Where do you get betaine from? Uncovering food sources and supplements

January 2, 2026 •

4 min read

The name "betaine" is derived from "beta," the Latin word for beets, where the compound was first identified in the 19th century. Today, this important nutrient is known to be available from a variety of dietary sources and can also be obtained through targeted supplementation.

Quick Summary

Betaine is naturally synthesized in the body from choline and is also obtained from diverse food sources such as vegetables, whole grains, and shellfish. Supplements provide a concentrated dose for those with specific needs, such as managing homocysteine levels or supporting athletic performance.

Key Points

Rich Food Sources: The highest dietary concentrations of betaine are found in wheat bran, wheat germ, beets, spinach, and quinoa.
Endogenous Production: The body can produce betaine from choline, but dietary intake is necessary for optimal levels.
Two Types of Supplements: Betaine anhydrous (TMG) is used as a methyl donor for wellness and performance, while betaine HCl increases stomach acid for digestion.
Nutrient Function: Betaine acts as both a methyl donor, converting homocysteine to methionine, and an osmolyte, protecting cells from stress.
Supplement Confusion: Betaine anhydrous and betaine HCl are chemically distinct and serve entirely different purposes, so it's critical not to confuse them.
Athletic Benefits: Betaine supplementation has been linked to improvements in strength, power, and endurance, particularly in high-volume training.

What is Betaine and Why is it Important?

Betaine, also known as trimethylglycine (TMG), is a naturally occurring compound that is a derivative of the amino acid glycine. It serves two primary functions in the body. First, as a methyl-group donor, it is crucial for a process called methylation, which helps convert the potentially harmful amino acid homocysteine into methionine. Methionine is then used to create S-adenosylmethionine (SAMe), a key compound for many biological reactions. Second, betaine acts as an osmolyte, helping cells maintain their water balance and protect them from stress.

The human body can produce some betaine endogenously from choline, another essential nutrient. However, this internal synthesis is often insufficient to meet daily needs, making dietary intake of betaine and its precursor choline important.

Natural Dietary Sources of Betaine

To ensure adequate intake, a variety of foods can be incorporated into your diet. Some foods are particularly high in betaine content, while others contribute smaller but still significant amounts.

Vegetables and Fruits

Beets: As its namesake suggests, beetroot is a very rich source of betaine. Both the root and the greens contain high concentrations.
Spinach: This leafy green is another excellent source, offering one of the highest concentrations among vegetables.
Sweet Potatoes: Contain moderate amounts of betaine.

Grains and Cereal Products

Whole grains are a major contributor to betaine intake in many diets, largely because the nutrient is concentrated in the bran and germ.

Wheat Bran and Wheat Germ: These are arguably the most concentrated sources of betaine available in food.
Quinoa: This pseudocereal grain is another exceptionally rich source.
Whole Grain Products: Including whole-grain flour, pasta, and bread, which contain more betaine than their refined counterparts.

Seafood

Certain seafood options are also good sources of betaine, especially shellfish.

Shellfish: Mussels, oysters, clams, and scallops contain high levels of betaine.
Shrimp: A solid source of betaine and protein.

Betaine Content in Common Foods

Knowing the relative concentration of betaine in different foods can help you prioritize your intake. Here is a comparison of betaine content based on USDA data, though figures can vary based on growing conditions and processing.


Food Source	Approximate Betaine Content (mg/100g)	Primary Function	Notes
Wheat Bran	1500+	Methyl Donor	The highest dietary source.
Quinoa (uncooked)	630	Methyl Donor, Osmolyte	A powerful pseudocereal source.
Spinach (raw)	100-117	Methyl Donor, Osmolyte	A consistently good vegetable source.
Beets (raw)	114-297	Methyl Donor, Osmolyte	The food from which betaine was named.
Shrimp	219	Methyl Donor, Osmolyte	A good protein source of betaine.
Wheat Bread (whole-wheat)	126	Methyl Donor, Osmolyte	A common contributor to intake.
White Rice	2-5	Low	Refined grains have minimal betaine.

Betaine Supplements

For those who need higher or more consistent doses, or who have dietary restrictions, supplements are an option. It's crucial to understand the difference between the two main forms: betaine anhydrous (TMG) and betaine HCl.

Betaine Anhydrous (TMG)

This is the form of betaine that acts as a methyl donor to reduce homocysteine levels and support liver function. It is FDA-approved under the brand name Cystadane for treating the genetic disorder homocystinuria. However, it is also widely available as a dietary supplement for general wellness or athletic performance, as it can support hydration and endurance. The safety profile for typical supplemental doses (under 4g per day) is generally good, though high doses can raise cholesterol levels in some individuals.

Betaine HCl

Betaine hydrochloride is a completely different compound, chemically engineered to provide a source of hydrochloric acid. It is used to increase stomach acid levels in people with low stomach acidity (hypochlorhydria) to aid digestion. It is not used for its methyl-donating properties like betaine anhydrous. Its use should be monitored by a healthcare professional, especially as it can cause heartburn or other side effects related to increased stomach acid.

The Role of Choline

It's important to remember the connection between choline and betaine. Choline is a precursor molecule that the body converts into betaine. Foods rich in choline, such as eggs, beef, and pork, indirectly contribute to the body's betaine supply. However, the conversion process means that relying solely on choline may not be as efficient as directly consuming betaine-rich foods.

Conclusion: How to Get Betaine

Betaine is an important nutrient with roles in methylation and cellular hydration. You can obtain betaine naturally from a variety of foods, with whole grains like wheat bran, vegetables such as spinach and beets, and certain types of shellfish being the richest sources. While the body can synthesize some betaine from choline, dietary intake is vital for maintaining optimal levels. For those with specific needs, betaine supplements in the form of betaine anhydrous (TMG) are available, but they should not be confused with betaine HCl, which is used for digestive support. A balanced diet rich in whole foods is the most straightforward way to ensure a steady supply of this beneficial compound.

For more information on the functions and metabolism of betaine, you can refer to review articles available on the National Institutes of Health website.

Frequently Asked Questions

No, betaine (also known as trimethylglycine or TMG) is not the same as betaine HCl. Betaine is a neutral compound acting as a methyl donor, while betaine HCl is an acidic substance used to increase stomach acid.

The best natural food sources for betaine include wheat bran, wheat germ, quinoa, beets, spinach, and shellfish such as mussels, oysters, and shrimp.

Yes, research indicates that cooking and processing can diminish the betaine content in food. Whole-grain products generally retain more betaine than refined versions.

For general health, a diet rich in whole grains, beets, and spinach can provide a good amount of betaine. However, to achieve therapeutic doses or the amounts used in some athletic performance studies, supplements are often necessary.

Choline is a nutrient that serves as a precursor for the body's synthesis of betaine. While both are involved in methylation, betaine is the direct methyl donor in some key metabolic processes.

Yes, betaine is available as a dietary supplement, most commonly in the form of betaine anhydrous, also called TMG. It is often used for managing homocysteine levels and improving athletic performance.

Betaine has two main roles: acting as an osmolyte to help cells maintain water balance, and serving as a methyl-group donor, particularly in the conversion of homocysteine to methionine.