Betaine Anhydrous (Trimethylglycine)
Betaine Anhydrous also known as Trimethylglycine (TMG) is an amino acid that is naturally occurring in several plant species. It serves to provide an increase in power output and may add to muscular work capacity.
Uses of Betaine Anhydrous
Betaine Anhydrous is primarily a strength and power output ingredient that is used in many pre-workout formulas and muscular recovery formulas. This ingredient has been shown to provide several performance benefits, although many claims are not very reliable due to lack of experimental evidence.
One study showed that supplementation of Betaine at 2.5g over the course of a 2-week period, increased the average power output of cyclists during a 12 second sprint. It was shown in another study that the peak power output of the participants was improved on the bench press, while the squat saw no increase in power output but an increase in repetitions to fatigue.
While the performance benefits of Betaine Anhydrous are not very consistent throughout literature, the health benefits it delivers are undeniable.
Betaine Anhydrous is a methyl donor, specifically to the amino acid homocysteine. This just means that Betaine is a regulator of homocysteine levels in the body. This is a significant health benefit because homocysteine is a biomarker that when elevated, indicates a risk for heart disease or complications.
Betaine also acts as an osmotic compound that promotes cellular hydration and regulates fluid levels inside and outside of the cell. This is why you may see Betaine in some intra-workouts and post-workout recovery formulas.
To achieve the full extent of the health benefits, it is important to take Betaine daily. Studies show that homocysteine levels remain suppressed if Betaine supplementation is continued.
Interactions with Betaine Anhydrous
The performance enhancement goal of Betaine Anhydrous is primarily to increase strength output. The ingredient with the strongest synergistic relationship with Betaine would be Creatine, due to the similarity of increasing power output, as well as the ability to increase cellular hydration. It is a good idea to supplement with both of these ingredients daily, even on rest days, to optimize the benefits derived from each.
Other positive interactions of Betaine would be with endurance and strength ingredients like Beta-Alanine and Taurine. It also pairs well with recovery ingredients such as Amino Acids.
Side Effects of Betaine Anhydrous
Betaine Anhydrous is a naturally occurring compound in certain plants, so it is generally a well-tolerated ingredient. However, it is known that it is possible to experience an upset stomach or a nauseous feeling due to Betaine supplementation.
Recommended Betaine Anhydrous Dosage
The recommended dose begins at 1,500mg for performance benefits. Many studies show success using doses of between 3,000mg and 6,000mg to improve cardiovascular health and to keep homocysteine levels suppressed.
For performance enhancements and muscular recovery, we recommend 1,500mg-2,500mg.
Recommended Supplements Featuring Betaine Anhydrous
The following products contain Betaine Anhydrous at the recommended dosage, and are recommended supplements for Fitness Informant: