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Amino acid

Betaine

Betaine, also called trimethylglycine or TMG, is a compound found in beets, spinach and whole grains that donates methyl groups in metabolism.

Also listed as TMG, Glycine Betaine, Oxyneurine, Trimethylglycine

Organ FunctionEnergyFitnessGut Health

What it is studied for

The strongest rated effects first. Bars show the size of the effect, the letter grades the evidence, and each rating lists the studies behind it.

Liver healthOrgan FunctionModerateA3 studies
Physical EnergyEnergyModerateBNo linked study
Muscle RecoveryFitnessSmallBNo linked study
Gut healthSmallCNo linked study
Every rating with its studiesGrouped by health goal, with the publications behind each rating

What is betaine?

Betaine, also called trimethylglycine or TMG, occurs in foods including beets, spinach, and whole-grain bread. It donates methyl groups in metabolism and helps cells regulate their water balance. 1 2

Why is the liver a research focus?

Researchers are exploring how betaine influences oxidative stress, inflammation, and insulin resistance in liver disease. The molecular-mechanism review describes a rationale for study, not proof that supplements treat fatty liver. 2

Key studies

The most recent publications linked to Betaine's ratings.

Preventive and therapeutic role of betaine in liver disease: A review on molecular mechanisms.2021Beneficial Effects of Betaine: A Comprehensive Review2021Betaine chemistry, roles, and potential use in liver disease.2016

Why people take it

Essential Health19%
Energy18.4%
Immune Support12.8%
Cognition10.3%
Fitness9.1%
Detox5.6%

SuppCo community snapshot, 2026-09-28. Reasons for use are not evidence that it works.

Questions people ask

Is TMG another name for betaine?

Yes. TMG stands for trimethylglycine. 1

Is betaine HCl proven to relieve bloating?

The small study cited here measured stomach acidity, not improvement in bloating. 3

Does the fatty-liver trial prove betaine has no biological effects?

No. It limits treatment claims in the studied patients; molecular mechanisms remain a separate research question. 2 4

Are sports-study amounts a safe daily target?

They are research protocols. EFSA’s novel-food safety assessment considered substantially lower additional intake. 1 5

Sources

Further reading

Illustration for Betaine.GuideBetaine HCl: stomach acid, the evidence and key limitsBetaine HCl briefly lowers stomach pH. What studies show, where clinical evidence is missing and when extra acid can do harm.Read the article