Betaine, as familiar to us as trimethylglycine, is an important natural amino acid for the body that has many functions. It is best known for its function as an osmolyte (i.e., protects cells from dehydration), also acts as an antioxidant, regulates homocysteine ​​levels (being a marker for cardiovascular disease), and is a blood vessel protector. However, more recently, betaine has received additional attention regarding its role in creatine synthesis and nitric oxide regulation.
ORIGIN OF BETAINE.
Betaine is extracted primarily from sugar beets, but is found widely in a range of animal and plant foods. The main food sources are seafood, cereals and spinach.
ADVANTAGES OF BETAINE.
There are a number of studies done to determine the effect of betaine supplementation on changes in strength and endurance, with some conflicting results. One of the issues in this series of studies is the lack of consistency in the studies. The studies differed both in the conduct of the experiments themselves and in the dosages of betaine.
From studies done on trained athletes, it has been found that 2.5g for 14 days results in a modest increase in total reps and load volume in bench presses on a horizontal bench press. Another similar study showed 2.5g for 14 days resulted in increased power and strength in vertical jumps and squats. Finally, a study in active, young men showed that 15 days of supplementation with betaine (2.5 g/day) did not increase peak concentric or eccentric strength and output during isokinetic chest loading in the bench press, but was still notedthat reduced fatigue.
Research has also looked at the effects of betaine supplementation on nitric oxide levels. Two similar studies conducted on the same group of subjects found that aggressive supplementation (i.e. 6g/day) for 1 week led to a significant increase in nitric oxide levels. However, another more recent study using a range of doses did not find any significant increase in nitric oxide. In explaining the conflicting findings, the authors explained that betaine may be more effective for increasing nitric oxide levels in the elderly and/or predisposed to betaine supplementation.
NEGATIVE SIDE EFFECTS OF BETAINE.
There are over 10 studies in which betaine has been administered orally to a range of humanities, however; no study reported any significant negative side effects.
BETAINE RECOMMENDED DOSAGES.
A number of studies have used a daily dose of 2.5g of betaine, while others have used up to 6g. 2.5 g per serving.
BETAINE ADDITIVES.
There are very few active supplements that contain betaine in their composition, as a rule it is included as part of a mixture with other amino acids in pre-workout complexes.
BETAINE SAFETY.
Natural sources of betaine are widely available in animal and plant foods, and betaine is considered a safe dietary supplement.