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.
Who backs it
Sorted by strength of stance
- 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
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