Key ingredient
Betaine Anhydrous
Research dose
2.5 g/day
Evidence: Moderate Betaine Anhydrous works through daily use over weeks: it builds up in the body. A lower daily amount still builds up, just more slowly.
In our pre-workout label study, 18 of 52 best-selling pre-workouts list betaine anhydrous and 9 reach the research dose.
Studies gave 1.25 g twice a day for 2 to 8 weeks; a meta-analysis found strength gains after at least 7 days.
Sources
Cholewa JM, Wyszczelska-Rokiel M, Glowacki R, et al. Effects of betaine on body composition, performance, and homocysteine thiolactone. J Int Soc Sports Nutr. 2013;10(1):39.
Supports the research dose. Where: Abstract: "betaine group (BET; n = 11; 2.5 g/day)" for 6 weeks. Read the source, checked 7 Oct 2026.
Hoffman JR, Ratamess NA, Kang J, Rashti SL, Faigenbaum AD. Effect of betaine supplementation on power performance and fatigue. J Int Soc Sports Nutr. 2009;6:7.
Supports the research dose. Where: Methods: "1.25 g of betaine ... twice per day". Read the source, checked 7 Oct 2026.
Zawieja E, Machek S, Zanchi NE, Cholewa J, Woźniewicz M. Effects of chronic betaine supplementation on exercise performance: Systematic review and meta-analysis. J Sports Sci. 2024;42(22):2131-2144.
Supports the research dose. Where: Abstract: "betaine supplementation for at least 7 days significantly enhances muscular strength". Read the source, checked 7 Oct 2026.
Betaine supplements we've checked
8 betaine supplements, each judged on how much a day its label's own directions give. See them all, ranked.