All About Betaine - For Boosting Muscle Gains & Power

Mom and Popeye were right when they told us to eat our spinach! These nutrient-rich green leaves contain iron, folate and plenty of nitrates to keep us healthy. We all know that eating vegetables is critical to heart health and optimal physical performance. There are so many bioactive compounds found in green vegetables that we are just beginning to understand the importance of just a few of those compounds.

Spinach is also rich in a compound called betaine (bee-tuh-een) or trimethylglycine that helps build muscle, strength and power (577 mg per 100 grams). Betaine originally gets its name from beets, as it is manufactured from sugar beet molasses. Although beets have significant amounts of betaine, spinach and wheat germ are incredibly rich sources of betaine.

Betaine, like many other compounds found in plants (polyphenol antioxidants, vitamin C, etc.), serves a function of protecting the plant from environmental stress. Just as it helps plants, it can help animals and humans as well. Arguably, nothing is more stressful than an intense day in the gym while on a low-carb diet and twice-a-day cardio sessions. Are any of you doing that?

Methyl Donor That Could Be Heart Healthy

Betaine is essentially the amino acid glycine with three methyl groups attached to it. This makes betaine a great “methyl” donor. There are many reactions in the body that require donation of a methyl group to one compound to make another metabolically active compound. For instance, creatine is made from the amino acids glycine and arginine; once combined, they are methylated. They are methylated by SAMe, a compound found naturally in the body that can be made by methylating homocysteine by betaine.

Some of you may remember from previous articles that elevated homocysteine levels in the blood have been correlated to cardiovascular disease, depression and inflammation in clinical studies. Since betaine can serve as a methyl donor to homocysteine, converting it to the essential amino acid methionine, betaine has the potential to reduce homocysteine levels in the blood. A Norwegian study has demonstrated a correlation of high serum betaine levels and lower risk factors for heart disease.¹ Whether this correlates with a reduction in cardiovascular disease risk by betaine supplementation is yet to be elucidated by clinical science. However, the European Food Safety Authority (EFSA) allows claims that 1.5 grams of betaine per day can contribute to normal homocysteine metabolism.²

Protein Synthesis and Gene Health

The methylation process is not only very important in making active compounds like neurotransmitters for communication between nerves, but the process is also critical to the healthy function of our genes and protein synthesis. The methylation of proteins called “histones” allows our genes to be read to produce new proteins. Further, some proteins are methylated to change their structure and function. Without healthy methylation processes, our genes can be misread and this can lead to defective proteins or even cancer.

Beyond being a critical player in methylation processes, betaine is important in maintaining cellular hydration. This mechanism is very similar to the hydrating effects of creatine. Both creatine and betaine are osmolytes. Osmolytes are like sodium— they attract water. When betaine or creatine is shuttled into a cell, water goes with them. This gives the cell more resiliency, preserving structure and function in times of stress. It helps dilute metabolites and allows enzymes to function better. Betaine appears to stabilize proteins essential for metabolism in stressful environments.

Natural Betaine

Betaine supplementation has previously been shown to be a significant training aid, as it improved force production and muscular endurance in trained athletes.^3,4 Interestingly, a number of studies show that feeding farm animals betaine increases muscle mass, and may even decrease fat mass with a concomitant rise in GH, IGF-1 and insulin. Researchers at the University of Connecticut have explored the mechanisms behind this performance enhancement.

To evaluate for the anabolic activity of betaine in humans, the researchers performed a randomized and double-blinded, placebo-controlled study with recreationally trained men who consumed 2.5 grams of BetaPower^TM Natural Betaine per day for two weeks. Subjects then performed a series of exercises including vertical jumps, squats and bench presses, which were designed to elicit an anabolic response. Blood draws and muscle biopsies were performed to evaluate the effects of betaine on muscle, while anabolic hormones and muscle protein synthesis markers were measured.

The study showed that BetaPower^TM Natural Betaine supplementation produced a 7.8 percent rise in IGF-1 levels and a 6.1 percent drop in the muscle-destroying hormone cortisol. The authors concluded that the cumulative anabolic effects of betaine accounted for the combination of increased IGF-1 and decreased cortisol after a stressful bout of exercise. They also found positive effects on the muscle protein synthesis-signaling pathways, and noted that betaine potentiated the intramuscular signal Akt. Overall, this data suggests a mild anabolic effect of betaine supplementation occurring through an endocrine mechanism, and coinciding with augmentation of intramuscular anabolic signaling.

Studies that demonstrate acute elevations in anabolic hormones don’t always correlate well with potential for bodybuilding. However, another study evaluated muscle growth in the arms and legs in experienced weightlifters supplemented with BetaPower^TM Natural Betaine at 2.5 grams per day during a six-week training program.⁵ Via skinfold and girth measurements, it was determined that betaine improved arm muscle size without significant improvements in leg muscle growth. Furthermore, betaine supplementation appeared to improve body composition in these subjects, with increased muscle mass and lower body fat percentages. So, betaine gives you bigger arms with a leaner body.

Combining Creatine and Betaine

It has been thought that perhaps consuming creatine and betaine together could provide an additive effect on muscle performance. A study looked for this effect by supplementing untrained subjects with two grams of betaine per day or 20 grams of creatine per day, or a combination of both, for 10 days.⁶ Certainly, the groups that received creatine showed significant improvements in squat and bench press power, and strength output. Unfortunately, the group that received two grams of betaine alone showed no improvement in strength or power, compared to the placebo group. Further, betaine was not additive to the effects of creatine. It is possible that these results are due to lower betaine dosing, a failure of effect in untrained subjects or even a shorter 10- versus 15-day supplementation time.

It is possible that some of the ergogenic effects are not related to muscle function at all. It may be effects on perceived exertion, fatigue, thirst and thermal sensations. It is true that when we have more thirst or feelings of increased temperature, our motivation decreases and feelings of exertion increase, leading to performance deficit. Armstrong and colleagues showed that BetaPower^TM Natural Betaine reduced thirst and thermal sensations during the final sprint after 75 minutes of running.⁷ Hoffman et al. further reported that BetaPower^TM Natural Betaine supplementation (2.5 grams) reduced perceptions of fatigue during high-volume training and was shown to significantly increase anaerobic power and strength in the bench press and squat after 15 days of supplementation.⁸

Science Supports Betaine for Improved Performance

In conclusion, there is science to support the betaine found in many supplements today. It appears to improve body composition and performance in the gym. Beyond its value for the physique athlete, it does appear that betaine may provide health benefits similar to having a diet rich in the vegetables and whole grains in which it is found. Better cardiovascular health and inflammatory modulation may lead to improvement in the performance of everyday life as we age.

Dr. Victor Prisk is a board certified orthopaedic surgeon and IFBB professional bodybuilder in Pittsburgh, PA. Dr. Prisk is an active member of the GNC Medical Advisory Board and creator of the “G.A.I.N. Plan.” He is an NCAA All-American gymnast, champion swing dancer and NPC Welterweight National Champion.

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