Betaine (trimethylglycine)
Beet-derived compound with modest evidence for power output and body composition
Betaine is found in beets, spinach and whole grains and is sold as a powder or in pre-workout blends. It acts as an osmolyte, drawing water into cells, and as a methyl donor. Small trials report gains in power, vertical jump and body composition in trained lifters, though results disagree and the effects are modest at best. The usual study dose is around 2.5g a day and it is well tolerated, with some reports of higher doses nudging LDL cholesterol. Evidence-minded reviewers put it a clear tier below creatine.
People on record
Sorted by strength of stance
Does it: documented as part of their own routine. Recommends: explicitly advises other people to do it. Discusses: covered it substantively without clear personal adoption; this can include criticism or disagreement.
- Layne NortonDiscusses
Nutrition scientist and powerlifter · Biolayne
Ranks betaine in his second tier for possible gains in power, strength and body composition, notes the studies disagree, and puts the common dose at 2.5g a day with timing mattering little. The small, indirect effects are his explanation for the mixed results.
Source: Dr. Layne Norton Podcast: Supplement Series, Tier 2
Aimed at the same thing
Other entries filed under fitness.
- Supplement$$$Cheap: Roughly under $50, or under $15/month.
Protein powder
Whey or plant protein used to hit a daily protein target
On record from 18 of 62 tracked people: 13 do it, 3 recommend it, 2 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.
Creatine monohydrate
Three to five grams a day, taken for strength and power output
On record from 12 of 62 tracked people: 10 do it, 2 recommend it - Supplement$$$Cheap: Roughly under $50, or under $15/month.
Electrolyte supplementation
Added sodium, potassium and magnesium, especially when fasting or sweating
On record from 12 of 62 tracked people: 12 do it - Supplement$$$Cheap: Roughly under $50, or under $15/month.
Collagen protein
Hydrolyzed collagen peptides stirred into hot drinks or shakes
On record from 2 of 62 tracked people: 2 do it - Supplement$$$Cheap: Roughly under $50, or under $15/month.
Alpha-GPC
Choline source taken before workouts or hard cognitive work
On record from 1 of 62 tracked people: 1 does it - Supplement$$$Cheap: Roughly under $50, or under $15/month.
Bone broth
Bones and connective tissue simmered down into a savory, gelatin-rich stock
On record from 1 of 62 tracked people: 1 does it
Supplement entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.