What is betaine?

Betaine, also known as trimethylglycine (TMG), is a naturally occurring compound first isolated from beetroot (Beta vulgaris).

It is derived from the amino acid glycine and carries three methyl groups. It can donate these groups through a process called methylation, which supports many essential processes in your body.

Methylation is involved in DNA synthesis, gene expression, neurotransmitter production and detoxification. You get betaine through your diet, and your body can also produce it from choline.

Betaine supplements come in two main forms. Betaine anhydrous (TMG) provides systemic and metabolic support, while betaine hydrochloride supports stomach acid and digestion.

Liver health and homocysteine metabolism

Betaine plays an important role in your liver as a key methyl donor. It helps convert homocysteine back into methionine, an amino acid needed for protein synthesis.

Maintaining normal homocysteine levels supports cardiovascular health. Betaine works alongside folate, vitamin B6 and vitamin B12 in homocysteine metabolism.

Betaine also supports healthy fat metabolism in your liver. It helps your liver manage and transport fats as part of normal metabolic function.

Athletic performance and cellular hydration

Betaine has attracted interest in sports nutrition for its potential to support exercise performance. As an osmolyte, it helps your cells regulate their internal water balance.

This supports cellular hydration and helps protect your cells during intense exercise. Research has explored betaine supplementation for strength, power and endurance.

Some studies have reported improvements in these measures, although results have varied. Betaine is also often combined with creatine in sports nutrition formulas.

Potential mechanisms include supporting protein synthesis, creatine production and cellular integrity during exercise.

Digestive support and practical use

Betaine hydrochloride (HCl) is commonly used to support healthy stomach acid levels. Adequate stomach acid supports protein digestion and the absorption of iron, calcium and zinc.

It also helps maintain a healthy stomach environment. Betaine HCl is typically taken at the start of a protein containing meal.

Betaine anhydrous supports methylation and exercise performance. It is taken separately and is generally well tolerated when used as directed.

If you have a history of stomach ulcers or take anti inflammatory medicines, speak to a health professional first.