What is Betaine Anhydrous (TMG) (Betaine Anhydrous (TMG))?
Betaine anhydrous (trimethylglycine/TMG) is a compound naturally found in beets and whole grains, serving as a significant methyl group donor and osmolyte in the body. It contributes to the remethylation of homocysteine to methionine and supports cellular water balance (osmolyte). In sports nutrition, it has been studied at a dose of 2.5 g/day for strength and body composition.
- CAS number: 107-43-7
What Does Betaine Anhydrous (TMG) Do? Why Is It Used?
Betaine anhydrous (TMG) is an ergogenic candidate with moderate evidence for strength and body composition, and an EFSA-approved methyl donor for homocysteine metabolism. It can contribute to training volume by supporting creatine synthesis and cell hydration. It is a versatile compound effective at low doses (2.5 g) and well-tolerated.
Usage as a Sports Nutrition Supplement
The following information is based on sports nutrition research (ISSN position stands, randomized controlled trials, and meta-analyses); the level of evidence is clearly stated for each item.
- Strength and Power Performance: Betaine is a compound suggested to support power output through its roles as a methyl donor for creatine synthesis and a cellular osmolyte. In RCTs, an increase in bench press work capacity (training volume) was observed with 2.5 g/day; some studies found no significant difference in strength/power metrics (evidence is moderate).
- Body Composition: In the study by Cholewa et al. (2013), 6 weeks of 2.5 g/day betaine resulted in significant improvements in body fat percentage and fat mass, along with an increase in arm circumference, in individuals undergoing resistance training. An RCT in collegiate female athletes also supports betaine's role in reducing fat mass.
- Osmolyte / Cell Hydration Mechanism: Betaine acts as an intracellular osmolyte, maintaining fluid balance; this is linked to the hypothesis that it contributes to performance via cell swelling and training tolerance.
- Dosage and Usage: The consistent dose for effects in a sports context is 2.5 g/day, with regular use for at least 2-6 weeks. It is an ergogenic candidate that is cumulative rather than acute in effect.
Forms and Differences
Betaine Anhydrous (TMG) is available in different forms; form selection is based on bioavailability, stability, and intended use:
- Betaine Anhydrous (TMG): Anhydrous pure betaine, i.e., trimethylglycine. It is the standard form used in sports supplements and for homocysteine metabolism; due to its neutral structure, it does not interact with stomach acid and functions directly as a methyl donor (2.5 g/day sports dose).
- Betaine Monohydrate: The form containing crystal water; the ratio of pure betaine per gram is slightly lower than in the anhydrous form. While efficacy is the same, the pure betaine content must be considered in dosage calculations.
Usage in Dietary Supplements
- Standard Sports Dose: The most frequently used dose in studies on performance and body composition is 2.5 g/day; it is often divided into 2 x 1.25 g. Effects have been observed with use ranging from 14 days to 6 weeks.
- Dose for Homocysteine: The EFSA claim for supporting normal homocysteine metabolism requires a minimum of 500 mg of betaine content per serving; higher doses are also used in clinical methylation support studies.
- Timing: Daily regular intake is the standard; tolerance is generally good when taken with meals. Since it has a cumulative effect, continuous use is recommended.
Usage in the Food Industry
- Functional Food and Supplements: Betaine is formulated as a methyl donor/osmolyte in functional foods and food supplements; it is a compound that has passed the novel food assessment in the EU. It is included as a strength component in sports powders and pre-workout mixes.
- Source and Production: Commercial betaine is primarily obtained as a by-product of sugar beet molasses; it has wide usage in the food and supplement industries.
Effects on Health
- Homocysteine Metabolism (EFSA Approved): EFSA/EU has authorized the claim that 'betaine contributes to normal homocysteine metabolism' (Reg. 432/2012; condition: minimum 500 mg betaine per serving). Betaine supports the conversion of homocysteine to methionine.
- Methylation Support: As a methyl group donor, betaine provides substrates for methylation reactions, including the methionine cycle and creatine synthesis; this is a physiologically established role.
Status of Health Claims (EFSA) — Transparent Information
The ONLY authorized EFSA claim for betaine is 'contributes to normal homocysteine metabolism' (Reg. 432/2012, condition: ≥500 mg per serving). There is NO EFSA-approved claim for strength/power or sports performance; sports benefits are based on study data and are not official claims.
Usage Limits and Safety
- Typical usage dose: 2.5 g/day for sports; ≥500 mg per serving for the homocysteine claim
- Upper Intake Level (UL): No official UL has been established. Sports doses (2.5 g/day) and doses in novel food assessments have been well-tolerated.
- Turkish Legislation (Sports Foods / TETGK): I could not verify a specific numerical upper limit for betaine anhydrous in Turkish legislation; IT HAS NOT BEEN INVENTED. General provisions of food supplement and sports food legislation apply.
Mild gastrointestinal discomfort may occur at high doses. The anhydrous (TMG) form is neutral and, unlike betaine HCL, does not increase stomach acid.
Scientific Studies
The following independent researches relate to the sports performance, bioavailability, and effects of this compound (study types are specified):
- PubMed 23967897 — Effects of betaine on body composition, performance, and homocysteine thiolactone (Cholewa et al., 2013)
- PubMed 30064450 — Effect of chronic betaine supplementation on body composition and performance in collegiate female athletes: a randomized controlled trial (2018)
Technical Documents and Supply — Asuka Kimya
You can contact Asuka Kimya for SDS, TDS, CoA, and supply conditions for Betaine Anhydrous (TMG).
References
The usage, sports nutrition, and health information on this page have been compiled from official legislation/institution sources (EFSA, NIH ODS, ISSN, Turkish Food Codex Sports Foods / Dietary Supplements Regulation) and independent scientific publications (PubMed). The product is a food supplement/sports nutrition raw material; it does not aim to diagnose or treat diseases.