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Also known as: Trimethylglycine, TMG
Moderate evidence for improving power output and body composition. May enhance creatine synthesis in the body.
Amount
2.5g daily
Timing
With a meal, any time of day
Notes
Can split into two 1.25g doses. Often included in pre-workout supplements.
Track your Betaine intake alongside your macros in FitCommit.
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Supports cellular hydration and methylation
Some studies show decreased fat mass
Donates methyl groups for creatine synthesis
Helps lower homocysteine levels
Fishy body odor
Reduce dose or split throughout day
Nausea
Take with food
Some evidence it helps preserve lean mass during a deficit.
Useful alongside creatine for maximizing strength and power during a bulk.
$0.08-0.15
per day
Good value
Most people notice effects from Betaine within 1-2 weeks. Full benefits typically develop over 2-4 weeks of consistent use.
Betaine is generally well tolerated. Potential side effects include fishy body odor, nausea. Start with a lower dose to assess tolerance.
At approximately $0.08-0.15 per day, Betaine is good value. Inexpensive and often included in pre-workout formulas.
Betaine stacks well with Creatine, Caffeine, Beta-Alanine. Always introduce one supplement at a time to monitor individual responses.
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