Betaine Anhydrous: Health Benefits, Side Effects and More

What is Betaine Anhydrous?

Betaine anhydrous, also called trimethylglycine, is a naturally occurring compound found in foods like beets, spinach, whole wheat, and seafood. It is a fully N-methylated derivative of the amino acid glycine. Humans consume betaine from a wide variety of sources, and it plays a vital role in:

• Methylation processes in the body (important for DNA repair and liver function)
• Osmoregulation, helping maintain cell hydration
• Conversion of homocysteine to methionine, which is crucial for cardiovascular health

Most scientific research on betaine has focused on its cardiovascular benefits—particularly its ability to lower homocysteine levels, a known risk factor for heart disease.

What does Betaine Anhydrous do?

Betaine anhydrous supports a range of physiological functions, including:

• Boosting physical performance: Enhances power output and muscle endurance
  
  
• Improving body composition: May help reduce fat mass while increasing lean muscle
  
  
• Supporting liver health: Promotes healthy liver enzymes and fat metabolism
  
  
• Reducing inflammation: Through its effect on homocysteine levels
  
  

There are at least three mechanisms through which betaine may enhance exercise performance:

1. Creatine biosynthesis
   Betaine acts as a methyl donor to methionine, supporting creatine biosynthesis. This increases the body’s natural creatine stores, enhancing the regeneration of ATP - especially during high-intensity efforts lasting around 10 seconds or less.
2. Increased nitric oxide (NO) levels
   Supplementation with 6 g/day of betaine for 7 days has shown a near-threefold increase in blood nitrate/nitrite (NOx) levels. Since NO is a vasodilator, it could improve muscle blood flow during exercise, enhancing nutrient delivery and waste removal.
3. Osmoprotection and cellular hydration
   Betaine helps cells retain water under conditions of osmotic stress - such as dehydration or high temperatures - by restoring fluid balance in the cytoplasm. This makes it potentially beneficial during workouts in hot environments or when fluid loss is significant.

Benefits of Betaine Anhydrous

Here’s a closer look at the key benefits:

Enhanced Exercise Performance

Research supports betaine’s potential to boost strength and endurance:

• In hot, dehydrated conditions, acute ingestion (5 g in 1 L fluid) showed trends toward improved sprint performance after prolonged exercise.
• In resistance training studies, chronic supplementation (2.5 g daily for 14–15 days) resulted in increased squat repetitions and improvements in vertical jump power, isometric squat force, and bench press throw performance.
• However, effects appear to be exercise-specific, with some studies showing no improvement in bench press endurance or Wingate power test outcomes.

Body Composition Support

• Promotes lean muscle gain and may assist with fat loss during resistance training
• Works synergistically with other ergogenic aids, like creatine

Liver Function

• Reduces accumulation of fat in the liver
• Supports detoxification and normal enzyme levels

Heart Health

• Lowers homocysteine, reducing cardiovascular risk

If you’re seeking a supplement to maximize these effects, especially for training, Impact Igniter Xtreme and CVOL includes betaine anhydrous in a potent pre-workout formula designed to elevate performance, focus, and energy.

Side Effects of Betaine Anhydrous

While generally well-tolerated, some individuals may experience:

• Body odor with a fishy smell (due to choline metabolism)
• Stomach discomfort, including nausea or bloating
• Elevated cholesterol (in rare cases)

To minimize risks, follow proper dosing and monitor your body's response.

Betaine Anhydrous Dosage

Standard dosing guidelines recommend:

• 2.5 grams daily, depending on goals and body size
• Best split into two doses (e.g., morning and pre-workout)

Consistency is essential - most performance benefits appear after 1–2 weeks of regular use.

When Should You Take Betaine Anhydrous?

Optimal timing includes:

• ● Pre-workout: For strength, blood flow, and endurance
• ● Morning or post-workout: For general health and recovery

References:

• 1. Trepanowski, J. F., Farney, T. M., McCarthy, C. G., Schilling, B. K., Craig, S. A., & Bloomer, R. J. (2011). The effects of chronic betaine supplementation on exercise performance, skeletal muscle oxygen saturation and associated biochemical parameters in resistance trained men. Journal of strength and conditioning research, 25(12), 3461–3471. https://doi.org/10.1519/JSC.0b013e318217d48d