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What are the benefits of betaine?
There are two forms of betaine: Betaine hydrochloride is a supplement that helps with digestion by supporting stomach acid levels, while betaine anhydrous—the form we're talking about here—promotes heart and liver health. A naturally occurring compound, betaine anhydrous is an amino acid derivative composed of the amino acid glycine and three methyl groups. In the body, its primary role is as a methyl donor, transferring those extra methyl groups to other compounds. This is important for promoting a healthy methylation cycle, keeping our metabolism running smoothly, and supporting liver detoxification. Betaine is often talked about as a pair with its more mainstream sidekick choline, an essential nutrient often included with B-complex supplements because its benefits are very similar. Famous for redeeming the reputation of egg yolks, which contain high amounts of choline, it is crucial for cognitive health and liver function. Perhaps more importantly, though, it is the precursor of betaine, which means choline is transformed into betaine in the body. In fact, many of the health benefits credited to choline are actually due to its role in betaine production. While betaine can be converted endogenously from choline, you can easily find high-quality, bioavailable supplements and powders to help you increase your betaine intake. You can also find it in a variety of dietary sources (e.g., beets, quinoa, oats, flour, other cereal grains, and wheat germ—the highest naturally occurring source of betaine). Here are some benefits of it :
It supports methylation & cardiovascular health.
It helps protect the liver.
It regulates water balance throughout the body.
It can enhance athletic performance.
Currently, there are no set guidelines for how much betaine you should be getting. On average, Americans consume about 200 milligrams of betaine per day, but some individuals—such as the half of the population that has an MTHFR gene variation—may benefit from even more betaine each day. (And let's be honest, adding more beets, spinach, and quinoa to your plate is never a bad thing!)
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