Betaine
Betaine is also known as Trimethylglycine (TMG). It is a compound that can only be synthesized if there is sufficient choline present in the body; this is because TMG is a derivative – a substance derived from another substance – of choline.
Betaine is involved in various functions in the body and has a wide range of benefits. For example, betaine is involved in liver function, the production of carnitine, and the breakdown of homocysteine.
The possible benefits of betaine include contributing to muscle building, aiding fat loss, potentially reducing the risk of heart disease, and improving body composition.
Betaine has several benefits, although not all are scientifically proven. Nevertheless, we discuss the various benefits of this nutrient in this article. Additionally, we go through some functions of betaine in the body.
1. Betaine helps break down homocysteine
Homocysteine is a substance released during the conversion of methionine; it is a naturally occurring compound in the body. Normally, the homocysteine released during methionine breakdown is converted into other amino acids or broken down, which lowers homocysteine levels in the body. However, if the breakdown or conversion does not occur, homocysteine remains circulating in the blood and accumulates; elevated homocysteine levels can be toxic and increase the risk of certain conditions.
The primary and most studied function of betaine is its contribution to the conversion or breakdown of homocysteine. Since elevated homocysteine is a risk factor for cardiovascular diseases, betaine contributes to better heart and vascular health and reduces the risk of heart and vascular diseases.
How is homocysteine converted or broken down? Betaine acts as a methyl donor in the breakdown of homocysteine. Betaine contains three methyl groups. When betaine donates one of these methyl groups, a new compound called dimethylglycine is formed. The methyl group donated by betaine is then transferred to homocysteine. When homocysteine accepts this methyl group, it is converted back into methionine (thus lowering homocysteine levels in the body).
2. Betaine supports liver function and detoxification
Mitochondria are crucial cells for energy conversion; they are very important in lipid metabolism – the process by which fatty acids are broken down, digested, or stored in the body. The conversion of nutrients into energy (also known as ATP) takes place in the mitochondria. Research has shown that betaine increases the number of mitochondria and also enhances their activity.
Another function of betaine is reducing the amount of liver lipids, thereby decreasing the risk of fat accumulation in the liver; fat accumulation in the liver can result in fatty liver disease. Furthermore, betaine contributes to reduced cellular lipid accumulation.
A 2015 study suggests that betaine increases the export of liver lipids and fatty acid oxidation, reducing the chance of fat buildup in the liver.
3. Betaine has anti-inflammatory functions
Various studies have shown that betaine can suppress inflammatory responses in the intestines and improve mucosal barrier function. Extensive research has been conducted on the anti-inflammatory functions of betaine, and increasing evidence shows that betaine indeed has anti-inflammatory effects in certain conditions.
Nuclear Factor NF-KB is present in the body and triggers the production of various genes related to inflammation; these are genes that initiate inflammation. Betaine inhibits the NF-KB signaling pathway, demonstrating its anti-inflammatory function.
Nuclear factor-kB (NF-kB) is a substance in the body that controls certain genes involved in inflammation, such as interleukins or cytokines. In various inflammatory diseases, there is chronic activation of NF-kB, which activates genes related to inflammation. Research has shown that betaine can suppress the activity of NF-kB and several genes controlled by NF-kB. Additionally, betaine can suppress certain substances involved in activating NF-kB.
4. Betaine supports skin health
Betaine helps retain more moisture in the skin, making the skin better hydrated and healthier in appearance. The skin is hydrated through osmosis. Because betaine acts as an osmolyte, it can attract moisture into skin cells that lack sufficient hydration.
Research has shown that betaine supports the function of tight junctions. Tight junctions are a layer that prevents moisture and dissolved substances from leaking out of cells. They also prevent harmful substances, such as allergens or toxins, from entering the cells. By supporting the function of tight junctions, betaine helps the skin stay better hydrated by reducing water loss through the skin.
5. Betaine may help with fat loss
Research on fat loss through betaine has so far been conducted only in animals (pigs and chickens) and humans. Although more studies are needed to confirm that betaine contributes to fat loss, there is some evidence supporting this. A 2019 study showed that supplementation with betaine resulted in a significantly lower fat-free mass and lower body fat percentage in humans. Studies have also shown that betaine supplementation increased fat-free mass and reduced body fat percentage in pigs and chickens.
Another study from 2018 showed that betaine supplementation resulted in a reduction in both fat mass and body fat percentage in adult women.
6. Betaine can support digestion
Adding betaine to the diet can contribute to improved intestinal structure and better functioning of various enzymes needed for food digestion. This also improves nutrient digestion.
Another study showed that betaine can improve intestinal function by enhancing the activity of digestive enzymes, improving intestinal morphology – the shape and structure of the intestines – and improving the gut microbiota – all microorganisms present in the gastrointestinal tract –.
