Betaine Anhydrous
Research reviewed: to review
Betaine Anhydrous is a dietary supplement with 18 published peer-reviewed studies involving 340 participants, researched for Pre-workout.
Evidence at a Glance
Strength is scored by study design, sample size, study type, and outcomes
Pre-workout
StrongResearch Visualised
Visual breakdown of the clinical data.
Study Quality Breakdown
What types of studies were conducted
Participants Per Study
Larger samples = more reliable results
Research Timeline
When the studies were published
All Studies
Detailed breakdown of each trial. Click to expand.
Pre-workout
To investigate the effects of short-term betaine supplementation on muscle endurance and endocrine function in adolescent handball players following acute high-intensity resistance exercise.
Study Type
Randomised, double-blind, placebo controlled crossover trial
Purpose
To investigate the effects of short-term betaine supplementation on muscle endurance and endocrine function in adolescent handball players following acute high-intensity resistance exercise.
Dose
2.5 g/day of betaine anhydrous (2 x 1.25 g mixed in 125 mL warm water 60 minutes after a meal) or placebo
Participants
10 male handball players with an average age of 16 years
Duration
14 days
Results
After betaine supplementation, researchers observed that participants performed significantly more repetitions during the leg press (Betaine: 35.8 ± 4.3; Placebo: 24.8 ± 3.6) and bench press (Betaine: 36.3 ± 2.6; Placebo: 26.1 ± 3.5) compared to the placebo group. Betaine supplementation was also associated with significantly lower post-exercise cortisol levels (Betaine: 7.6 ± 1.7; Placebo: 13 ± 3.4 μg/dL) and lactate levels (Betaine: 5.2 ± 0.3; Placebo: 6 ± 0.3 mmol/L). Additionally, participants in the betaine group demonstrated significantly higher total testosterone levels (Betaine: 15.2 ± 2.2; Placebo: 8.7 ± 1.7 ng/mL) and a higher testosterone-to-cortisol (T/C) ratio (Betaine: 0.21 ± 0.05; Placebo: 0.07 ± 0.02). The T/C ratio is a marker used to assess the balance between anabolic (muscle-building) and catabolic (muscle-breaking) processes in the body. Higher T/C ratios generally indicate a more anabolic state, which is conducive to muscle growth and recovery, while lower T/C ratios suggest a more catabolic state, which can be associated with muscle breakdown and fatigue. Overall, results show that betaine supplementation has a potential to improve muscle endurance, reduced post-exercise cortisol and lactate levels, and increased total testosterone and testosterone to cortisol ratio in adolescent handball players.
To investigate the effects of short-term betaine supplementation on muscle endurance and endocrine function in adolescent handball players following a single session high-intensity resistance exercise.
Study Type
Randomised, double-blind, placebo controlled crossover trial
Purpose
To investigate the effects of short-term betaine supplementation on muscle endurance and endocrine function in adolescent handball players following a single session high-intensity resistance exercise.
Dose
2.5 g/day of betaine anhydrous (2 x 1.25 g mixed in 125 mL warm water 60 minutes after a meal) or placebo
Participants
10 male handball players with an average age of 16 years
Duration
14 days
Results
After taking betaine supplements, the researchers observed that the players could do more leg presses and bench presses compared to those who took a placebo. Betaine also helped keep their stress hormone levels lower after exercise and reduced their lactate levels. Lactate is a substance produced by your muscles and red blood cells during exercise or other activities. Elevated lactate levels can be a sign that your body is under stress and not getting enough oxygen. Moreover, the players who took betaine showed higher levels of testosterone levels and a higher testosterone-to-cortisol ratio compared to those who took the placebo. The testosterone-to-cortisol ratio is a marker used to assess the balance between building and breaking down muscles. A higher ratio means your body is better at building muscles, while a lower ratio means more muscle breakdown and fatigue. Overall, betaine supplements seem to help improve muscle endurance, reduce stress and muscle fatigue, and increase muscle-building hormones in teenage handball players.
To investigate the effects of betaine supplementation on strength and power performance in men with resistance training experience
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To investigate the effects of betaine supplementation on strength and power performance in men with resistance training experience
Dose
2.5 g/day of betaine anhydrous (2 x 1.25 g in 300 mL of Gatorade sports drink) or placebo
Participants
12 healthy recreationally active men with an average age of 21 years
Duration
14 days
Results
After 14 days of betaine supplementation, participants showed significantly increased bench throw power (Day 1: 1779 ± 90 W; Day 2: 1788 ± 34 W) and isometric bench press force (Day 1: 2922 ± 297 N; Day 2: 2503 ± 28 N) during recovery compared to pre-supplementation values (1534 ± 30 W and 1498 ± 29 W; 2345 ± 64 N and 2423 ± 84 N, respectively). Additionally, vertical jump power and isometric squat force increased on both days following supplementation. However, there were no differences in jump squat power or the number of bench press or squat repetitions. No significant differences were observed between the post- and pre-supplementation values in the placebo group. In summary, betaine supplementation resulted in significant improvements in various measures of strength and power performance, particularly in the upper body muscles.
