Betaine, also known as trimethylglycine (TMG), is a naturally occurring compound found in foods like beets, spinach, and whole grains that serves as a methyl donor in important metabolic pathways. Research suggests that betaine plays a meaningful role in supporting healthy homocysteine metabolism, which is relevant to cardiovascular and overall metabolic health. Studies indicate that betaine supplementation may support exercise performance, muscle strength, and body composition when combined with resistance training, though results vary across individual studies. Additionally, research has explored betaine's potential benefits for liver health, where it appears to support normal fat metabolism in the liver, as well as its traditional role in promoting healthy digestive function by supporting adequate stomach acid levels. As a versatile compound, betaine continues to attract scientific interest across multiple areas of wellness.
Compare this supplementResearch on betaine (TMG) and homocysteine reduction is an active area of nutritional science, but the single study p...
View studies →The single study provided for this topic does not actually investigate betaine (TMG) or liver health. Instead, it exa...
View studies →These are commonly referenced dosage ranges for this supplement. They are not medical recommendations. Always consult a healthcare provider before supplementing.
| Form | Dose range | Frequency | Studied for | Source |
|---|---|---|---|---|
| Capsule | 500–1,000 mg | Daily | General digestive health and methyl donor support | Common in lower-dose supplementation protocols observed in observational and pilot studies |
| Capsule | 1–2 g | Twice daily | Liver health and non-alcoholic fatty liver disease | Used in clinical trials examining hepatic fat and liver enzyme levels |
| Powder | 2.5–5 g | Daily | Exercise performance and muscle strength | Based on RCTs in resistance-trained athletes, often split into two doses |
| Powder | 2.5–6 g | Daily | Homocysteine reduction | Common in clinical trials studying cardiovascular risk markers |
| Powder | 6–20 g | Daily | Homocystinuria (genetic disorder) | Prescription-level dosing in clinical studies for homocystinuria management |