A naturally occurring compound, betaine anhydrous is an amino acid derivative composed of the amino acid glycine and three methyl groups. In the body, its primary role is as a methyl donor, transferring those extra methyl groups to other compounds. This is important for promoting a healthy methylation cycle, keeping our metabolism running smoothly, and supporting liver detoxification.* Betaine is often talked about as a pair with its more mainstream sidekick choline, an essential nutrient often included with B-complex supplements because its benefits are very similar. Famous for redeeming the reputation of egg yolks, which contain high amounts of choline, it is crucial for cognitive health and liver function. Perhaps more importantly, though, it is the precursor of betaine, which means choline is transformed into betaine2 in the body. In fact, many of the health benefits credited to choline are actually due to its role in betaine production.* While betaine can be converted endogenously from choline, you can easily find high-quality, bioavailable supplements and powders to help you increase your betaine intake. You can also find it in a variety of dietary sources (e.g., beets, quinoa, oats, flour, other cereal grains, and wheat germ3—the highest naturally occurring source of betaine). When homocysteine levels are not optimized (and especially when they are high), this can affect our cardiovascular health4. (Individuals with MTHFR genetic variants are especially likely to experience higher homocysteine burdens.) Enter: betaine. A vital compound in the methylation cycle, betaine (along with two B vitamins, active folate 5-MTHF and B12) helps support healthy homocysteine levels by metabolizing the amino acid.* Here’s how: Remember those extra methyl groups that betaine can donate to other compounds? When betaine donates methyl groups to homocysteine1, it’s converted to a new compound, the amino acid methionine.* Methionine is not only an amino-acid building block of proteins throughout our body, but also goes on to fuel methylation. Betaine is essential in facilitating this homocysteine-to-methionine conversion step.* In fact, a meta-analysis of clinical studies found that betaine supplementation lowered homocysteine levels by up to 20%5.* Diets high in both choline and betaine6 are also associated with lower levels of homocysteine. In addition, betaine helps the liver digest fats.* This is especially important because fat accumulation in the liver can lead to health concerns down the road. Heralded as a lipotrope, betaine can break down fat1 and help maintain healthy levels in the liver.* In some animal studies, betaine has even been shown to restore liver cells8.* Although more research is needed, it’s clear that betaine plays an important role in promoting liver health.* The water and nutrient balance is constantly changing in our bodies from the water and food we consume throughout the day and the sweat, urine, and waste we eliminate. Osmoregulators promote detoxification by supporting the removal of toxins and also help to modulate the balance of electrolytes1 (e.g., sodium) in extracellular fluid, intracellular fluid, and blood plasma (the last of which can have a direct impact on blood pressure). By regulating osmotic balance, betaine plays a key role in promoting cellular integrity, stability, and function and protecting cells, proteins, and enzymes from osmotic changes and stressors.* Researchers believe betaine’s power in the gym may be due to its role in creatine synthesis11.* Well known in the gym-going community, creatine helps build muscle mass and strength. With promising heart and liver benefits, not to mention a little extra pep at the gym, we’re betting on betaine.* And if you’re in the market for a high-quality, precision nutrition supplement that features bioactive betaine plus B vitamins to promote healthy homocysteine levels and cardiovascular function, check out mbg’s methylation support+.* McDonough has developed & lead nutrition education programming in schools. She’s covered a wide range of topics as a health & nutrition reporter from the rise in the use of psychedelics for depression to the frustrating trend in shorter doctors’ appointments and the connection between diet and disease.