To investigate the effects of betaine supplementation on strength and power performance in men with resistance training experience
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To investigate the effects of betaine supplementation on strength and power performance in men with resistance training experience
Dose
2.5 g/day of betaine anhydrous (2 x 1.25 g in 300 mL of Gatorade sports drink) or placebo
Participants
12 healthy men with an average age of 21 years
Duration
14 days
Results
After taking betaine supplements for 14 days, participants showed a significant increase in their bench throw power and the force they could generate during bench press exercises. They also jumped higher and had more force in their squats. However, there was no improvement in their jump squat power or the number of bench press or squat repetitions they could perform. In contrast, the group that took a placebo did not show improvements in any of these areas.
To investigate the effects of long term betaine supplementation on body composition, performance, and homocysteine thiolactone (a harmful byproduct of the amino acid homocysteine that can damage proteins in the body and contribute to various health issues if not properly managed) in experienced strength trained men.
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To investigate the effects of long term betaine supplementation on body composition, performance, and homocysteine thiolactone (a harmful byproduct of the amino acid homocysteine that can damage proteins in the body and contribute to various health issues if not properly managed) in experienced strength trained men.
Dose
2.5 g/day of betaine (2 x 3 x 0.42 g capsules) or placebo
Participants
23 experienced strength trained men aged 18-35 years
Duration
6 weeks
Results
The study found an association between 6 weeks of betaine supplementation and significant improvements in body composition, including decreased body fat percentage and fat mass, and increased lean body mass. The researchers observed that the arm cross-sectional area significantly increased in the betaine group, indicating muscle growth, while no significant changes were observed in the thigh cross-sectional area. In addition, the researchers observed that the bench press training volume significantly improved in the betaine group compared to the placebo group during specific training micro-cycles, showing enhanced work capacity. There was also a trend towards increased vertical jump power in the betaine group compared to the placebo group, suggesting a potential improvement in lower body explosive strength. Betaine supplementation attenuated the rise in homocysteine thiolactone levels in urine, indicating a potential protective effect against homocysteine thiolactone levels elevation. Overall, betaine supplementation positively impacted body composition, muscle size, work capacity, and homocysteine thiolactone levels in strength-trained men, highlighting its potential benefits in conjunction with exercise.
To investigate the effects of long term betaine supplementation in experienced strength trained men.
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To investigate the effects of long term betaine supplementation in experienced strength trained men.
Dose
2.5 g/day of betaine (2 x 3 x 0.42 g capsules) or placebo
Participants
23 experienced strength trained men aged 18-35 years
Duration
6 weeks
Results
The study found an association between 6 weeks of betaine supplementation and significant improvements in body composition, including decreased body fat and more lean muscle mass. In addition, the researchers observed that those taking betaine demonstrated increased arm muscles, but no significant change in their thigh muscles. Those who took betaine were also able to lift more weight in bench press exercises during specific training periods. Overall, betaine supplements positively affected body composition, muscle size, work capacity, and certain health markers in strength-trained men, showing its potential benefits when combined with exercise."
To investigate the effects of betaine supplementation on performance in professional young soccer players during a competitive season
Study Type
Randomised, double-blind, placebo-controlled, crossover trial
Purpose
To investigate the effects of betaine supplementation on performance in professional young soccer players during a competitive season
Dose
2 g/day of betaine (2 x 1 g capsules; taken at two hours prior to and one hour following training with 300 ml water) or placebo
Participants
29 young male soccer players with an average age of 16 years
Duration
14 weeks
Results
The study found an association between betaine supplementation and significant improvements over time in several key areas compared to the start of the study. Specifically, there were significant increases in maximal oxygen uptake (VO2max), anaerobic peak power, and muscular strength. This indicates that the betaine group was able to use more oxygen during intense exercise, produce higher power during short bursts of activity, and demonstrate greater muscle strength. Additionally, the betaine group demonstrated significant improvements in countermovement jump, sprint time, and peak power during the Running-Based Anaerobic Sprint Test. These measures reflect better leg power, faster sprint times, and higher power output during a series of sprints.
To investigate the effects of betaine supplementation on performance in professional young soccer players during a competitive season
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To investigate the effects of betaine supplementation on performance in professional young soccer players during a competitive season
Dose
2 g/day of betaine (2 x 1 g capsules; taken at two hours prior to and one hour following training with 300 ml water) or placebo
Participants
29 young male soccer players with an average age of 16 years
Duration
14 weeks
Results
The researchers observed significant improvements over time in several important areas in performance after taking betaine supplements compared to the start of the study. Specifically, the participants who took betaine could use more oxygen during intense exercise, generate more power during short periods of intense activity, and showed greater muscle strength. They also demonstrated improved jump height, sprint speed, and power during a series of sprints. Overall, the results suggest that betaine may help increase fitness, strength, and performance in these areas.
