Betaine, also called trimethylglycine (TMG), is a naturally occurring molecule that can be found, for example, in spinach, beetroot or quinoa. Your own body is also capable of producing TMG.
In recent years, the potential health benefits and performance-enhancing effects of betaine as a dietary supplement have been researched. Find out more here about how betaine as a methyl group donor can have a positive effect on your longevity, why it is beneficial for athletes to supplement with TMG and what the difference is between betaine and betaine HCL.
What is Betaine / Trimethylglycine (TMG)?
Betaine is a derivative of the amino acid glycine with vitamin-like effects and properties. However, betaine owes its name to the beetroot, which also contains a portion of the substance. Another name for betaine is trimethylglycine (TMG).
This also tells us that betaine contains three (tri-)methyl groups. A methyl group is the simplest organic arrangement of one carbon and three hydrogen atoms in chemistry. However, this compound is not an independent substance, but rather only forms part of a larger molecule, in our case of Betaine.
The most important molecular mechanisms are its function as a methyl group donor and osmolyte. But what does that actually mean??
Health-promoting effects of betaine (TMG) – What is a methyl group donor?
To better understand the complex biochemistry behind TMG, let's imagine the methyl group like a hat. This hat can be passed on using a process called “methylation.” A new molecule now “puts on” this cap and its biochemical properties are thereby changed. This is expressed in a changed activity and even a completely different function of the new hat wearer. This step is a crucial part of many physiological processes in the human body.
Since betaine has several such “caps” and can also put them on other molecules, betaine is used as a donor or Donor (from Latin donare called “gifts”) of methyl groups. In addition, betaine has a strong anti-inflammatory effect by, on the one hand, blocking pro-inflammatory transcription factors and, on the other hand, extinguishing the cell's cauldron - the inflammasome. Well, that’s it for the theory for now – now comes the practice:
“Spinach makes you strong.“ Many of us will probably have heard this sentence in our childhood. But is there any truth to this statement? This thesis can be traced back to the view that emerged at the time that spinach would be an ideal tonic due to its high iron content. Unfortunately, this iron myth turned out to be only half true, as only dried spinach contains a large amount of iron. In fresh spinach, however, the proportion is one tenth smaller due to the high water content.
Despite this misunderstanding, other strengthening ingredients have been discovered over time. According to recent studies, nitrates and steroids present in spinach are responsible for increased muscle growth. In addition spinach is the largest natural source of the multifunctional nutrient betaine, with approximately 550 mg per 100 g. That corresponds to at least 0.55% of the total. So it's probably less the iron than the betaine in spinach that makes us strong.
Homocysteine and betaine (trimethylglycine)
Homocysteine is a physiological intermediate that is formed in normal metabolism by demethylation (release of the cap) from the essential amino acid methionine. However, an increased content of homocysteine in the blood plasma is considered an independent risk factor for diabetes mellitus, Alzheimer's disease and cardiovascular diseases, as it leads to a more pronounced development of arteriosclerosis due to damage to the vascular walls.
Just as homocysteine is formed in the cell from methionine, it can be converted back to methionine by putting on the methyl cap. In this way betaine manages to reduce the dangerously elevated homocysteine levels in the human body by donating a methyl group. The molecule therefore has a protective effect against arteriosclerotic diseases such as strokes or heart attacks.
In combination with its anti-inflammatory effects at the cellular level, betaine was able to demonstrate, in addition to positive metabolic results for patients with diabetes mellitus II or liver disease, a reduction in the risk of degeneration and dementia.
NAD+ and TMG – better together?
In another clinical example, NAD+ precursor molecules play an important role. These increase the NAD+ level in the human body and activate the production of nicotinamide. And now comes the catch: Nicotinamide requires a methylation step so that it can be excreted in the urine. The increase in nicotinamide levels therefore leads to increased methylation processes and thereby depletes cap resources. A food supplement of TMG could counteract this overload of the methyl system while simultaneously boosting NAD.
Performance-enhancing effects of betaine – what is an osmolyte?
An osmolyte is a substance that helps keep the fluid levels inside and outside of cells in balance. If the fluid ratio changes, an imbalance arises, which in the worst case can even lead to the death of cells. This happens both through severe shrinkage - similar to a balloon escaping air - and through uncontrolled swelling of the cell - when too much air causes the balloon to burst.
Betaine, if it is not included in the methylation metabolism, is absorbed by the tissue and acts as an organic osmolyte in regulating cell volume. TMG protects the cell by helping to maintain and stabilize the water and energy balance, as well as metabolic function. In skeletal muscles, it contributes to the swelling of muscle fibers, consequently stimulating protein synthesis and improving its stability.
In addition, trimethylglycine (betaine) promotes the biosynthesis and availability of creatine, another muscle-building substance that is quite popular among athletes is. On the one hand, creatine acts as an energy storage molecule and supports the strength capacity of the cell. On the other hand, protein build-up and the formation of new muscle cells are stimulated. It is assumed that betaine promotes muscle growth through the combination of these anabolic, i.e. building, processes.
And what do current studies say about it? Results of a recent scientific analysis indicate that betaine as a dietary supplement is an effective starting point for reducing body fat. Likewise, a high-quality study showed that regular betaine supplementation improved physique, arm circumference, bench press training capacity, and even tended to increase strength. Overall, many studies support both the health-promoting and performance-enhancing effects of betaine and thus its use as a dietary supplement.
Betaine supplementation has shown performance and strength-enhancing effects in several studies. In one of these, young soccer players were divided into two groups. One group received 2 grams of betaine (TMG) daily and the other group received a placebo. Several parameters were measured during the 14 weeks. There were statistically significant differences, among other things, in the maximum absorption capacity of oxygen (VO2max).
VO2max is an important parameter for assessing a person's fitness. Dr. Peter Attia describes VO2max as one of the most important markers for longevity. It is mainly improved through intensive training. However, in this study it was shown that supplementation of betaine (TMG) in conjunction with a demanding training program, the VO2max can still increase.
Betaine and blood lipid levels – supplementing with betaine increases my cholesterol?
A large meta-analysis found that high levels of betaine supplementation (more than 4 grams per day over a period of several weeks) can increase blood lipid levels.
This doesn't sound good at first glance, but to understand the study's message more clearly, you have to look at the data a little more closely. On the one hand, of all the values, only total cholesterol increased slightly. LDL, HDL and triglycerides did not change statistically significantly. On the other hand, the dosage of betaine was extremely high.
If you betaine supplement, you should not exceed a daily dose of between 2-4 grams. We recommend a daily dose of 1-3 grams. In these studies, participants all took more than 4 grams per day. This is approximately the amount of betaine contained in one kilogram of raw spinach.
In excessive amounts, betaine can have an impact on your blood lipid levels .
The bioavailability of betaine, i.e. how well our body can absorb the substance, depends, among other things, on the form of preparation. Beetroot and spinach both contain fairly large amounts of betaine. Spinach in about 550mg per 100 grams. But this only applies to raw spinach. If it is cooked, only a fraction of the betaine is available to our body.
Betaine HCL – similar name, different effect
The abbreviation Betaine HCL stands for betaine hydrochloride refers to the salt of betaine. It is very often confused with betaine (trimethylglycine, TMG). However, anhydrous betaine (TMG) has completely different chemical and physiological properties.
Betaine HCL usually makes the environment (in the body) more acidic. This effect is desirable when there is a deficiency of stomach acid. This should always be done in consultation with a doctor, as a changed pH value in the stomach can affect the absorption of medication. In addition, some side effects can occur if you overdose on betaine HCL.
