Betaine Anhydrous
Also known as: TMG, trimethylglycine, betaine, glycine betaine
A methyl donor derived from sugar beets that lowers homocysteine and acts as an osmolyte in muscle cells. It is a common pre-workout addition studied for strength, power, and body composition, with a 2024 meta-analysis reporting small improvements in strength endurance from chronic dosing. It also appears in heart and methylation-support formulas. Betaine anhydrous should not be confused with betaine HCl, a digestive acid supplement.
Research summary
Donates methyl groups to remethylate homocysteine and acts as an osmoprotectant, supporting cell hydration and possibly creatine synthesis.
Dosage
Daily amounts, of compound.
| Lowest studied | Typical range | Highest studied | Upper limit |
|---|---|---|---|
| 1.25 g | 1.25–2.5 g | 6 g | — |
2.5 g/day, often as two 1.25 g doses, is the most-studied performance protocol over 2–6 weeks; homocysteine studies have used up to 6 g/day. Some people notice a fishy body odor at high doses because of trimethylamine formation.
Source material: sugar beet (Beta vulgaris) molasses
Format suitability
- Capsule
- Powder
- Tablet
- Softgel
- Gummy
- Liquid
Hygroscopic and sweet-tasting; store powders dry. 2.5 g is about three size-00 capsules.
Formulation notes
Stacked with creatine, beta-alanine, and citrulline in pre-workouts. Pairs with folate and B12 in methylation formulas; combining with choline is common since both are methyl donors.
Sources
Related ingredients
L-Citrulline
Sports performanceA non-protein amino acid that the kidneys convert to arginine, raising plasma arginine more efficiently than oral arginine itself.
Typical: 6–8 g
Creatine Monohydrate
Sports performanceThe most researched sports supplement in existence.
Typical: 3–5 g
Whey Protein Isolate
ProteinWhey filtered to 90% or more protein by weight, with most lactose and fat removed.
Typical: 20–30 g
Magnesium Glycinate
MineralA chelated form of magnesium bound to the amino acid glycine.
Typical: 200–350 mg
Magnesium Citrate
MineralMagnesium bound to citric acid, one of the best-selling magnesium forms because it is inexpensive, dissolves readily, and has shown good bioavailability in comparison studies.
Typical: 150–350 mg