Betaine

Betaine is also known as trimethylglycine (TMG). It is a compound that can only be synthesized when sufficient choline is present in the body; this is because TMG is a derivative—a substance derived from another substance—of choline.
Betaine is involved in various bodily functions 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 potential benefits of betaine include contributing to muscle growth, contributing to fat loss, potentially reducing the risk of heart disease, and improving body composition.

Betaine has several benefits; however, not all of them are scientifically supported. Nevertheless, this article discusses the various benefits of this nutrient. We also cover some of betaine’s functions in the body.

1. Betaine helps break down homocysteine
Homocysteine is a compound released during the conversion of methionine; it is a substance naturally produced by the body. Normally, the homocysteine released during the breakdown of methionine is converted into other amino acids or broken down, causing homocysteine levels in the body to decrease. However, when the substance is not broken down or converted, homocysteine continues to circulate in the blood and accumulates; elevated homocysteine levels in the body can be toxic and increase the risk of certain conditions.
The most important and most extensively researched function of betaine is its contribution to the conversion or breakdown of homocysteine. Because elevated homocysteine levels are a risk factor for cardiovascular disease, betaine contributes in this way to better heart and blood vessel health and reduces the risk of cardiovascular conditions.
How is homocysteine converted or broken down? During the breakdown of homocysteine, betaine acts as a methyl donor. Betaine contains three methyl groups. When betaine donates one of these three methyl groups, a new substance called dimethylglycine is formed. The methyl group donated by betaine is then transferred to homocysteine. When homocysteine accepts this methyl group, it is converted into methionine in turn, causing homocysteine levels in the body to decrease.

2. Betaine supports liver function and detoxification
Mitochondria are crucial cellular structures for energy conversion and are particularly 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 increases mitochondrial activity.
Another function of betaine is reducing the amount of lipids in the liver, thereby lowering the risk of fat accumulation in the liver; fat accumulation in the liver can result in fatty liver disease. Betaine also contributes to reduced cellular lipid accumulation.
A 2015 study suggests that betaine increases the export of liver lipids and fatty acid oxidation, thereby reducing the likelihood of fat accumulation in the liver.

3. Betaine has anti-inflammatory functions
Several studies have shown that betaine can suppress inflammatory responses in the intestines and improve mucosal barrier function. Extensive research has been conducted into the anti-inflammatory functions of betaine, and increasing evidence indicates that betaine does indeed have anti-inflammatory effects in several conditions.
Nuclear factor kappa B (NF-κB) is present in the body and initiates the production of various genes involved in inflammation; these are genes that initiate an inflammatory response. Betaine inhibits the NF-κB signaling pathway, demonstrating its anti-inflammatory function.
Nuclear factor kappa B (NF-κB) is a substance in the body that controls certain genes involved in inflammation, such as interleukins and cytokines. Various inflammatory diseases involve chronic activation of NF-κB, activating genes associated with inflammation. Research has shown that betaine can suppress the activity of NF-κB and several genes controlled by NF-κB. Betaine can also suppress certain substances involved in the activation of NF-κB.

4. Betaine supports skin health
Betaine helps the skin retain more moisture, making it better hydrated and healthier-looking. The skin is hydrated through osmosis. Because betaine acts as an osmolyte, it can attract moisture into skin cells that do not contain sufficient moisture.
Research has shown that betaine supports the function of tight junctions. Tight junctions form a layer that prevents moisture and the substances dissolved in it from ‘leaking’ out of cells. Tight junctions also prevent harmful substances, such as allergens, from entering cells. Because betaine supports tight junction function, the skin is better hydrated as water loss through the skin is reduced.

5. Betaine may help with fat loss
Research into fat loss through betaine has so far been conducted only in animals, such as pigs and chickens, and in humans. Although more studies are needed to demonstrate that betaine contributes to fat loss, there is already some evidence that it does. A 2019 study showed that betaine supplementation resulted in significantly lower fat-free mass and a lower body fat percentage in humans. Studies have also shown that betaine supplementation resulted in 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 may support digestion
Adding betaine to the diet may contribute to improved intestinal structure and better functioning of various enzymes needed for food digestion. This also improves the digestion of nutrients.
Another study showed that betaine can improve intestinal function by improving the activity of digestive enzymes, intestinal morphology—the shape and structure of the intestines—and the gut microbiota—all microorganisms present in the gastrointestinal tract—.