Betaine Anhydrous (Trimethylglycine)

Strength & heart health

Function & benefits

A natural compound found in beetroot and grains; it contributes to normal homocysteine metabolism (EFSA-authorised claim at 1.5 g a day) and acts as an osmolyte that protects muscle cells from dehydration and supports force production.

Dosage & how to use

Recommended dose	1.5–2.5 g daily
Best time to take	30 minutes before training or split with meals; start with 1.25 g
Frequency	Once daily or in split doses

Best forms to choose

Pure betaine anhydrous; do not confuse it with betaine HCl, which is meant to increase stomach acid.

Important warnings

EFSA warning: more than 4 g a day may noticeably raise blood cholesterol

May cause mild digestive discomfort at first

Drug interactions

Generally safe; take care if you use cholesterol-lowering drugs, as high doses may slightly raise total and LDL cholesterol.

View in the supplements guide

Related supplements

Scientific references

EFSA NDA Panel (2011): Scientific opinion on betaine and contribution to normal homocysteine metabolism
Cholewa JM et al. J Int Soc Sports Nutr 2013 — PMID: 23967897

📚 Published sources and research: European Food Safety Authority (EFSA) • National Institutes of Health (NIH - ODS) • PubMed / Cochrane databases

Content last updated: 17 October 2026 · Based on published sources and research (EFSA / NIH / PubMed)

⚖️ Medical disclaimer: The information and data provided here are for health education and nutritional guidance only. They are not a medical diagnosis and never replace a direct consultation with your doctor or pharmacist. Always consult your doctor before starting any supplement, especially during pregnancy or breastfeeding or when taking long-term medication.