Betaine (TMG) for Power Output Enhancement
Some resistance-training studies report improved power, others find nothing.
Overview
Verdict
How It Works
Dosing & Protocol
Typical dose
- Recommended dose
- 2.5 g/day, split into two 1.25 g doses with meals
- Expected timeframe
- 6 weeks
Protocol
- form
- Betaine anhydrous (trimethylglycine)
- timing
- With meals, taken daily including rest days
- duration
- 6 weeks before judging
- titration
- None needed - 2.5 g/day is the studied dose
- honest note
- Trials of 2.5 g/day report increased jump and throw power in some cohorts, while several well-controlled studies find nothing - the evidence genuinely conflicts
- measurement
- Vertical jump height and a medicine ball throw at baseline and week 6, averaged over several attempts
- starting dose
- 1.25 g twice daily with meals
Evidence
What the studies say
Effects of Betaine Supplementation on Muscle Strength and Power: A Systematic Review
Ismaeel A
Of the trials reviewed, several reported improvements in strength or power with betaine while others found no significant effect versus placebo.
Safety
Caveats
Given conflicting trials, set a measurable endpoint at six weeks and stop if it has not moved - creatine has far stronger evidence for power. Do not exceed 3 g/day: 6 g/day raised total and LDL cholesterol in trials. Fishy body odour and gastrointestinal upset can occur. Not established in pregnancy or breastfeeding, or in under-18s. Check with a doctor in kidney or liver disease.
Less likely to help if
Medical Disclaimer
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Individual results may vary. The statements on this website have not been evaluated by the Food and Drug Administration. Products and information are not intended to diagnose, treat, cure, or prevent any disease.