Betaine – what it is, benefits and side effects!

Betaine is a supplement that has received a lot of attention lately, although experts have been aware of it for some time. This type of supplement has gained a lot of ground when it comes to supporting our workouts.

Betaine , also known as trimethylglycine, is an amino acid found in a number of foods, such as beets ,  spinach , and quinoa . It is responsible for performing two important functions in the body: acting as a methyl donor and as an osmolyte, an important physiological process to prevent fluid imbalances that can cause cell death.

Apparently, it can support building muscle mass, body composition and performance. However, as with all supplements, it’s important to be clear in what ways you can benefit.

What is betaine?

Betaine is a natural substance that is extracted from sugar beets . It is also known under the name of trimethylglycine. It is a methylating agent, which is often used in the medical field in the treatment of homocystinuria and hyperhomocysteinemia. These conditions are often associated with increased cardiovascular risk. It is available in the market as a food supplement or as a real drug and skin .

It is therefore able to lower the levels of homocysteine ​​in the blood. In addition, it is possible to associate folic acid , Vitamin B12 and B6.

What is betaine used for ?

To help lower high homocysteine ​​levels. When elevated homocysteine ​​is related to coronary heart disease, myocardial infarction, peripheral vascular (vein thrombosis, for example), osteoporosis , depression , rheumatoid arthritis , neural tube defects of the embryo, miscarriages, age-related cognitive decline , senile dementia and Alzheimer’s.

Homocysteine ​​levels can be seen in blood tests, although they must be specifically stated as they do not show up in routine tests.

Fatty liver: It is a very common disorder in our society. It is usually associated with obesity and insulin resistance. The liver is full of fat and cannot perform its functions well. It is usually detected by increased liver enzymes in blood tests.

In this case, it is used as a lipotropic agent, that is, it helps to catabolize the decomposition of fat, since for this process methyls are needed, which betaine generously produces.

Health benefits of betaine :

Each of the functions that we have explained of betaine is directly associated with a number of health benefits for individuals. A person with an adequate percentage of this nutrient will have:

  • Lower risk of presenting gastrointestinal pathologies. Your acidity level necessary for good digestion will be regulated.
  • Decreased fat that affects the liver. Fight the excesses around to keep you free.
  • Arteries and cardiovascular system healthier by the work of methyls. Blood can circulate uninterrupted.
  • Greater muscle strength and strength. By producing a greater amount of nitric oxide, it is possible to increase the levels of resistance and strength in physical activities.
  • Reduces the risk of cardiovascular disease.

Main dietary sources of betaine :

Because everyone needs a different amount of betaine depending on their needs, and there is no established recommendation for betaine intake at this time, daily percentages are not shown for the food sources below. However, keep in mind that most people should get between 650-2,000 milligrams of betaine per day.

Here are 12 of the best food sources rich in the benefits of betaine :


Despite its many benefits, it may have some mild side effects that may include nausea or stomach discomfort. She is not suitable for children. If you are taking any type of medication it is best to consult with your doctor before consuming betaine for extra precaution.

Betaine side effects :

Get emergency medical help if you have signs of an allergic reaction: hives; difficulty breathing; swelling of the face, lips, tongue or throat.

Call your doctor right away if you have:

  • Also, muscle weakness;
  • memory problems;
  • Also, changes in your mental state;
  • vision changes;
  • Also, problems with speech, balance or walking;
  • decreased consciousness; or
  • Also, unusual or unpleasant body or bad breath .

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