Enhance the performance benefits of creatine with the addition of betaine

Betaine has many roles within the body that support various bodily processes that may provide performance benefits, particularly when combined with creatine.

Betaine – also called betaine anhydrous – is a compound that occurs naturally in certain foods, such as beets, spinach, quinoa, some seafood, and grains such as wheat bran. Our bodies also make some of the betaine we need through a conversion process involving choline.

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Better body composition

As for its potential performance benefits, a study¹ conducted on untrained college women found that a betaine supplement can improve body composition by enhancing “fat loss” when combined with a resistance training program.

Furthermore, Betaine can potentially enhance protein synthesisas a study² Participants in a 2013 study who took a supplement for six weeks “improved body composition,” showing improvements in body fat percentage, fat mass, and lean body mass. They also increased the size of the arms, indicating that they added muscle mass.

Some research³ links this muscle-building benefit to betaine’s effect on homocysteinewhich is a substance that “directly impairs insulin signaling.”

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Performance benefits

From an athletic perspective, betaine anhydrous has been shown to aid in muscle growth and can provide a performance boost.

In one study⁴the researchers concluded that Betaine Anhydrous can improve muscle strength and power by increasing overall work capacity during exercise. This improved resistance to fatigue occurred after betaine supplementation in active college men for two weeks. The control group that received the supplement “appeared to improve the muscular endurance of the squat exercise and increase the quality of the repetitions performed.”

And betaine can also enhance the benefit you get from one of the most ergogenic substances out there – creatine. 2022 study⁵ determined that betaine supplementation may have ergogenic effects by increasing creatine levels, while other research supports a role for betaine in creatine synthesis.

Acting as a methyl donor in the body, Betaine supports methionine production from S-adenosylmethionine (SAM), a key factor in creatine production. Some animal studies⁶ and human trials have shown that betaine supplementation can increase SAM levels, potentially leading to higher creatine levels.

Biogen Creatine + Betaine is a performance blend of creatine HCL and creatine monohydrate to increase power output to aid in muscle growth, combined with 1250 mg of betaine per serving to support muscle growth and provide proven performance enhancement.

Added betaine supports muscle growth and strength production with coconut water powder to support optimal hydration and beta-alanine for an added endurance boost.

bibliographical references

1. Cholewa JM, Hudson A, Cicholski T, Cervenka A, Barreno K, Broom K, Barch M, Craig SAS. The effects of chronic betaine supplementation on body composition and performance in college women: a double-blind, randomized, placebo-controlled trial. J Int Soc Sports Nutr. 2018 Jul 31, 15(1):37. doi: 10.1186/s12970-018-0243-x. PMID: 30064450; PMCID: PMC6069865.
2. Cholewa JM, Wyszczelska-Rokiel M, Glowacki R, Jakubowski H, Matthews T, Wood R, Craig SA, Paolone V. Effects of betaine on body composition, performance and homocysteine ​​thiolactone. J Int Soc Sports Nutr. 2013 Aug 22, 10(1):39. doi: 10.1186/1550-2783-10-39. PMID: 23967897; PMCID: PMC3844502.
3. Li Y, Jiang C, Xu G, Wang N, Zhu Y, Tang C, Wang X. Homocysteine ​​upregulates adipocyte resistin production in vivo and in vitro. Diabetes. 2008 Apr;57(4):817-27. doi: 10.2337/db07-0617. Epub 2008 Jan 11. PMID: 18192543.
4. Hoffman JR, Ratamess NA, Kang J, Rashti SL, Faigenbaum AD. Effect of betaine supplementation on power performance and fatigue. J Int Soc Sports Nutr. 27 Feb 2009, 6:7. doi: 10.1186/1550-2783-6-7. PMID: 19250531; PMCID: PMC2651845.
5. Yang MT, Lin HW, Chuang CY, Wang YC, Huang BH, Chan KH. Effects of 6-week betaine supplementation on muscle performance in male collegiate athletes. Biology (Basel). 2022 Jul 29, 11(8):1140. doi: 10.3390/biology11081140. PMID: 36009767; PMCID: PMC9404903.
6. Kusum K. Kharbanda, David D. Rogers, Mark E. Mailliard, Gerri L. Siford, Anthony J. Barak, Harriet C. Beckenhauer, Michael F. Sorrell, Dean J. Tuma, A Comparison of the Effects of Betaine and S- Adenosylmethionine on Ethanol-Induced Changes in Methionine Metabolism and Steatosis in Rat Hepatocytes1, The Journal of Nutrition, Volume 135, Issue 3, 2005, Pages 519-524, ISSN 0022-3166,

Author: Pedro van Gaalen

When he’s not writing about sports or health and fitness, Pedro is most likely out training for his next marathon or ultramarathon. Worked as a fitness professional and marketing and comms specialist. He now combines his passions in his role as managing editor at Fitness magazine.