What Are the Benefits of Betaine? What Foods Contain Betaine?

Betaine stimulates the body to protein synthesis. In this way, it ensures the protection of heart health, helps to increase muscle mass and accelerates fat loss.

Betaine, also known as trimethylglycine, is a type of amino acid. Although the use of betaine has become widespread recently, betaine is not a newly discovered type of amino acid. The effect of betaine on heart health is under investigation. Despite this, betaine has been used in energy supplements for the past few years.

What is Betaine?

Betaine is a derivative of trimethylglycine and choline (an important nutrient). In other words, choline is a precursor to betaine. Betaine is formed as a result of the combination of the amino acids glycine and choline. Betaine is considered a methyl donor , just like folate and vitamin B12 . This shows that betaine helps maintain liver health, detoxify the body, and maintain cellular function. Also, one of betaine’s most important jobs is to help the body process fat. Studies show that betaine supports the conversion of homocysteine ​​amino acid in the blood to methionine.

Amino acids are very important for body health. However, studies show that high homocysteine ​​levels can cause plaque accumulation and artery (vessel) occlusion. {one*}

Betaine Benefits

Betaine has very important health benefits. It helps to protect heart health, protects and strengthens muscles, facilitates weight loss, contributes to the protection of liver health, helps digestion, contributes to the reduction of pain in the body and helps maintain skin health. The most important benefits of betaine are:

Helps Protect Heart Health

High homocysteine ​​levels increase the risk of cardiovascular diseases. Studies show that betaine helps reduce homocysteine ​​levels. In other words, having enough betaine in the body reduces the risk of developing heart diseases.

In a study conducted in 2013, a group was given betaine supplements for 6 weeks, and at the end of 6 weeks, a decrease in the level of homocysteine ​​in the blood was observed. High homocysteine ​​levels cause hardening of the arteries and vascular occlusion, leading to various health problems such as heart attack, stroke and cardiac arrest. Betaine ensures that the homocysteine ​​level decreases and thus prevents the emergence of some health problems. {2*}, {3*}

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Has Anti-Inflammatory Effect

Recent studies show that betaine has an anti-inflammatory effect and thus prevents the emergence of various health problems such as obesity , diabetes and cancer. Betaine has an anti-inflammatory effect thanks to its role in sulfur amino acid metabolism.  {4*}

Helps Protect and Strengthen Muscles

Some clinical studies show that betaine helps reduce fat mass and contributes to increase muscle mass. To date, many studies have been conducted on whether betaine helps to increase muscle mass. Some of the results obtained in line with different studies are as follows:

• In a study conducted in 2010, it was determined that betaine supplementation made the muscles stronger. {5*}, {6*}
• In another study conducted in 2009, it was observed that betaine supplementation increased muscle endurance and helped to increase muscle health.
• As part of a study conducted in 2013, betaine supplements were given to people for 6 weeks. At the end of these 6 weeks, it was noticed that the increase in urinary homocysteine ​​level decreased and the muscles tended to get stronger.
• In 2013, another study was conducted by the Journal of The International Society of Sports Nutrition to explore the benefits of betaine. In this study, it was investigated whether betaine supplementation is effective in maintaining muscle health and increasing muscle mass. The participants were given betaine supplements for 6 weeks, and at the end of the study, it was noticed that the participants’ arm muscles became stronger and they showed an increase in their power to perform various exercises such as squats and bench presses. {7*}
• A systematic observation of betaine supplementation was conducted in 2017. Within the scope of the observation, 7 different studies were examined. As a result of this review, it was noticed that only 2 studies showed that betaine protects and strengthens muscle health, while the remaining 5 studies showed that betaine supplementation did not cause any effect on muscle health. {8*}

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Facilitates Weight Loss

Some studies show that betaine facilitates the processing and breakdown of nutrients in the body. This allows people to burn fat quickly without losing muscle tissue and helps them lose weight faster. As part of a 2018 study, 11 young women were given nine weeks of exercise training and 2.5 grams of betaine supplementation daily. As a result of the research, it was noticed that the participants lost weight faster. {9*} In 2019, a study was conducted on the benefits of betaine with 195 participants. Within the scope of the research, the following conclusions were reached:

It has been observed that betaine supplementation contributes to the reduction of fat mass and fat percentage in the body. As a result of the study, it was concluded that betaine supplementation is effective in reducing body fat. In addition, it has been noticed in other studies that betaine reduces the amount of fat in the body of rodents, pigs and poultry. {10*}

Protects Liver Health and Helps Remove Toxins from the Body

Betaine ensures the removal of harmful substances from the body and helps to protect liver health. In addition, betaine helps the liver digest lipids (fats). Drinking too much alcohol, obesity, diabetes and some health problems can cause dangerous levels of fat to accumulate in the liver. Betaine enables the breakdown of fats and facilitates their digestion. In this way, it supports the protection of liver health and ensures that the liver is purified from harmful substances.

Betaine purifies the liver from harmful substances and thus ensures the protection of the health of the digestive system . It also prevents health problems that may arise due to harmful substances. Studies show that betaine removes toxic chemicals from the body due to some drugs and pesticides. It also protects the liver against hepatotoxins such as betaine, ethanol and carbon tetrachloride.

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Helps Digestion

Betaine is sometimes used to create betaine hydrochloride (HCl) supplements. Supplementation of betaine hydrochloride is thought to help increase the concentration of hydrochloric acid, an essential substance for the breakdown and utilization of food.

