6 benefits of betaine

Betaine is an amino acid that your body naturally produces. It’s found in some common foods, like beets, spinach, shellfish, and whole grains, such as wheat bran and wheat germ. Betaine helps to stabilize proteins, enzymes, and cells, protecting them from stress associated with fluid shifts. Another of the main benefits of betaine is helping your body eliminate a toxic amino acid called homocysteine. High levels of homocysteine are associated with a higher risk of heart disease and stroke, but betaine works to convert homocysteine to a nontoxic amino acid (methionine). 

This can be especially helpful for people with homocystinuria or hyperhomocysteinemia, a condition in which dangerously high levels of homocysteine build up. Supplemental betaine can help these people manage their condition by providing digestive support and promoting balanced gut health.

However, there are actually two different kinds of supplemental betaine: betaine anhydrous, which is used medically in the treatment of homocystinuria, and betaine hydrochloride (HCl), which can be used as an over-the-counter dietary supplement. Betaine HCl is usually taken in capsule or tablet form for its digestive benefits, says Danielle Kelvas, MD, primary care physician with The HCG Institute. But it may have a few other applications, too. Here are six ways betaine HCl supplements could improve your digestive function and overall wellness.

6 health benefits of betaine HCl

Betaine has historically been prescribed by healthcare providers to people with low stomach acid. Most existing research on this supplement is about its potential to improve digestion and nutrient absorption. More research is needed to back up the many other claims about betaine HCl’s health benefits. Here’s what we know so far.

1. Protect liver health

Animal studies have found that betaine can prevent fatty deposits from accumulating in the liver and possibly reverse fatty liver disease. Fat deposits in the liver can occur from alcohol overuse, obesity, and other health conditions. They can cause inflammation, liver damage, and even liver failure. Initial research on humans has found similar results, though more research is needed.

2. Increase stomach acid

People with low amounts of hydrochloric acid in their stomachs may have a condition called hypochlorhydria. Hydrochloric acid plays an important role in your digestion, so hypochlorhydria can cause several other health problems if left untreated, like poor protein digestion; poor absorption of nutrients like iron, calcium, magnesium, and vitamin B12; increased risk of food allergies; anemia; and bacterial overgrowth in your small intestine (SIBO). The condition can cause gas bubbles to rise to your esophagus and throat, bringing gastric acid with them. Hypochlorhydria can also interfere with the absorption of some medications. 

Sometimes, hypochlorhydria can be treated by addressing any other medical conditions causing it (like atrophic gastritis or the bacterial infection H. pylori). Still, in other cases, one of the main treatments is supplementing with betaine HCl. This increases the amount of hydrochloric acid in your stomach, sometimes permanently. However, some people will need to continue taking betaine HCl with meals to maintain the right amount of stomach acid needed for digestive health.

3. Reduce symptoms of certain digestive disorders

In addition to helping treat hypochlorhydria, betaine HCl may be an effective treatment for GI conditions like chronic indigestion and gastroesophageal reflux disease (GERD). One small 2017 study of people with functional dyspepsia—i.e.,  chronic indigestion—found that a supplement containing betaine HCl and pepsin (a digestive enzyme) taken three times per day for six weeks reduced the participants’ symptoms of indigestion, such as bloating and abdominal pain or burning.

Another study suggests that betaine HCl may be able to offset some of the side effects caused by proton pump inhibitors (PPIs) for acid reflux or GERD. Because frequent treatment with PPIs may lower overall stomach acid levels, betaine HCl could be a helpful addition to your diet if you’re regularly taking PPIs and experiencing side effects from the medication.

4. Support cardiovascular health

As we noted, higher levels of homocysteine in your blood are associated with a higher risk of heart disease and stroke, and betaine can help your body maintain the right level of homocysteine.