To evaluate the effect of betaine supplementation on development-related hormones, body composition, and physical measurements (anthropometrics) in professional youth soccer players during a competitive season.
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To evaluate the effect of betaine supplementation on development-related hormones, body composition, and physical measurements (anthropometrics) in professional youth soccer players during a competitive season.
Dose
2 g/day of betaine (2 x 1 g capsules; taken at two hours prior to and one hour following training with 300 ml water) or placebo
Participants
29 professional youth soccer players with an average age of 16 years
Duration
14 weeks
Results
The study found that the group taking betaine had significant changes in their testosterone levels and the testosterone to cortisol ratio (T/C) over time, with both being higher at the second and third testing points compared to the first. In the placebo group, the researchers observed lower testosterone levels at the third testing point compared to the second. There were no significant changes over time between the groups for growth hormone (GH), insulin-like growth factor-1 (IGF-1), lean body mass, or body fat. However, the group taking betaine showed significantly greater increases in height and weight over the study period compared to the placebo group.
To evaluate the effect of betaine supplementation in professional youth soccer players during a competitive season.
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To evaluate the effect of betaine supplementation in professional youth soccer players during a competitive season.
Dose
2 g/day of betaine (2 x 1 g capsules; taken at two hours prior to and one hour following training with 300 ml water) or placebo
Participants
29 professional youth soccer players with an average age of 16 years
Duration
14 weeks
Results
The researchers observed that the group taking betaine had significantly higher testosterone levels and the testosterone to cortisol ratio over time. A higher testosterone to cortisol ratio is good for muscle growth and recovery. On the other hand, the placebo group demonstrated lower testosterone levels over time. The researchers also observed that the group taking betaine grew taller and gained more weight than the placebo group. Overall, the study suggests that betaine supplementation may significantly impact testosterone levels, muscle growth, and overall physical development compared to a placebo.
To assess the effects of betaine supplementation on power performance and fatigue in active college males
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To assess the effects of betaine supplementation on power performance and fatigue in active college males
Dose
2.5 g/day of betaine anhydrous (2 x 1.25 g in a 240 mL sports drink) or placebo
Participants
24 male subjects with an average age of 20-21 years
Duration
15 days
Results
The study found an association between two weeks of betaine supplementation in active college males and significantly improved muscle endurance during the squat exercise, as well as an increased quality of repetitions performed. However, the researchers observed that it did not significantly enhance power performance.
To assess the effects of betaine supplementation on power performance and fatigue in active college men.
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To assess the effects of betaine supplementation on power performance and fatigue in active college men.
Dose
2.5 g/day of betaine anhydrous (2 x 1.25 g in a 240 mL sports drink) or placebo
Participants
24 male subjects with an average age of 20-21 years
Duration
15 days
Results
The study found that taking betaine for two weeks helped active college men improve their muscle endurance and the quality of their squat exercise repetitions.
To explore the effects of betaine supplementation on exercise performance in resistance trained men
Study Type
Randomised, double-blind, placebo-controlled, crossover trial
Purpose
To explore the effects of betaine supplementation on exercise performance in resistance trained men
Dose
2.5 g/day of betaine anhydrous (2 x 1.25 g in 500 mL of Gatorade sports drink) or placebo
Participants
13 resistance-trained men with an average age of 23 years
Duration
14 days
Results
No significant differences were observed in any performance measurements between the betaine and placebo groups. However, the participants taking betaine demonstrated significantly more repetitions and lifted more total weight in the bench press exercise compared to their performance before the treatment. Their performance improved by about 6.5% from before to after the treatment. There was also a trend toward a slight decrease in blood lactate levels after exercise in the betaine group compared to the placebo group, which may suggest less muscle fatigue. However, betaine had no effect on blood nitrate/nitrite (NOx) levels, which are related to blood flow and oxygen delivery to muscles.
To explore the effects of betaine supplementation on exercise performance in resistance trained men. Resistance training typically involves lifting weights or using resistance bands and machines to challenge the muscles.
Study Type
Randomised, double-blind, placebo-controlled, crossover trial
Purpose
To explore the effects of betaine supplementation on exercise performance in resistance trained men. Resistance training typically involves lifting weights or using resistance bands and machines to challenge the muscles.