People with low stomach acid may face various health problems. Betaine helps treat such health problems. Some people even consume betaine HCL extract before meals to facilitate digestion. It has been observed that people who suffer from indigestion due to medications and various digestive problems, consume betaine HCL extract, resulting in positive results. Consuming betaine HCL before meals strengthens the health of the digestive system and helps maintain intestinal health . Protecting intestinal health is very important because the healthy intestinal flora contributes to the healthy immune system . {11th*}

Helps Relieve Pain in the Body

Studies show that betaine can benefit muscle and body pain. As part of a study on horses, betaine supplements were given to horses. It has been noticed that horses receiving betaine supplements have lower than normal post-exercise lactate levels (lactate level varies depending on muscle fatigue). This research shows that betaine supplementation can be beneficial for people who exercise hard or suffer from muscle and joint conditions. {12*}

Helps Treat Damage Caused by Alcohol

Excessive alcohol consumption causes fat accumulation in the liver. Betaine has a lipotropic (fat-reducing) effect and thus ensures the removal of fats from the liver. It also makes important contributions to the treatment of fatty liver disease. {13*}

Helps Maintain Skin Health

Skin care products contain some betaine. Betaine helps maintain skin health and prevents wrinkle formation. In addition, betaine traps moisture in the skin, thus keeping the skin moist throughout the day. Thus, it prevents skin irritation, meets the moisture need of dry skin and helps to protect skin texture.

Betaine Deficiency Symptoms

Betaine deficiency is not very common in western countries. This is because the diet in western countries ensures adequate intake of betaine. Most of the people living in Western countries include wheat products in their diets. Wheat is a very good source of betaine. Not consuming enough betaine causes an increase in the level of homocysteine ​​in the blood. The homocysteine ​​level in the blood may vary depending on environmental factors, diet and genetic factors.

An increase in homocysteine ​​levels is often encountered in the elderly over the age of 50 and in people addicted to alcohol. Rarely, in some cases, high homocysteine ​​levels can be encountered in children due to genetic factors. Increased homocysteine ​​levels in children can cause developmental problems, vision abnormalities, blood clots, and hardening of blood vessels.

Betaine-Rich Foods

Some of the foods rich in betaine include:

• 1/4 cup (about 15 grams) of uncooked wheat bran contains approximately 200 mg of betaine.
• 1 cup of cooked quinoa contains 178 mg of betaine.
• 1 cup of raw beets contains 175 mg of betaine.
• 1 cup of cooked spinach contains 160 mg of betaine.
• 1 cup of cooked rye contains 123 mg of betaine.
• 1/2 cup of uncooked rye contains 123 mg of betaine.
• 1/2 cup of uncooked amaranth cereal contains 130 mg of betaine.
• 1 cup of cooked wheat contains 105 mg of betaine.
• 1/2 cup of uncooked wheat contains 105 mg of betaine.
• 1 medium potato contains 39 mg of betaine.
• 1 cooked turkey breast contains 30 mg of betaine.
• There is 29 mg of betaine in 85 grams of beef.
• There is 28 mg of betaine in 85 grams of cooked beef.

Studies show that wheat bran and wheat germ are very rich in betaine. People living in Western countries often consume foods such as bread, crackers and cookies during the day. These foods contain plenty of wheat germ. Therefore, people living in western countries are less likely to experience betaine deficiency. Although these foods are not the healthiest sources of betaine, these foods are frequently consumed and therefore meet the betaine needs of people significantly.

Alcoholic beverages such as wine and beer contain low to moderate amounts of betaine. The high alcohol consumption in Western countries is among the reasons why these countries do not face betaine deficiency. However, it is recommended that people try to get the betaine they need from healthier foods.

How Much Betaine Is Consumed?

Today, there is no determined daily amount of betaine consumption for adults. The amount of betaine that people need to take daily can vary individually. Some studies are carried out in order to determine the general values.

• It is considered safe for adults to consume between 9 and 15 grams of betaine daily.
• People with alcohol-induced liver disease need to take high amounts of betaine supplements daily. It is recommended that these people take between 1000 mg and 2000 mg of betaine supplements per day. This is a very high dose, but it is necessary for people who have suffered from alcohol problems to repair the damage to their liver.
• It is recommended that people with healthy livers and those without heart disease take low amounts of betaine supplements. It is recommended to consume between 650-2500 milligrams of betaine (in the form of betaine HCl) per day to aid digestion.
• It is recommended that people who want to improve exercise performance, body composition and relieve pain in their body consume between 1500-2000 milligrams of betaine daily.
• Pregnant and lactating women are recommended to take betaine supplements with the advice of a doctor.

People with heart disease, liver disease, muscle aches and body aches should consult their doctor when they want to take betaine supplements.

How to Consume Betaine?

Betaine is usually taken together with folic acid, vitamin B6 and vitamin B12 . These facilitate the absorption of betaine. Betaine can be taken with or without food at any time of the day. Betaine supplements can be found in powder, capsule, and tablet form. Betaine should not be used for children and infants unless recommended by a doctor to treat certain conditions.

What Are the Side Effects of Betaine?

Betaine can reduce the effect of some drugs and interact with some foods. People taking medications for liver disease, heart disease and kidney stones are advised to consult their doctor before consuming supplements containing betaine. Betaine can balance cholesterol levels. Therefore, although it reduces the risk of developing heart diseases, it can be harmful for people with heart disease or at risk of developing heart disease. For this reason, it is recommended that these people take low doses of betaine supplements.

It is recommended that people who are overweight, diabetics, heart patients and people at high risk of developing heart disease should consult their doctor before taking betaine supplements. There is no evidence that high consumption of betaine causes poisoning. However, high betaine consumption has been observed to cause diarrhea, stomach upset and nausea.