Skip to content
Dr. Grey AI

Supplement

Betaine

Betaine is a nutrient found in beets and grains that acts as a methyl donor, helping the liver process homocysteine and fat. People mostly look at it for nonalcoholic steatohepatitis, where liver enzymes improved with moderate evidence, and betaine-containing toothpaste and mouthwash also eased dry mouth symptoms and increased saliva. Still, the liver finding came from about 30 people, while blood sugar, blood flow, and athletic performance studies found no clear difference.

Sources: PMID 12761586; PMID 21950587

Best evidence
Grade B
Conditions studied
17
Outcomes
148
Graded outcomes
03313

Evidence by condition

  • Strong
  • Moderate
  • Limited
  • Very limited

17 conditions

Dry Mouth

Dry Mouth: outcomes studied for Betaine
GradeOutcomeEffectSizeStudiesPeopleStudies list
Salivation

Small Increase

Improves (the measure goes up)Small effect3 studies143 people

Studies that measured salivation

Dry Mouth Symptoms

Small Improvement

Improves (the measure goes down)Small effect1 study188 people

Studies that measured dry mouth symptoms

Nonalcoholic Steatohepatitis (NASH)

Nonalcoholic Steatohepatitis (NASH): outcomes studied for Betaine
GradeOutcomeEffectSizeStudiesPeopleStudies list
Liver Enzymes

Small Improvement

Improves (the measure goes down)Small effect30 people
Liver FibrosisChanges; see studies1 study30 people

Studies that measured liver fibrosis

Liver FatChanges; see studies30 people

Metabolic Syndrome

  • Apolipoprotein A: improves
  • Homocysteine: changes; see studies
  • Serum Cobalamin: improves
Metabolic Syndrome: outcomes studied for Betaine
GradeOutcomeEffectSizeStudiesPeopleStudies list
Apolipoprotein A

Small Increase

Improves (the measure goes up)Small effect27 people
HomocysteineChanges; see studies4 studies61 people

Studies that measured homocysteine

Serum CobalaminImproves (the measure goes up)2 studies34 people

Studies that measured serum cobalamin

FibrinogenImproves (the measure goes up)1 study27 people

Studies that measured fibrinogen

Total cholesterolChanges; see studies1 study27 people

Studies that measured total cholesterol

High-density lipoprotein (HDL)Improves (the measure goes up)27 people
LDL OxidationChanges; see studies27 people
Liver EnzymesChanges; see studies27 people
Low-density lipoprotein (LDL)Changes; see studies27 people
Plasminogen Inhibitor-1Improves (the measure goes up)27 people
Serum FolateImproves (the measure goes up)34 people

Coronary Artery Disease (CAD)

  • Apolipoprotein A: improves
  • Homocysteine: changes; see studies
  • Fibrinogen: improves
Coronary Artery Disease (CAD): outcomes studied for Betaine
GradeOutcomeEffectSizeStudiesPeopleStudies list
Apolipoprotein A

Small Increase

Improves (the measure goes up)Small effect27 people
HomocysteineChanges; see studies4 studies27 people

Studies that measured homocysteine

FibrinogenImproves (the measure goes up)1 study27 people

Studies that measured fibrinogen

Total cholesterolChanges; see studies1 study27 people

Studies that measured total cholesterol

High-density lipoprotein (HDL)Improves (the measure goes up)27 people
LDL OxidationChanges; see studies27 people
Liver EnzymesChanges; see studies27 people
Low-density lipoprotein (LDL)Changes; see studies27 people
Plasminogen Inhibitor-1Improves (the measure goes up)27 people

High Cholesterol

  • Apolipoprotein A: improves
  • Homocysteine: changes; see studies
  • Fibrinogen: improves
High Cholesterol: outcomes studied for Betaine
GradeOutcomeEffectSizeStudiesPeopleStudies list
Apolipoprotein A

Small Increase

Improves (the measure goes up)Small effect27 people
HomocysteineChanges; see studies4 studies27 people

Studies that measured homocysteine

FibrinogenImproves (the measure goes up)1 study27 people

Studies that measured fibrinogen

Total cholesterolChanges; see studies1 study27 people

Studies that measured total cholesterol

High-density lipoprotein (HDL)Improves (the measure goes up)27 people
LDL OxidationChanges; see studies27 people
Liver EnzymesChanges; see studies27 people
Low-density lipoprotein (LDL)Changes; see studies27 people
Plasminogen Inhibitor-1Improves (the measure goes up)27 people

