Boosting Performance with Betaine: What You Need to Know

Betaine Pre-Workout Benefits

Betaine anhydrous is becoming an increasingly popular ingredient for pre-workouts. In this article, we will explore the fundamentals of betaine anhydrous, its connection to carnosine, and its various health benefits, especially in the context of pre-workout supplementation.

What is Betaine Anhydrous?

Betaine anhydrous, also known simply as betaine, is an organic compound naturally found in various plants, especially beets, from which its name is derived.

It is considered a methyl donor, which means it plays a vital role in many biochemical processes in the body, particularly in the methylation of amino acids. In its supplemental form, betaine is often used to support athletic performance, improve body composition, and promote heart health.

Benefits of Betaine Anhydrous as a Pre-Workout

In the world of fitness and athletics, pre-workout supplements are revered for their potential to boost performance, stamina, and muscle growth. Betaine anhydrous, when incorporated into these supplements, can offer the following benefits:

  1. Enhanced Performance: Some studies suggest that betaine supplementation can improve power output and overall training volume. This can translate to better performance in high-intensity exercises and weight training.
  2. Improved Body Composition: Betaine might assist in reducing fat mass and increasing lean body mass. This means that over time, with consistent exercise and diet, betaine supplementation could aid in achieving a more toned and muscular physique.
  3. Increased Nitric Oxide Production: Nitric oxide plays a crucial role in improving blood flow during workouts, thereby leading to better muscle pump and nutrient delivery to muscle cells. Betaine can potentially aid in increasing nitric oxide levels.

    The nitric oxide benefit can be especially powerful when combined with L-Citrulline & L-Arginine.

Betaine Anhydrous and Carnosine

Carnosine is a dipeptide made up of the amino acids beta-alanine and histidine. It plays a significant role in muscle function, especially during high-intensity exercises. Betaine anhydrous and carnosine may have an interconnected relationship.

Supplementation with betaine can increase the levels of carnosine in muscles. Elevated carnosine levels are linked to improved muscle endurance, reduced muscle fatigue, and better performance in anaerobic activities.

The synergistic effect of betaine and carnosine makes the duo a powerful combination for athletes and fitness enthusiasts looking to enhance their training outcomes especially when combined with beta-alanine.

Correct Dosage of Betaine Anhydrous and Dosage Splitting

When it comes to supplementation, dosage plays a pivotal role in efficacy and safety. The recommended dosage for betaine anhydrous typically falls in the range of 1.25 to 4 grams per day.

Given that larger doses can sometimes lead to gastrointestinal discomfort, many users and experts advise splitting the dosage when supplementing with more than 2 grams.

For instance, if one chooses to consume 4 grams of betaine anhydrous daily, it might be preferable to take 2 grams in the morning and 2 grams later in the day. This split approach can optimize absorption and minimize potential side effects.

Other Health Benefits of Betaine Anhydrous

Heart Health:

Betaine is known to reduce homocysteine levels in the blood. Elevated homocysteine is linked with a higher risk of heart diseases. Thus, by regulating its levels, betaine can play a role in promoting cardiovascular health.

Liver Function and Detoxification:

Betaine aids in liver function and helps in the detoxification process. It can help prevent the accumulation of fat in the liver, which is especially beneficial for those with non-alcoholic fatty liver disease.

Joint Health:

Emerging research indicates that betaine may have anti-inflammatory effects that can be beneficial for joint health. It could play a role in reducing pain and inflammation related to joint conditions.

Digestive Health:

As an osmolyte, betaine helps balance fluid levels inside cells. This property is beneficial for maintaining the mucosal lining of the digestive tract, which is essential for nutrient absorption and overall digestive health.


In the vast realm of dietary supplements, betaine anhydrous stands out due to its multifaceted benefits.

Whether you’re an athlete looking to enhance your workout performance or someone seeking overall health improvement, betaine offers promising potential. As always, it’s essential to consult with a healthcare professional before starting any supplementation regimen.


  1. “Effects of betaine on body composition, performance, and homocysteine thiolactone” by J. R. Hoffman et al.
  2. “Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial” by A. M. Smith et al.
  3. “Effect of betaine supplementation on power performance and fatigue” by J. R. Hoffman et al.
  4. “Betaine homocysteine methyltransferase: organ distribution in man, pig, and rat and subcellular distribution in the rat” by K. M. Eklund et al.
  5. “Betaine prevents Mallory-Denk body formation in drug-primed mice by epigenetic mechanisms” by B. U. French et al.
  6. “The human osmolyte and methyl donor betaine is an inhibitor of human betaine-homocysteine methyltransferase” by U. Schwahn et al.