Betaine Anhydrous

●●○Moderate Evidence

A methyl donor derived from beets shown to improve power output and body composition in multiple RCTs when dosed at 2.5g/day.

Effective Dose

2.5g / day

per clinical evidence

Evidence Level

Moderate

Strength & Power

Mechanism

Methyl donor, osmolyte, homocysteine regulation

primary action

Best For

Strength

Power, Body composition

This profile is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications.

What Is Betaine Anhydrous?

Betaine (trimethylglycine) is a naturally occurring compound in beets, spinach, and whole grains. It functions as an osmolyte (protecting cells from osmotic stress), a methyl donor (supporting homocysteine metabolism), and a creatine synthesis co-factor. Several RCTs have shown meaningful gains in bench press power and body composition.

How It Works: The Science

Betaine donates methyl groups in the methylation cycle, converting homocysteine to methionine. As an osmolyte, it accumulates in cells under hypertonic stress, improving cellular hydration and function during exercise. It also directly stimulates creatine synthesis by providing methyl groups and may increase IGF-1 and GH signalling.

Primary Mechanism

Methyl donor, osmolyte, homocysteine regulation

Evidence-Based Benefits

Increases bench press power output

moderate

Cholewa et al. (2013) — 2.5g/day for 6 weeks increased bench press volume and power

Improves body composition (muscle gain, fat loss)

moderate

Cholewa et al. (2013) — significant fat mass reduction and lean mass gain vs placebo

Reduces plasma homocysteine (cardiovascular benefit)

strong

Multiple trials — consistent homocysteine-lowering effect

Dosage Guide

Effective Dose

2.5g / day

2.5g/day split into two 1.25g doses. Most positive studies used 2.5g; lower doses (1–1.5g) show inconsistent results. Can be stacked with creatine — complementary mechanisms.

Safety Profile & Side Effects

Well tolerated. At high doses (>4g/day), body odour (fishy smell) has been reported in some individuals due to trimethylamine metabolism. Not a concern at standard doses.

Who Should (and Shouldn't) Take It

Best for

StrengthPowerBody composition

Who it's for

Strength and power athletes looking for a secondary ergogenic aid after creatine and protein are dialled in. Reasonable addition to a pre-workout at 2.5g/day.

Frequently Asked Questions

What is the recommended dose of Betaine Anhydrous?

2.5g/day split into two 1.25g doses. Most positive studies used 2.5g; lower doses (1–1.5g) show inconsistent results. Can be stacked with creatine — complementary mechanisms.

Is Betaine Anhydrous safe?

Well tolerated. At high doses (>4g/day), body odour (fishy smell) has been reported in some individuals due to trimethylamine metabolism. Not a concern at standard doses.

How does Betaine Anhydrous work?

Who should take Betaine Anhydrous?

Strength and power athletes looking for a secondary ergogenic aid after creatine and protein are dialled in. Reasonable addition to a pre-workout at 2.5g/day.

Related Ingredients

Creatine Monohydrate HMB (β-Hydroxy β-Methylbutyrate)

Medical Disclaimer

Ingredient profiles are for informational purposes only and do not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications. Full disclaimer →