General Athletic Performance

  • Anaerobic Capacity
  • Blood glucose
  • Power Output: improves
General Athletic Performance: outcomes studied for Betaine
GradeOutcomeEffectSizeStudiesPeopleStudies list
Anaerobic Capacity

No effect

NoneNo effect34 people
Blood glucose

No effect

NoneNo effect34 people
Power OutputImproves (the measure goes up)5 studies94 people

Studies that measured power output

IGF-1Improves (the measure goes up)1 study12 people

Studies that measured igf-1

Muscle MassImproves (the measure goes up)1 study34 people

Studies that measured muscle mass

Oxygen UptakeImproves (the measure goes up)1 study10 people
WeightChanges; see studies1 study34 people
Blood Lactate (Exercise)Changes; see studies37 people
Body FatChanges; see studies34 people
CortisolChanges; see studies12 people
Fatigue SymptomsChanges; see studies35 people
Growth HormoneImproves (the measure goes up)12 people
Heart RateChanges; see studies23 people
HematocritImproves (the measure goes up)22 people
Hydration (Total Body Water)Improves (the measure goes up)22 people
InsulinChanges; see studies12 people
Muscle Creatine ContentImproves (the measure goes up)34 people
Muscle OxygenationImproves (the measure goes up)13 people
Muscle SorenessChanges; see studies24 people
Muscular EnduranceImproves (the measure goes up)49 people
Nitric OxideImproves (the measure goes up)13 people
Oxidative Stress BiomarkersChanges; see studies13 people
Rating of Perceived ExertionImproves (the measure goes up)47 people
Training VolumeImproves (the measure goes up)13 people

Metabolic Health

  • Blood glucose
Metabolic Health: outcomes studied for Betaine
GradeOutcomeEffectSizeStudiesPeopleStudies list
Blood glucose

No effect

NoneNo effect42 people

Muscle Size Strength

  • Anaerobic Capacity
Muscle Size Strength: outcomes studied for Betaine
GradeOutcomeEffectSizeStudiesPeopleStudies list
Anaerobic Capacity

No effect

NoneNo effect24 people

General Cardiovascular Health

  • Blood Flow
General Cardiovascular Health: outcomes studied for Betaine
GradeOutcomeEffectSizeStudiesPeopleStudies list
Blood Flow

No effect

NoneNo effect39 people

Running Performance

  • Anaerobic Capacity
  • Power Output: improves
  • Muscle Mass: improves
Running Performance: outcomes studied for Betaine
GradeOutcomeEffectSizeStudiesPeopleStudies list
Anaerobic Capacity

No effect

NoneNo effect26 people
Power OutputImproves (the measure goes up)5 studies16 people

Studies that measured power output

Muscle MassImproves (the measure goes up)1 study16 people

Studies that measured muscle mass

Oxygen UptakeImproves (the measure goes up)1 study10 people

Studies that measured oxygen uptake

WeightChanges; see studies1 study16 people

Studies that measured weight

Blood glucoseChanges; see studies10 people
Body FatChanges; see studies16 people
Heart RateChanges; see studies10 people
HematocritImproves (the measure goes up)10 people
Hydration (Total Body Water)Improves (the measure goes up)10 people
Rating of Perceived ExertionImproves (the measure goes up)10 people

Nonalcoholic Fatty Liver Disease (NAFLD)

  • Adiponectin
  • Liver Fibrosis: changes; see studies
  • Weight: changes; see studies
Nonalcoholic Fatty Liver Disease (NAFLD): outcomes studied for Betaine
GradeOutcomeEffectSizeStudiesPeopleStudies list
Adiponectin

No effect

NoneNo effect34 people
Liver FibrosisChanges; see studies1 study34 people

Studies that measured liver fibrosis

WeightChanges; see studies1 study34 people

Studies that measured weight

Liver EnzymesChanges; see studies34 people
Liver FatChanges; see studies34 people
TNF-AlphaChanges; see studies34 people

Obesity

  • Blood glucose
  • Homocysteine: changes; see studies
  • Total cholesterol: changes; see studies
Obesity: outcomes studied for Betaine
GradeOutcomeEffectSizeStudiesPeopleStudies list
Blood glucose

