Betaine Anhydrous
Also known as: glycine betaine, trimethylglycine, TMG, betaine
Effective Dosage
6-10 g daily (medical use); No established dose for general supplementation
What the Science Says
Betaine anhydrous is a naturally occurring compound derived from choline, found in foods like beets and spinach. It is an FDA-approved treatment for homocystinuria, a rare inherited disorder, where doses of 6–9 g/day have been shown to reduce elevated homocysteine levels by roughly 29% over years of use. Small pilot studies also suggest it may reduce liver fat in conditions like nonalcoholic steatohepatitis (NASH) and short bowel syndrome, though these findings come from very small, uncontrolled trials and need confirmation in larger studies.
What It Doesn't Do
Not proven to build muscle or boost athletic performance — the provided studies don't cover these claims at all. Won't reliably lower homocysteine in healthy people without a metabolic disorder. Not a proven weight-loss aid. Don't expect liver benefits if you don't have a diagnosed liver condition — the evidence is from sick patients, not healthy adults.
Evidence-Based Benefits
Betaine anhydrous is an FDA-approved treatment for homocystinuria, where it reduces plasma homocysteine levels by approximately 29% (PMID: 30871635). In small pilot studies, it has shown promise for liver conditions including nonalcoholic steatohepatitis (NASH), with significant improvements in liver enzymes (AST and ALT) and histological markers after 12 months (PMID: 11569700), and reduced hepatic fat percentage in short bowel syndrome-associated hepatopathy (PMID: 24972476). It functions as a methyl group donor in transmethylation reactions and acts as an osmolyte in tissues (PMID: 32625971).
Moderate EvidenceEffective at: 6-10 g/day for medical conditions (homocystinuria, NASH, SBS); No established dose for general fitness/wellness use based on provided studies
Source: auto-research
Absorption & Bioavailability
Unknown from provided studies — no pharmacokinetic data was reported in the papers provided. Oral administration was used in all clinical studies with apparent clinical effect, suggesting reasonable absorption.
Red Flags to Watch For
- GI side effects (nausea, diarrhea) reported in up to 62% of participants in one study — common and worth knowing before starting
- One serious adverse event (interstitial lung disease) was reported as possibly drug-related in a long-term registry study
- Betaine anhydrous powder is an irritant to skin and eyes — handle with care, especially in raw powder form
- Most clinical evidence comes from patients with rare metabolic diseases, not healthy adults — benefits may not translate to general supplement users
- Widely used in animal feed at doses up to 2,000 mg/kg feed — marketing may blur the line between veterinary and human evidence
Products Containing Betaine Anhydrous
See how Betaine Anhydrous is used in these analyzed products:
Research Sources
- PubMed
- NIH DSLD
This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-04-06