Betaine (Trimethylglycine)
Betaine is an amino acid derivative that acts as a methyl donor involved in creatine synthesis. Multiple RCTs have reported improvements in upper-body strength and muscle power, though results for lower-body outcomes are mixed. Cardiovascular benefits via homocysteine reduction are also under investigation.
An ingredient with growing research
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Effects reported in research
Multiple RCTs have reported improvements in upper-body strength and muscle power in resistance-trained individuals
May enhance the efficiency of hypertrophy training through a creatine-like mechanism
Research suggests it may support cardiovascular health by reducing blood homocysteine levels
May serve as an alternative performance support option for individuals not using creatine
Dosage & timing
- 2.5 g/day on both training and non-training days.
- Most research suggests 4–6 weeks of consistent use before notable effects are observed.
- Taking with food is generally recommended.
Cautions
- •Considered safe at typical doses (around 2.5 g/day); however, higher doses may cause changes in body odor (fishy smell) in some individuals.
- •People with kidney or liver disease, as well as those who are pregnant or breastfeeding, should consult a doctor or pharmacist before use.
- •Individual results may vary, and supplements should not be used as a substitute for medical treatment.
Last checked: 2026-06-26