No effect

NoneNo effect42 people
HomocysteineChanges; see studies4 studies42 people

Studies that measured homocysteine

Total cholesterolChanges; see studies1 study42 people

Studies that measured total cholesterol

WeightChanges; see studies1 study42 people

Studies that measured weight

Blood PressureChanges; see studies42 people
Body FatChanges; see studies42 people
High-density lipoprotein (HDL)Improves (the measure goes up)42 people
Kidney FunctionImproves (the measure goes up)42 people
Liver EnzymesChanges; see studies42 people
Low-density lipoprotein (LDL)Changes; see studies42 people
Metabolic RateImproves (the measure goes up)42 people
Serum FolateImproves (the measure goes up)42 people
Thyroid-Stimulating HormoneImproves (the measure goes up)42 people
TriglyceridesChanges; see studies42 people

Cycling Performance

  • Anaerobic Capacity
  • Power Output: improves
  • Muscle Mass: improves
Cycling Performance: outcomes studied for Betaine
GradeOutcomeEffectSizeStudiesPeopleStudies list
Anaerobic Capacity

No effect

NoneNo effect16 people
Power OutputImproves (the measure goes up)5 studies16 people
Muscle MassImproves (the measure goes up)1 study16 people
WeightChanges; see studies1 study16 people
Body FatChanges; see studies16 people

Body Composition

  • Blood glucose
  • Homocysteine: changes; see studies
  • Weight: changes; see studies
Body Composition: outcomes studied for Betaine
GradeOutcomeEffectSizeStudiesPeopleStudies list
Blood glucose

No effect

NoneNo effect42 people
HomocysteineChanges; see studies4 studies42 people
WeightChanges; see studies1 study42 people
Blood PressureChanges; see studies42 people
Body FatChanges; see studies42 people
Kidney FunctionImproves (the measure goes up)42 people
Low-density lipoprotein (LDL)Changes; see studies42 people
Metabolic RateImproves (the measure goes up)42 people
Serum FolateImproves (the measure goes up)42 people
Thyroid-Stimulating HormoneImproves (the measure goes up)42 people

Warm- or Hot-Weather Exercise Performance

  • Anaerobic Capacity
  • Oxygen Uptake: improves
  • Blood glucose: changes; see studies
Warm- or Hot-Weather Exercise Performance: outcomes studied for Betaine
GradeOutcomeEffectSizeStudiesPeopleStudies list
Anaerobic Capacity

No effect

NoneNo effect10 people
Oxygen UptakeImproves (the measure goes up)1 study10 people
Blood glucoseChanges; see studies10 people
Heart RateChanges; see studies10 people
HematocritImproves (the measure goes up)10 people
Hydration (Total Body Water)Improves (the measure goes up)10 people
Rating of Perceived ExertionImproves (the measure goes up)10 people

Muscle Size & Strength

  • Anaerobic Capacity
  • Power Output: improves
  • IGF-1: improves
Muscle Size & Strength: outcomes studied for Betaine
GradeOutcomeEffectSizeStudiesPeopleStudies list
Anaerobic Capacity

No effect

NoneNo effect24 people
Power OutputImproves (the measure goes up)5 studies82 people
IGF-1Improves (the measure goes up)1 study12 people
Muscle MassImproves (the measure goes up)1 study34 people
WeightChanges; see studies1 study34 people
Blood Lactate (Exercise)Changes; see studies25 people
Body FatChanges; see studies34 people
CortisolChanges; see studies12 people
Fatigue SymptomsChanges; see studies35 people
Growth HormoneImproves (the measure goes up)12 people
Heart RateChanges; see studies13 people
InsulinChanges; see studies12 people
Muscle Creatine ContentImproves (the measure goes up)34 people
Muscle OxygenationImproves (the measure goes up)13 people
Muscle SorenessChanges; see studies24 people
Muscular EnduranceImproves (the measure goes up)37 people
Nitric OxideImproves (the measure goes up)13 people
Oxidative Stress BiomarkersChanges; see studies13 people
Rating of Perceived ExertionImproves (the measure goes up)37 people
Training VolumeImproves (the measure goes up)13 people

Weight Loss & Maintenance

  • Blood glucose
  • Homocysteine: changes; see studies
  • Total cholesterol: changes; see studies
Weight Loss & Maintenance: outcomes studied for Betaine
GradeOutcomeEffectSizeStudiesPeopleStudies list
Blood glucose

