Betaine (TMG)
Silver· human dataAlso known as: Trimethylglycine, TMG
Trimethylglycine, with early evidence for power output and a role in methylation.
Betaine, or trimethylglycine, is found in beetroot and grains and acts as an osmolyte and a methyl donor (helping recycle homocysteine). Both roles have been proposed to benefit training.
A handful of trials suggest small improvements in power output and body composition with a few grams daily, but results are inconsistent and the effect, if real, is modest. It is a reasonable low-risk 'might help a little' ingredient rather than a proven performance booster.
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Written and reviewed by Mathew Beale, MSc Biotechnology, University of Reading.
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