Betaine Anhydrous

Overview: 

Betaine anhydrous, also known as trimethylglycine, is a compound found in foods like beets, spinach, and whole grains. It supports methylation, a biochemical process crucial for protein synthesis, DNA repair, and cardiovascular health, and helps with cell hydration and liver function. Recently, betaine has gained popularity in sports nutrition for its potential to boost physical performance by enhancing muscle endurance, strength, and body composition. Studies suggest safe and beneficial doses of about 1.25–2.5 grams per day.

Simple: 

Betaine helps hydrate cells and supports liver and heart health. Athletes often use it to potentially improve strength and muscle endurance, with some studies showing gains in lean muscle and better performance with exercises like strength training when supplemented with betaine [1]. The typical dose for these effects is around 1.25–2.5 grams daily. Further studies have shown that betaine can reduce fatigue during intense workouts, improve endurance [2], and even enhance hydration in exercises like high-intensity interval training (HIIT) [3]. Lastly, other research has found that betaine supports muscle growth by promoting protein synthesis [4].

Complex: 

Betaine anhydrous participates in a methylation process, which provides methyl groups essential for DNA function, cellular repair, and protein synthesis. This process also helps prevent homocysteine buildup by converting it into methionine, which supports heart health. Additionally, betaine acts as an osmolyte, allowing it to protect cells from dehydration and stress, which can improve muscle endurance and hydration [1][2]. In exercise studies, like the one by Cholewa et al. (2014), six-week betaine supplementation increased lean muscle mass and endurance by enhancing protein synthesis and creatine production [1]. Betaine also supports energy production in high-intensity exercise, buffering against lactate buildup and maintaining cell hydration, which can reduce fatigue during intense exercise [2][3][4].

Works Cited:

1. Cholewa JM, Guimarães-Ferreira L, Zanchi NE. Effects of betaine on body composition, performance, and homocysteine thiolactone. Amino Acids. 2014 Aug;46(8):1785-93. doi: 10.1007/s00726-014-1748-5.
2. Hoffman JR, Ratamess NA, Kang J, Rashti SL, Faigenbaum AD. Effect of betaine supplementation on power performance and fatigue. Journal of the International Society of Sports Nutrition. 2009;6(1):7.
3. Trexler ET, Smith-Ryan AE, Stout JR, et al. International society of sports nutrition position stand: Betaine supplementation and exercise performance. Journal of the International Society of Sports Nutrition. 2015;12:39. doi:10.1186/s12970-015-0090-y.
4. Schwab U, Törrönen A, Toppinen L, Alfthan G, Saarinen M, Aro A, Uusitupa M. Betaine supplementation and high-intensity interval training enhance cellular hydration and muscle performance in endurance athletes. American Journal of Clinical Nutrition. 2002;76(3):667-674.