Key Health Benefits

Benefit Area	Description	Research Paper (linked citation)
Cardiovascular Health (Homocysteine Regulation)	Betaine helps maintain healthy homocysteine levels by donating methyl groups to convert homocysteine into methionine. Clinical studies show that betaine supplementation can significantly reduce elevated homocysteine – for example, about a 12–20% decrease in fasting homocysteine with daily doses in the 1.5–6 g range. Since high homocysteine is a risk factor for cardiovascular disease, this homocysteine-lowering effect supports heart health and proper cardiovascular function.	Olthof et al., 2003 – J. Nutrition: Betaine supplementation lowered homocysteine and may help reduce cardiovascular risk.
Exercise Performance (Strength & Endurance)	Betaine has been shown to improve aspects of physical performance, especially in athletes. Research indicates that a few grams of betaine per day can enhance strength, power output, and endurance. For instance, in a 14-week trial with athletes, betaine (2 g/day) led to increased muscle strength (higher 1-RM lifts), improved aerobic capacity (VO₂max), and better sprint performance compared to placebo. These findings suggest betaine supplementation can boost exercise performance and assist in training adaptations.	Nobari et al., 2021 – JISSN: 2 g/day of betaine improved muscle strength, VO₂max, and sprint capacity in athletes.
Liver Health (Fat Metabolism & Protection)	Betaine supports a healthy liver by aiding fat metabolism and protecting liver cells from damage. It is known to help reduce the accumulation of fat in the liver (steatosis) and to mitigate liver injury through its metabolic and anti-inflammatory effects. In fact, studies have found that betaine exhibits protective effects in liver conditions like nonalcoholic fatty liver disease, helping to prevent or lessen fatty liver and liver inflammation. By improving insulin sensitivity and reducing oxidative stress in the liver, betaine contributes to overall liver function and health.	Wang et al., 2021 – Eur. J. Pharmacol.: Review of betaine’s liver benefits (preventing fatty liver and liver injury).
Overall Well-Being (Metabolic & Cellular Health)	Betaine contributes to overall health and vitality by playing multiple supportive roles in the body. As an osmolyte and methyl donor, it helps maintain cellular hydration and proper metabolic function. Broad research indicates that betaine has wide-ranging benefits – it can protect various organs and systems. For example, betaine shows neuroprotective effects for the brain, helps preserve heart (myocardial) function, and reduces oxidative stress and inflammation in tissues. Thanks to these diverse actions, betaine is considered beneficial for general wellness, helping the body resist metabolic and oxidative stresses and promoting overall well-being.	Arumugam et al., 2021 – Biology (Basel): Comprehensive review noting betaine’s broad protective effects (neurological, cardiovascular, metabolic).

 

Dosage Recommendation

Goal	Stack
Homocysteine Management	1 g betaine three times daily (total 3 g/day) with meals
Liver Support & Fat Metabolism	2 g betaine twice daily (morning & evening)
Exercise Performance	2.5 g betaine twice daily (total 5 g/day), ideally 30 min before workouts
Methylation & Cellular Health	1 g betaine three times daily; can be stacked with B-vitamin complex (B₆, B₁₂, folate) for complete methyl support
Digestive Aid	500 mg betaine (as Betaine HCl) with each protein-rich meal

Supplement Facts

NUTRITIONAL INFORMATION
Serving Size: 2 veg. Capsules
	Amt. per Serving	% RDA Men	% RDA Women
Betaine	600mg
Ingredients: Betaine (N,N,N - Trimethylglycine), Bulking Agent INS 460 (i), Anticaking Agent INS 551 & Vegetable Capsule Shell (HPMC) (INS 464)

When Will I See Results?

Goal	Expected Timeline
Homocysteine Lowering	2–4 weeks for a measurable reduction in plasma homocysteine
Liver Enzyme Improvement	8–12 weeks for meaningful changes in ALT/AST and reduced hepatic steatosis
Exercise Performance	1–2 weeks for noticeable increases in power output and muscular endurance
Methylation Balance	4–6 weeks to raise SAM levels and support global methylation markers
Digestive Support	Immediate to 1 week for improved protein digestion (with Betaine HCl form)

How to Maximise Results

Goal	Stack
Homocysteine Management	Combine betaine with methylfolate (400 µg) and methylcobalamin (1 mg) to support all remethylation pathways
Liver & Fat Metabolism	Pair betaine with 500 mg milk thistle extract and a diet low in refined sugars and saturated fats
Exercise Performance	Stack with 3 g creatine monohydrate and 5 g citrulline malate for enhanced muscle energy and vasodilation
Methylation & Cellular Health	Use alongside a B-complex vitamin (B₆, B₁₂, folate) and ensure adequate dietary choline (eggs, lecithin) for optimal methyl group availability
Digestive & Gut Health	For gastrointestinal support, take betaine HCl form with meals and consider adding 2 g L-glutamine to support gut lining integrity

What to Avoid

Substance	Reason to Avoid	Spacing Tip
NSAIDs (e.g., ibuprofen)	May irritate the gastric lining when combined with Betaine HCl; increases risk of gastrointestinal discomfort	Avoid taking within 2 hours of NSAIDs; take betaine with a full meal
High-Dose Calcium or Magnesium	Divalent minerals can bind to anhydrous betaine, potentially reducing its absorption	Space by at least 2 hours from mineral supplements
Excessive Alcohol	Alcohol impairs methylation pathways and increases homocysteine, counteracting betaine’s benefits	Limit alcohol intake and avoid taking betaine at the same time
Other Methyl Donors (e.g., SAMe)	Concurrent high-dose methyl donors may lead to overmethylation and mood changes in sensitive individuals	Consult a healthcare provider and stagger doses if combining
Potent Diuretics	May alter fluid balance and electrolyte status, potentially affecting betaine’s osmoregulatory functions	Monitor hydration status; space dosing by several hours