Introduction

Betaine, also known as Trimethylglycine (TMG), is a naturally occurring compound derived from choline. It plays a critical role in methylation, liver detoxification, cellular hydration, and metabolic efficiency.

Betaine is widely used for cardiovascular support (homocysteine reduction), fatty liver health, digestive support, and athletic performance.

What Is Betaine (TMG)?

• A methyl donor compound derived from choline
• Found naturally in foods like beets and spinach
• Supports methylation and liver function
• Acts as an osmolyte for cellular hydration

The Science: How Betaine Works

• Donates methyl groups for homocysteine conversion
• Supports methionine & SAMe production
• Protects cells against osmotic stress
• Improves liver fat metabolism

Methylation & Homocysteine Control

• Lowers elevated homocysteine levels
• Supports cardiovascular health
• Improves methylation efficiency
• Complements folate & vitamin B12 pathways

Liver Health & Fat Metabolism

• Reduces fat accumulation in liver
• Supports bile flow and detoxification
• Protects liver cells from oxidative stress
• Helpful in fatty liver conditions

Exercise Performance & Muscle Power

• Improves muscle strength & power output
• Enhances endurance & training capacity
• Supports creatine synthesis
• Used in sports nutrition for performance

Digestion & Stomach Acid Support

• Betaine HCl supports healthy stomach acid
• Improves protein digestion
• Reduces bloating from low acid
• Enhances nutrient absorption

Cellular Hydration & Stress Protection

• Acts as an osmoprotectant
• Improves cell hydration
• Protects proteins from stress damage
• Supports performance in heat & stress

Signs of Low Betaine / Poor Methylation

• Elevated homocysteine
• Fatty liver indicators
• Poor digestion (low stomach acid)
• Low exercise performance
• Methylation-related fatigue

Who Benefits Most from Betaine (TMG)?

• Individuals with high homocysteine
• Liver stress or fatty liver
• Athletes & physically active individuals
• People with low stomach acid
• Those with methylation inefficiency

Natural Sources of Betaine

• Beetroot
• Spinach
• Quinoa
• Wheat bran
• Shellfish

Forms of Betaine (Which Is Best?)

Dosage, Timing & Safety Guidelines

• Methylation support: 500–1,500 mg/day
• Performance support: 1,500–2,500 mg/day
• Digestive use (HCl): with protein meals
• Generally safe and well tolerated

Timeline: When You’ll Feel the Benefits

• 1–2 weeks: Improved digestion & energy
• 3–6 weeks: Homocysteine & liver benefits
• 6–8 weeks: Performance & metabolic improvements

Betaine for Adults & Special Groups

• Adults: Methylation, liver & performance support
• Elderly: Homocysteine & liver health
• Children: Use only under professional guidance

Betaine with Other Nutrients

• Folate & Vitamin B12 – methylation synergy
• SAMe – mood & liver support
• Creatine – performance enhancement
• Choline – liver & brain health

Final Thoughts

Betaine (TMG) is a versatile, evidence-backed compound supporting methylation, cardiovascular health, liver function, digestion, and physical performance. Its role as both a methyl donor and cellular protectant makes it a cornerstone nutrient for modern metabolic and lifestyle challenges.