No effect

NoneNo effect42 people
HomocysteineChanges; see studies4 studies42 people
Total cholesterolChanges; see studies1 study42 people
WeightChanges; see studies1 study42 people
Blood PressureChanges; see studies42 people
Body FatChanges; see studies42 people
High-density lipoprotein (HDL)Improves (the measure goes up)42 people
Kidney FunctionImproves (the measure goes up)42 people
Liver EnzymesChanges; see studies42 people
Low-density lipoprotein (LDL)Changes; see studies42 people
Metabolic RateImproves (the measure goes up)42 people
Serum FolateImproves (the measure goes up)42 people
Thyroid-Stimulating HormoneImproves (the measure goes up)42 people
TriglyceridesChanges; see studies42 people

Key findings

  • SalivationDry MouthImproves (the measure goes up)
  • Dry Mouth SymptomsDry MouthImproves (the measure goes down)
  • Liver EnzymesNonalcoholic Steatohepatitis (NASH)Improves (the measure goes down)

Shop the evidence-backed picks

Third-party tested Betaine products, in the forms the graded studies used where we can match them.

  • Grade B

Links to Fullscript, iHerb or Thorne carry our referral, so we may earn a commission at no extra cost to you. Grades come from the research and never change based on what we earn. Fullscript asks for a free account before it shows its catalog and prices. Full disclosure

Studies cited

21 studies from PubMed

  1. Long-term effect of betaine on risk factors associated with the metabolic syndrome in healthy subjectsEur J Clin Nutr · PMID 20978525
  2. The effect of low doses of betaine on plasma homocysteine in healthy volunteersBr J Nutr · PMID 15522136
  3. Betaine, a promising new agent for patients with nonalcoholic steatohepatitis: results of a pilot studyAm J Gastroenterol · PMID 11569700
  4. Influence of betaine consumption on strenuous running and sprinting in a hot environmentJ Strength Cond Res · PMID 18438230
  5. Effect of betaine supplementation on cycling sprint performanceJ Int Soc Sports Nutr · PMID 22471891
  6. Betaine supplementation enhances anabolic endocrine and Akt signaling in response to acute bouts of exerciseEur J Appl Physiol · PMID 22976217
  7. Effect of betaine supplementation on power performance and fatigueJ Int Soc Sports Nutr · PMID 19250531
  8. Effect of 15 days of betaine ingestion on concentric and eccentric force outputs during isokinetic exerciseJ Strength Cond Res · PMID 21747291
  9. Creatine but not betaine supplementation increases muscle phosphorylcreatine content and strength performanceAmino Acids · PMID 21744011
  10. The effects of chronic betaine supplementation on exercise performance, skeletal muscle oxygen saturation and associated biochemical parameters in resistance trained menJ Strength Cond Res · PMID 22080324
  11. Ergogenic effects of betaine supplementation on strength and power performanceJ Int Soc Sports Nutr · PMID 20642826
  12. Betaine supplementation lowers plasma homocysteine in healthy men and womenJ Nutr · PMID 12730412
  13. Betaine supplementation decreases plasma homocysteine concentrations but does not affect body weight, body composition, or resting energy expenditure in human subjectsAm J Clin Nutr · PMID 12399266
  14. Orally administered betaine has an acute and dose-dependent effect on serum betaine and plasma homocysteine concentrations in healthy humansJ Nutr · PMID 16365055
  15. Betaine supplementation and plasma homocysteine in healthy volunteersArch Intern Med · PMID 10979070
  16. Dietary and supplementary betaine: effects on betaine and homocysteine concentrations in malesNutr Metab Cardiovasc Dis · PMID 19346114
  17. Betaine for nonalcoholic fatty liver disease: results of a randomized placebo-controlled trialHepatology · PMID 19824078
  18. Evaluation of the clinical efficacy of a betaine-containing mouthwash and an intraoral device for the treatment of dry mouthJ Oral Pathol Med · PMID 21950587
  19. Safety and effectiveness of topical dry mouth products containing olive oil, betaine, and xylitol in reducing xerostomia for polypharmacy-induced dry mouthJ Oral Rehabil · PMID 17824884
  20. Betaine-containing toothpaste relieves subjective symptoms of dry mouthActa Odontol Scand · PMID 9669455
  21. Effects of a betaine-containing toothpaste on subjective symptoms of dry mouth: a randomized clinical trialJ Contemp Dent Pract · PMID 12761586

Protocols that include Betaine