(also known as trimethylglycine) is an organic compound derived from the amino acid glycine. It contains three methyl groups, which are essential for many biochemical processes in the body. It occurs naturally in many plant products, especially sugar beets. Studies have shown that betaine protects internal organs and supports their proper functioning. Consuming adequate amounts of betaine is necessary in the context of treating many chronic diseases. Its daily intake should reach 1500 mg/day.
It participates in the conversion of homocysteine to methionine, which may reduce blood homocysteine levels—a risk factor for cardiovascular disease.
- Supports liver function - Betaine supports normal liver function, especially in the context of fatty liver disease (both alcoholic and non-alcoholic).
- Regulates cellular hydration levels and cell volume, which helps them function properly.
- It may also affect lipid metabolism and increase creatine synthesis.
- Protects cells from osmotic stress, especially in conditions of dehydration, high salt concentration, or high temperature.
There are five types of betaine:
Structure: Glycine with three methyl groups.
Application:
Dietary supplements (supports methylation, liver, heart).
Improves physical endurance.
Used by athletes as a performance enhancer.
Natural sources: sugar beets, spinach, whole grains.
Composition: Betaine + hydrochloric acid (HCl).
Application:
Stomach acid supplementation (for hypoacidity).
Improves protein digestion.
Do not use if you have stomach ulcers or reflux without consulting your doctor!!!
Composition: Betaine + citrate.
Application:
◦ Supplementation in metabolic medicine.
◦ Sometimes used as a milder form than HCl.
◦ In some supplements for children (e.g., with homocystinuria).
Structure: A derivative of fatty acids from coconut oil and betaine.
Application:
Cosmetics (shampoos, gels, soaps). Mild surfactant (foaming and cleansing).
Origin: Isolated from sugar beets.
Application:
In the food, feed, and cosmetics industries. Often used as a moisturizing ingredient in cosmetics.
Benefits: Moisturizes skin and hair and soothes irritation.
Betaine is particularly important for all physically active people, as scientific studies show that betaine improves anaerobic performance, helps reduce body fat and increase lean body mass, and supports water and electrolyte balance, which is important in high-intensity training in high temperatures. Betaine also helps increase muscle strength and power (in a study published in the Journal of the International Society of Sports Nutrition, betaine supplementation - 2.5 g per day for 15 days improved squat and bench press performance in strength athletes). In addition, betaine supports the regeneration of our body after exercise and also helps to remove toxins and control homocysteine levels, which affects cardiovascular health.
Betaine is found in plant and animal products, mainly in cereals, sugar beets, spinach, shrimp, and shellfish. Its content in a given product depends on the source of the food product and how it is processed (the greatest losses occur during cooking). Plants growing in drought, low temperatures, and hypoxia have the highest betaine content. Amaranth is the richest source of betaine.
Despite the numerous benefits of betaine supplementation, there are situations in which it may not be recommended. These include:
- People with high LDL cholesterol levels, as some studies show that long-term betaine supplementation may increase LDL cholesterol levels.
- Pregnant women
- Breastfeeding women
- People with kidney disease
Consuming high doses of betaine (more than 6g per day) may contribute to bloating, stomach discomfort, and unpleasant body odor. Remember to consult your doctor or dietitian before taking any supplements.
Betaine is an important nutrient in the diet of every person, especially athletes. Its daily intake should be 1500 mg/day. Betaine helps the liver, heart, and kidneys function properly. It improves performance, accelerates the body's recovery after exercise, and helps remove toxins. It is found naturally in sugar beets, grains, spinach, shellfish, and amaranth. However, it is important to remember not to exceed the recommended dose, as this can have a negative impact on our health.
- https://dietetycy.org.pl/betaina/
Prepared by: Wiktoria Kubuicka
