclusions about betaine's impact on blood lipid profiles.
- https://www.healthline.com/nutrition/tmg-supplement – This is a general overview of TMG (betaine) supplements, outlining their potential benefits and uses. It serves as a basic introduction to the supplement for a general audience.
- https://www.webmd.com/vitamins/ai/ingredientmono-1008/betaine-anhydrous – This WebMD page provides basic information on betaine anhydrous, including its uses, potential side effects, and dosage guidelines. It is a general resource for consumers seeking information about this supplement.
