Compound or practice · Supplement
Betaine (TMG)
An osmolyte and methyl donor with modest power/body-composition data and reliable homocysteine lowering.
- Overall grade
- Grade C
- Last revised
- 2
- graded outcomes
- 0
- references listed
A structured monograph in Prometheus's bundled library. Its grades are the monograph's own reading of the evidence, not a peer-reviewed review.
1 at grade B · 1 at grade C — 2 graded rows
What is known
Each outcome with its grade (how strong the evidence is, A to D), the size of the effect where the entry records one, and how often studies agree.
- HomocysteineEvidence grade B
Reliable biomarker drop
Moderatehigh
- Power / body compositionEvidence grade C
2.5 g/day
Smallmixed
What is uncertain
Read off the same rows as above. Nothing here is added that the entry does not itself record.
- Thin evidence: Power / body composition (grade C).
Interactions
Documented pairings with supplements and medicines. A medicine on this list is a conversation for whoever prescribes it.
CreatineWorks together
Both support cellular hydration/creatine status.
The evidence in words
What it is
Betaine (trimethylglycine) is an amino-acid derivative that acts as a cellular osmolyte and a methyl donor in homocysteine metabolism.
How it works
As an osmolyte it supports cell hydration and possibly creatine synthesis; as a methyl donor it converts homocysteine to methionine.
What the evidence shows
Small resistance-training studies show inconsistent but occasionally meaningful improvements in power and body composition at 2.5 g/day. It reliably lowers homocysteine (a biomarker, not a proven outcome). Cheap and low-risk.
How to use it
2.5 g/day, often split, alongside training.
Safety & interactions
Well tolerated; can raise LDL/triglycerides slightly at high doses. Creatine — Both support cellular hydration/creatine status.
Bottom line
A cheap maybe-ergogenic. 2.5 g/day for a small shot at better power/composition; also lowers homocysteine.
How it is used
As the entry records it, from the studies it summarises. Not a recommendation for you — doses that suit a trial population may not suit you.
- Standard
- 2.5 g/day, split.
Goes with
- CreatineBoth support cellular hydration/creatine status.Evidence grade A
Related reading
Entries that share this one's tags or conditions.
- Betaine (TMG) for HomocysteineEvidence grade B — Reliable biomarker dropEvidence grade B
- Betaine (TMG) for Power / body compositionEvidence grade C — 2.5 g/dayEvidence grade C
- Betaine (TMG): dosage and how to take it2.5 g/day, split.Evidence grade C
- Betaine (TMG): side effects, safety & interactionsWell tolerated; can raise LDL/triglycerides slightly at high doses.Evidence grade C
Sources
This entry lists no references of its own.
Last revised . A grade is this entry's reading of the evidence, not medical advice.