Betaine (Trimethylglycine)
Betaine is an amino acid derivative that acts as a methyl donor involved in creatine synthesis. Multiple RCTs have reported improvements in upper-body strength and muscle power, though results for lower-body outcomes are mixed. Cardiovascular benefits via homocysteine reduction are also under investigation.
An ingredient with growing research
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Effects reported in research
Multiple RCTs have reported improvements in upper-body strength and muscle power in resistance-trained individuals
May enhance the efficiency of hypertrophy training through a creatine-like mechanism
Research suggests it may support cardiovascular health by reducing blood homocysteine levels
May serve as an alternative performance support option for individuals not using creatine
Dosage & timing
- 2.5 g/day on both training and non-training days.
- Most research suggests 4–6 weeks of consistent use before notable effects are observed.
- Taking with food is generally recommended.
Cautions
- •Considered safe at typical doses (around 2.5 g/day); however, higher doses may cause changes in body odor (fishy smell) in some individuals.
- •People with kidney or liver disease, as well as those who are pregnant or breastfeeding, should consult a doctor or pharmacist before use.
- •Individual results may vary, and supplements should not be used as a substitute for medical treatment.
Similar supplements
Creatine
Confidence: HighCreatine monohydrate
One of the most studied supplements, with strong evidence for efficacy and safety. Supports high-intensity performance and gains in lean mass and strength during resistance training.
Creatine HCl
Confidence: ModerateCreatine hydrochloride (Creatine HCl)
Creatine bound to hydrochloric acid for improved water solubility. Marketed as effective at smaller doses (1–2 g), but head-to-head comparisons with monohydrate are limited, and cost-effectiveness is lower.
EAA (Essential Amino Acids)
Confidence: ModerateNine essential amino acids: leucine, isoleucine, valine, lysine, methionine, phenylalanine, threonine, tryptophan, and histidine
A product containing all nine essential amino acids that the body cannot synthesize on its own. Research suggests that having the full complement of essential amino acids available is advantageous for muscle protein synthesis. BCAAs alone may leave other essential amino acids in short supply, and EAA is thought to provide a more complete substrate.
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