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Betaine (Trimethylglycine)

Evidence: ★★★☆☆ · Status: OTC Supplement

💡 Did you know? Betaine is named after the beetroot it was found in — it donates methyl groups that keep homocysteine, a heart-risk marker, in check.

In plain English

It helps your body make more of its own creatine and swells muscle cells with water so they contract harder. Small but real strength effect.

How it works

Methyl donor that remethylates homocysteine to methionine (raising creatine synthesis substrate) and acts as an intracellular osmolyte (cell hydration/volumising), supporting force output.

Molecular target & official sources

BHMT betaine-homocysteine methyltransferase (NCBI Gene) · Betaine (PubChem CID 247)

Protocol

2.5 g/day.

Bottom line

Modest, cheap add-on with several small positive trials.

Helps with: Build Muscle & Strength

The human evidence

Several small RCTs suggest modest gains in power output and body composition at 2.5 g/day; also a reliable methyl donor that lowers homocysteine. Evidence is promising but not as deep as creatine or caffeine.

Stacks with

Creatine (both raise cellular methylation/hydration) and choline.

Availability & where to buy

Available over the counter. Widely available OTC — e.g. iHerb (ships worldwide); in Singapore also Guardian, Watsons, GNC, Shopee / Lazada. Look for a third-party-tested / GMP mark and check the dose per serving. Cheap — ~S$20–30 for a couple of months.

Common questions

Does Betaine (Trimethylglycine) actually work?

Human-evidence rating: 3 of 5. Modest, cheap add-on with several small positive trials.

How do you take Betaine (Trimethylglycine)?

2.5 g/day.

Is Betaine (Trimethylglycine) legal or approved?

Regulatory status: OTC Supplement.