Dose
2.5 g/day of betaine anhydrous (2 x 1.25 g in 500 mL of Gatorade sports drink) or placebo
Participants
13 resistance-trained men with an average age of 23 years
Duration
14 days
Results
There were no major differences in overall performance between those taking betaine and those taking a placebo. However, the researchers observed that the betaine group did more repetitions and lifted more weight in the bench press after the treatment, showing a 6.5% improvement. There was also a slight trend of lower blood lactate levels, which might indicate less muscle fatigue.
To investigate the effects of betaine supplementation on muscular performance in male collegiate athletes.
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To investigate the effects of betaine supplementation on muscular performance in male collegiate athletes.
Dose
5 g.day of betaine (The participants ingested five 500 mg capsules at once with 200 mL of water, twice daily) or placebo
Participants
20 male collegiate taekwondo and wushu athletes with an average age of 20 years
Duration
6 weeks
Results
After supplementation, there were no significant differences between the betaine and placebo groups in any measured variables. However, the researchers observed that the betaine group showed significant improvements in their performance compared to before they started taking the betaine supplement. Specifically, they performed better in the overhead medicine ball throw and increased their one-repetition maximum (1-RM) for the overhead press and half squat. These improvements suggest that betaine helped the participants throw the ball farther and lift more weight in these exercises. In contrast, the placebo group did not show any significant improvements before and after supplementation.
To investigate the effects of betaine supplementation on muscular performance in male collegiate athletes.
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To investigate the effects of betaine supplementation on muscular performance in male collegiate athletes.
Dose
5 g.day of betaine (The participants ingested five 500 mg capsules at once with 200 mL of water, twice daily) or placebo
Participants
20 male collegiate taekwondo and wushu athletes with an average age of 20 years
Duration
6 weeks
Results
After taking the supplements, there were no major differences between the betaine and placebo groups in overall measurements. However, the betaine group showed significant improvements compared to their own performance before taking the supplement. They threw a medicine ball farther and lifted more weight in the overhead press and half squat exercises, while the placebo group did not show any significant improvements.
To investigate the effects of betaine supplementation on cell health, oxidative stress, and aerobic capacity after exhaustive endurance exercise.
Study Type
Randomised, double-blind, placebo-controlled, crossover trial
Purpose
To investigate the effects of betaine supplementation on cell health, oxidative stress, and aerobic capacity after exhaustive endurance exercise.
Dose
2.5 g/day of betaine anhydrous (2 x 1.25 g in 300 mL of sports drink) or placebo
Participants
10 healthy males with an average age of 25 years
Duration
2 weeks
Results
The researchers observed that lymphocyte apoptosis (cell death) in the placebo group increased significantly immediately after and 3 hours after exhaustive endurance exercise compared to before exercise. Lymphocyte apoptosis, the programmed death of a type of white blood cell, is a normal part of growth and development, but excessive apoptosis can weaken the immune system. In contrast, the betaine group did not show significant changes in cell death at any of these time points. The cell death in the betaine group was significantly lower both immediately after and 3 hours after exercise compared to the placebo group. This indicates that betaine supplementation helps mitigate the increase in exercise-induced lymphocyte apoptosis seen in the placebo group. However, there were no differences between the groups in other variables such as mitochondrial function, oxidative stress, or aerobic capacity. This suggests that while betaine supplementation can reduce exercise-induced cell death, it does not affect other aspects of cellular function related to exercise.
To investigate the effects of betaine supplementation after exhaustive endurance exercise. Exhaustive endurance exercise is a long, intense workout that pushes your body to its limits, like running a marathon or cycling for hours.
Study Type
Randomised, double-blind, placebo-controlled, crossover trial
Purpose
To investigate the effects of betaine supplementation after exhaustive endurance exercise. Exhaustive endurance exercise is a long, intense workout that pushes your body to its limits, like running a marathon or cycling for hours.
Dose
2.5 g/day of betaine anhydrous (2 x 1.25 g in 300 mL of sports drink) or placebo
Participants
10 healthy males with an average age of 25 years
Duration
2 weeks
Results
Researchers found that after intense exercise, the placebo group experienced a significant increase in white blood cell death, which indicates a weakened immune system. Studies have shown that high-intensity exercise can temporarily weaken the immune system if not balanced with adequate rest and recovery. However, those who took betaine supplements did not show this increase in cell death, indicating that betaine may help protect against exercise-induced immune system weakening.
Frequently Asked Questions
Common questions about Betaine Anhydrous research
There are currently 18 peer-reviewed studies on Betaine Anhydrous, involving 340 total participants. Research covers Pre-workout. The overall evidence strength is rated as Strong.
The evidence is currently rated as "Strong Evidence". This rating is based on study design quality (randomisation, blinding, placebo controls), sample sizes, study types (18 human studies), and reported outcomes.
Betaine Anhydrous has been researched for: Pre-workout. Each area has its own body of evidence which you can explore in the study breakdowns above.
Yes, 18 out of 18 studies are human trials. Human trials carry more weight in our evidence scoring system.
