Betaine Anhydrous
Useful mainly for people wanting to lower homocysteine, or lifters seeking small power gains.
Quick decision guide
May help most
people wanting to lower homocysteine, or lifters seeking small power gains
Common dosing range
2,500 mg/day (performance); 1,500–6,000 mg/day (homocysteine)
When to expect effects
Weeks
Watch out for
may modestly raise LDL/total cholesterol in some people at higher doses
What is it
Betaine anhydrous is the water-free form of betaine (trimethylglycine, or TMG), a naturally occurring compound found in foods such as beets, spinach, and wheat bran. It is the most common supplemental form, used for methylation support, homocysteine reduction, and athletic performance.
Is it worth it for you?
Use this as a quick fit check, not a diagnosis.
Worth considering if…
Probably skip if…
Evidence at a glance
| Goal | Effect | Best fit | Time |
|---|---|---|---|
homocysteine reduction Strong Evidence | Substantial reduction in plasma homocysteine | people with elevated homocysteine | Weeks |
exercise performance (power, endurance) Limited Evidence | Small improvements in power/work capacity | resistance-trained individuals | Weeks |
body composition Limited Evidence | Small, inconsistent | resistance-training adults | Weeks to months |
liver health (NAFLD) Limited Evidence | Modest | adults with non-alcoholic fatty liver disease | Weeks to months |
homocysteine reduction
- Effect
- Substantial reduction in plasma homocysteine
- Best fit
- people with elevated homocysteine
- Time
- Weeks
exercise performance (power, endurance)
- Effect
- Small improvements in power/work capacity
- Best fit
- resistance-trained individuals
- Time
- Weeks
body composition
- Effect
- Small, inconsistent
- Best fit
- resistance-training adults
- Time
- Weeks to months
liver health (NAFLD)
- Effect
- Modest
- Best fit
- adults with non-alcoholic fatty liver disease
- Time
- Weeks to months
Evidence for 4 uses
AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.
homocysteine reduction
Biomarker supportMultiple randomized trials and meta-analyses show betaine reliably lowers plasma homocysteine by donating a methyl group to convert homocysteine to methionine via BHMT. This is a well-established biomarker effect; trials lowering homocysteine have not translated into reduced cardiovascular events, so the benefit should be read as a marker change, not proven disease prevention.
Bottom line: Reliably lowers the homocysteine blood marker, but lower homocysteine has not been shown to reduce cardiovascular events.
exercise performance (power, endurance)
Supplement benefitTrials using 2,500 mg/day report small improvements in muscular power, strength, and work capacity, though results are somewhat mixed across studies. Proposed mechanisms include cellular osmolyte effects and methyl-donor support for creatine synthesis.
Bottom line: May give a small, real boost to power and work capacity in trained lifters.
Evidence is mixed
Some trials show measurable power/strength gains while others find no significant ergogenic effect.
body composition
Supplement benefitA few trials report small increases in lean mass or reductions in fat mass with betaine alongside training, but findings are inconsistent and sample sizes small. Body-composition benefit is uncertain.
Bottom line: Possible minor body-composition benefit with training; evidence is weak.
Evidence is mixed
Body-composition outcomes vary between trials, with several null results.
liver health (NAFLD)
Biomarker supportSmall studies suggest betaine may improve liver enzymes or hepatic fat measures in NAFLD, consistent with its role in lipid and one-carbon metabolism. Evidence is preliminary and based on liver markers and imaging.
Bottom line: May modestly improve fatty-liver markers; evidence is preliminary.
How it works
How to take it
What to track
3 commercial forms
Compare the main delivery options and what they’re best suited for.
Betaine anhydrous (TMG) powder
Cost-effective; common in pre-workout formulas. Mildly salty taste.
Pure form; mixes easily in water.
Betaine anhydrous capsules
Easier to take than powder; may require multiple capsules per dose.
Convenient pre-measured doses.
Pre-workout blends with betaine
Common in commercial pre-workout products at standard 2,500 mg dose.
Combined with creatine, beta-alanine, caffeine, and other performance ingredients.
Safety
Know the common side effects, key cautions, and who should avoid it.
Common side effects
Who should avoid it
- trimethylaminuria
- people with elevated cholesterol who won't monitor lipids
Pregnancy & breastfeeding
Consult a clinician before using supplement doses in pregnancy or breastfeeding.
Interactions
betaine may raise LDL/total cholesterol in some people; monitor lipids
additive homocysteine-lowering effect
Food sources
| Food | Amount | %DV |
|---|---|---|
| Beets | 1/2 cup cooked | — |
| Spinach | 1 cup cooked | — |
| Wheat bran | 1/4 cup | — |
| Quinoa | 1 cup cooked | — |
| Shrimp | 3 oz | — |
| Sweet potatoes | 1 medium | — |
Beets
- Amount
- 1/2 cup cooked
- %DV
- —
Spinach
- Amount
- 1 cup cooked
- %DV
- —
Wheat bran
- Amount
- 1/4 cup
- %DV
- —
Quinoa
- Amount
- 1 cup cooked
- %DV
- —
Shrimp
- Amount
- 3 oz
- %DV
- —
Sweet potatoes
- Amount
- 1 medium
- %DV
- —
Choosing a product
What to look for on the label — and what to be skeptical of.
Look for…
Be skeptical of…
Frequently asked questions
Is betaine anhydrous the same as TMG?⌄
Yes. Betaine anhydrous is the chemical name; TMG (trimethylglycine) is an alternate name for the same molecule. Both refer to the supplemental methyl donor form.
How does it improve workouts?⌄
Several mechanisms are proposed: cellular hydration via osmolyte effects, support for creatine synthesis via methyl donation, and possibly modulation of muscle signaling pathways. Clinical effects on power and endurance are modest but consistent.
When should I take it for workouts?⌄
Most studies have used a single 2,500 mg dose, often 30 to 60 minutes pre-workout. Daily intake matters more than precise timing for accumulation effects.
Can betaine raise my cholesterol?⌄
Some studies suggest betaine may modestly raise total or LDL cholesterol in some individuals at higher doses (3 g or more daily). Monitor lipids if using long-term.
Should I take it with creatine?⌄
Yes, they are commonly combined. Betaine supports methylation involved in creatine synthesis, and both target performance through different mechanisms. The combination is well tolerated.
References by claim
exercise performance (power, endurance)
Track Betaine Anhydrous with Pilora
Set up dose reminders, check interactions, and join the community in the Pilora iPhone app.
Coming to App StoreDisclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.