Scientifically Backed Betaine
Betaine Clinical Studies
Betaine (TMG Trimethylglycine) is a naturally occurring amino acid derivative that helps to preserve cell volume and function during stress of intense exercise*
Upper- and Lower-Body Strength and Power Study*
Randomized, double-blind, placebo-controlled, repeated measures, crossover design with 14-day washout between conditions; 12 healthy, recreationally active men with at least 3 months of resistance training experience.
Results: Fourteen days of betaine supplementation (2.5 g/day) improved several upper- and lower-body strength and power performance metrics in recreationally active young men, particularly isometric force and explosive upper-body movements.* These effects were most noticeable in exercises using smaller upper-body muscle groups (e.g., bench press), suggesting a potential role for betaine in supporting strength, power output, and recovery in resistance-trained individuals.*1
Body Composition and Work Capacity Study*
Double-blind, randomized, placebo-controlled, parallel-group design; 23 experienced strength-trained males.
Results: Six weeks of daily betaine supplementation (2.5 g/day) in strength-trained men led to improvements in body composition (increased lean mass, decreased body fat percentage), increased upper body muscle size and work capacity (especially in bench press), and a trend toward improved power (vertical jump).*2
Anaerobic Cycling Sprint Study*
Double-blind, randomized, crossover design with three test phases (baseline, placebo, and betaine), separated by a 3-week washout; 16 recreationally active college-aged individuals (9 males, 7 females).
Results: One week of betaine supplementation (2.5 g/day) significantly improved anaerobic cycling sprint performance in both males and females.* The enhancement in peak and mean power is similar to what is typically observed with creatine supplementation.* These benefits may be linked to betaine’s role in supporting creatine synthesis and protecting muscle cells under stress.*3
Female Resistance Training Study*
Double-blind, randomized, placebo-controlled trial; 23 young women.
Results: Nine weeks of betaine supplementation (2.5 g/day) combined with resistance training in untrained collegiate females significantly enhanced fat loss compared to placebo.* Betaine may support higher training volume and work capacity, especially in females on a calorie-restricted diet.*4
References:
- Lee EC, Maresh CM, Kraemer WJ, Yamamoto LM, Hatfield DL, Bailey BL, Armstrong LE, Volek JS, McDermott BP, Craig SA. Ergogenic effects of betaine supplementation on strength and power performance. J Int Soc Sports Nutr. 2010 Jul 19;7:27.
- Cholewa JM, Wyszczelska-Rokiel M, Glowacki R, Jakubowski H, Matthews T, Wood R, Craig SA, Paolone V. Effects of betaine on body composition, performance, and homocysteine thiolactone. J Int Soc Sports Nutr. 2013 Aug 22;10(1):39.
- Pryor JL, Craig SA, Swensen T. Effect of betaine supplementation on cycling sprint performance. J Int Soc Sports Nutr. 2012 Apr 3;9(1):12.
- Cholewa JM, Hudson A, Cicholski T, Cervenka A, Barreno K, Broom K, Barch M, Craig SAS. The effects of chronic betaine supplementation on body composition and performance in collegiate females: a double-blind, randomized, placebo controlled trial. J Int Soc Sports Nutr. 2018 Jul 31;15(1):37.
Discover the scientific studies and clinically proven benefits of the most popular ingredients in active nutrition.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
