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Betaine Nitrate

Also known as: Betaine, Trimethylglycine (TMG), Glycine Betaine

Overview

Betaine, also known as trimethylglycine (TMG), is a naturally occurring compound found in foods like beets, spinach, and shellfish, and synthesized in the body from choline. It functions as an osmolyte, aiding in cellular hydration and stability, and participates in methylation processes as a methyl donor in the methionine cycle. Betaine is used as a dietary supplement to potentially improve athletic performance and reduce muscle fatigue. Research on betaine supplementation is moderately mature, with several randomized controlled trials (RCTs) and meta-analyses available. While some studies suggest benefits, the evidence is inconsistent, and high-quality studies often show no significant effects on body composition. Betaine is available in various forms, including capsules, tablets, and sports drinks.

Benefits

Current evidence suggests that betaine supplementation does not significantly improve body composition indices such as body mass (BM), body mass index (BMI), fat mass (FM), body fat percentage (BFP), and fat-free mass (FFM). A systematic review and meta-analysis of 12 RCTs found no significant differences in these outcomes. Some studies suggest betaine may reduce muscle fatigue and improve athletic performance, but a review of five RCTs found the evidence to be very low due to significant variability in study designs and outcomes. There is no clear evidence that betaine supplementation offers specific benefits to particular populations beyond the general findings.

How it works

Betaine primarily functions as an osmolyte, helping to maintain cellular hydration and stability. It also participates in methylation processes by serving as a methyl donor in the methionine cycle. By stabilizing cellular structures and potentially enhancing energy metabolism, betaine can influence muscle function and reduce muscle fatigue. It is well-absorbed from the gastrointestinal tract and distributed throughout the body, interacting with molecular targets involved in the methionine cycle and cellular osmotic regulation.

Side effects

Betaine is generally considered safe and non-toxic. There are no commonly reported side effects associated with betaine supplementation. No significant uncommon or rare side effects have been documented in the available literature. While there is limited evidence on significant drug interactions, caution should be exercised when using betaine with other supplements or medications. No specific contraindications are known, but individuals with certain medical conditions, as well as pregnant or breastfeeding women, should consult healthcare providers before starting supplementation.

Dosage

Typical dosages of betaine range from 2 to 6 grams per day, although the minimum effective dose for athletic performance and other benefits is not well established. There is no consensus on an optimal dosage range due to the variability in study findings. No maximum safe dose has been established, but doses up to 6 grams per day have been used in studies without significant adverse effects. The timing of betaine supplementation is not clearly defined in the literature. Betaine can be taken in various forms, including capsules, tablets, or as part of a sports drink, with no significant impact on its efficacy. It is well-absorbed from the gastrointestinal tract, and its absorption is not significantly affected by other nutrients.

FAQs

Is betaine supplementation safe?

Betaine is generally safe, but as with any supplement, it should be used under the guidance of a healthcare provider, especially for individuals with medical conditions.

When is the best time to take betaine?

There is no clear evidence on the optimal timing for betaine supplementation. Timing is not clearly defined in the literature.

What results can I expect from betaine supplementation?

Based on current evidence, users should not expect significant improvements in body composition or muscle fatigue reduction. The evidence for these benefits is weak.

Is betaine supplementation effective for enhancing athletic performance?

A common misconception is that betaine supplementation can significantly enhance athletic performance, which is not supported by robust evidence. The evidence is inconsistent.

Research Sources

https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/betaine-supplementation-fails-to-improve-body-composition-a-systematic-review-and-metaanalysis/77F1B60A77203E0903381DE16937EA02 – This systematic review and meta-analysis of 12 RCTs, including 369 participants, found that betaine supplementation does not significantly improve body composition indices such as body mass, body mass index, fat mass, body fat percentage, and fat-free mass. The study highlights inconsistent findings across studies and some methodological limitations, concluding that betaine supplementation does not have a clinically significant effect on body composition.
https://recyt.fecyt.es/index.php/retos/article/download/108391/80497/447370 – This systematic review of 5 RCTs with a total of 93 participants found that the evidence for betaine reducing muscle fatigue is very low due to significant variability in study designs and outcomes. The review highlights the limitations of small sample sizes and variability in study protocols, leading to a moderate quality assessment of the evidence.
https://www.cambridge.org/core/services/aop-cambridge-core/content/view/77F1B60A77203E0903381DE16937EA02/S0007114521004062a.pdf/betaine-supplementation-fails-to-improve-body-composition-a-systematic-review-and-meta-analysis.pdf – This systematic review and meta-analysis of 12 RCTs, including 369 participants, found that betaine supplementation does not significantly improve body composition indices such as body mass, body mass index, fat mass, body fat percentage, and fat-free mass. The study highlights inconsistent findings across studies and some methodological limitations, concluding that betaine supplementation does not have a clinically significant effect on body composition.