Supplements
Betaine Anhydrous
What is it?
Betaine anhydrous, also called trimethylglycine, is a compound found in foods such as beets and made in the body. “Anhydrous” describes the supplement form; it is the betaine amount on this label. [1]
How does it work?
Betaine helps transfer methyl groups in normal metabolism and helps cells regulate water balance. Those roles offer possible explanations for training effects. Most exercise studies test regular use rather than whether one scoop changes a workout that same day. [1]
Why is it in pre-workout?
The best-supported possibility is a small improvement in strength after regular use alongside training, particularly lower-body strength. A 2024 review pooled 17 trials with 317 participants and found a modest average strength benefit, but the estimates were imprecise and upper-body strength and muscular endurance were not clearly improved. [1]
Results for muscle growth are mixed. In one six-week study of 23 experienced lifters, the betaine group improved a skinfold-based lean-mass estimate more than placebo. Another six-week trial in 29 CrossFit-trained people did not find an advantage in body composition. Small studies and indirect body-composition measures make a guaranteed muscle-gain claim unwarranted. [2,3]
PRACTICAL AMOUNT
How much?
FORM & SCHEDULE
What it refers to
betaine anhydrous each day
This is a commonly studied amount, not a proven minimum or best dose. Results are less settled than they are for creatine.
2.5 grams — betaine anhydrous daily
Read detailed dosing notes
This is a commonly tested daily amount; the pictured pre-workout provides it in one scoop. Trials generally used betaine for weeks, sometimes as two 1.25 g servings. Taking it immediately before training has not been shown to work better than another time of day. [1–3]
The evidence is promising but less settled than for creatine. No minimum or optimal dose for gaining muscle has been established.
Sources & further reading
- Zawieja et al. (2024). Effects of chronic betaine supplementation on exercise performance: Systematic review and meta-analysis (opens in a new tab)pubmed.ncbi.nlm.nih.gov
- Cholewa et al. (2013). Effects of betaine on body composition, performance, and homocysteine thiolactone (opens in a new tab)pmc.ncbi.nlm.nih.gov
- Moro et al. (2020). Betaine Supplementation Does not Improve Muscle Hypertrophy or Strength Following 6 Weeks of Cross-Fit Training (opens in a new tab)pmc.ncbi.nlm.nih.gov