Some researchers think this may mean that betaine supplementation can lower your risk of cardiovascular diseases (CVD), but the research isn’t quite there yet. A 2011 review of studies didn’t find any evidence that betaine supplementation changes your risk of CVD, but betaine could reduce certain inflammatory markers that could contribute to poor heart health.

However, it’s important to note that some studies have found that betaine supplements have a negative effect on blood lipid levels. In other words, betaine may increase overall cholesterol levels, including LDL cholesterol and triglycerides (both of which are associated with a higher risk of CVD).

5. Improve body composition

Currently, one of the most popular uses of OTC supplementation with betaine HCl is to improve body composition and overall exercise performance. Dr. Kelvas says that because betaine HCl benefits metabolism and cellular functions, it improves muscle strength and endurance, supports the production of muscle-building creatinine, and helps reduce body fat.

However, Dr. Kelvas warns that several conflicting studies exist on betaine HCl’s potential as an exercise performance enhancer. Some experts say it helps, and others say there’s not enough evidence to support its use. For example, two different studies looking at the effects of betaine supplementation on both male and female athletes found that it helped reduce body fat after a six- or eight-week period. Still, no difference in muscle strength was reported in either study. Similarly, while a 2019 study suggests that betaine may reduce body fat mass and percentage, a 2017 study found no evidence that betaine supplementation could improve muscle strength or performance. It’s also worth noting that three of these four studies don’t specify whether betaine anhydrous or betaine HCl was used for supplementation.

Dr. Kelvas says she personally doesn’t broadly recommend betaine HCl to athletes. Hence, it’s worth asking your healthcare provider, a sports medicine expert, or other related professional before taking betaine HCl to boost your workouts.

6. Prevent cancer

The effects of betaine and the potential protection against cancer are controversial, but there are some studies that have shown a benefit from supplementation of betaine with choline. This may be of particular importance because of the association of breast cancer with alcohol use.  

Betaine HCl side effects

Common side effects of betaine HCl include gastrointestinal discomfort in the form of nausea, upset stomach, heartburn, and burning sensation, according to Michelle Routhenstein, MS, RD, a dietitian at Entirely Nourished. There’s also the risk of increasing your total cholesterol levels.

Routhenstein recommends only taking betaine HCl under the supervision of a healthcare professional because of how it affects stomach acid levels. Dr. Kelvas agrees that unless you’ve been diagnosed with a GI condition that affects your stomach acidity, you probably shouldn’t take betaine HCl every day. Plus, both experts note it’s not safe for some people to take at all: anyone with a history of peptic ulcers, gastritis, and severe kidney disease should avoid betaine HCl.

Does betaine interfere with medications?

It can. Routhenstein says betaine HCl may interact with medications that affect stomach acid levels or digestion. You should consult with your healthcare provider before using betaine if you are taking PPIs such as Prevacid (lansoprazole) or Prilosec (omeprazole) or any medications that reduce stomach acid production, including H2 blockers like Pepcid (famotidine) or Tagamet (cimetidine).

The bottom line

For people with certain digestive issues, betaine HCl may be part of a treatment plan to maintain the right amount of acid in your digestive tract to help you break down and absorb enough nutrients from the food you eat. If your healthcare provider recommends that you take betaine HCl, you will likely be instructed to take it with meals, slowly increasing your dose if needed until you find an amount that relieves your symptoms without causing new GI distress.

There isn’t a lot of information about how much betaine HCl to take if you’re interested in some of its other purported benefits, like protecting liver health, relieving symptoms of certain GI disorders, supporting cardiovascular health, or improving your body composition with exercise. These benefits are still largely unproven, and we do know there’s a possibility that betaine HCl can cause unwanted side effects like GI discomfort and changes to cholesterol. The dose that is generally considered safe is 400 mg to 3 g per day for average, healthy people. People with hyperhomocysteinemia often require higher doses.

If you’re thinking of using betaine HCl, talk to a healthcare provider to make sure betaine HCl is safe for you to take and get expert advice on incorporating it as a dietary supplement.