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# Betaine helps weight loss, sports performance
- URL: https://www.foodconsumer.org/betaine_helps_weight_loss_sports_performance_0602141108/
- Published: 2014-06-03T00:05:00.000Z
- Updated: 2026-09-22T16:26:58.000Z
- Description: A review in Amino Acids reports betaine at 500 to 9,000 mg a day has been tied to fat loss and lean mass gains, possibly by promoting lipolysis and boosting growth hormone and creatine synthesis, though results across studies were not consistent.
- Author: Food Consumer
- Tags: Supplements, Nutrition, #vivvo-import

Monday June 2, 2014 (foodconsumer.org) -- Previous studies show betaine used in a dose of 500 to 9,000 mg per day promoted adiposity reductions (weight loss) and or lean mass gains (bodybuilding). The diet supplement has also positive effects on sports performance in both endurance and resistance exercise but not all studies were consistent.

A report published in Amino Acids suggests betaine may promote lipolysis and inhibit lipogenesis, which is why betaine supplements may result in weight loss. Betaine may promote autocrine/endocrine IGF-1 release and insulin receptor signaling and also boost the production of growth hormones, increase creatine synthesis and protein synthesis and attenuate fatigue.

Betaine is involved in liver function, cellular reproduction, the making of carnitine and metabolism of homocysteine. Betaine is approved by the Food and Drug Administration for the treatment of high levels of homocysteine, a biomarker for heart disease.

Betaine, used together with vitamins B6 and B12 and folic acid, is known to help lower plasma homocysteine. However, although high levels of plasma homocysteine are linked with high risk of heart disease and stroke, lowering homocysteine does not seem to reduce the risk of cardiovascular disease, according to previous studies. It could be that homocysteine is merely a biomarker, but not a cause for heart disease.

Betaine, also known as trymethylglycine, consumed from foods and from dietary supplements has similar bioavailability and is metabolized to dimethylglycine and sarcosine in the liver.

Betaine is found high in beets, broccoli, grains, shellfish, and spinach. Supplemental betaine is readily available over the internet. (David Liu)

Reference

Cholewa JM, Guimarães-Ferreira L, Zanchi NE., Effects of betaine on performance and body composition: a review of recent findings and potential mechanisms. Amino Acids. 2014 Apr 24.