Betaine
A choline relative that supports methylation.
What is Betaine?
Betaine (trimethylglycine) is a compound closely related to choline. Its main role is donating methyl groups, which the body uses to convert the amino acid homocysteine into methionine — helping keep homocysteine in a healthy range. Betaine also protects cells from dehydration and stress as an "osmolyte".
Health benefits of Betaine
- Helps recycle homocysteine, supporting heart and metabolic health
- Works with choline and folate in methylation reactions
- Protects cells from osmotic stress
- Studied for liver health and exercise performance
Top food sources of Betaine
See full rankingBeets, spinach, wheat bran and germ, quinoa and other whole grains. Values shown per 100 g.
Quinoa, uncooked
630 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original
360 mg
Lambsquarters, raw (Northern Plains Indians)
332 mg
Beets, canned, drained solids
256 mg
Cereals ready-to-eat, UNCLE SAM CEREAL
248 mg
Beets, canned, regular pack, solids and liquids
228 mg
Bread, whole-wheat, commercially prepared
227 mg
Beets, canned, no salt added, solids and liquids
220 mg
Cereals ready-to-eat, GENERAL MILLS, WHEATIES
199 mg
Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL
168 mg
Cereals ready-to-eat, wheat, shredded, plain, sugar and salt free
158 mg
Rye
146 mg
How much Betaine do you need?
There is no FDA Daily Value. Typical diets provide roughly 1–2.5 g per day, mostly from whole grains and beets.
Betaine deficiency
Betaine is not classed as essential because the body can make it from choline, but low intake may contribute to higher homocysteine levels.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Frequently asked questions
What does Betaine do?
Betaine (trimethylglycine) is a compound closely related to choline. Its main role is donating methyl groups, which the body uses to convert the amino acid homocysteine into methionine — helping keep homocysteine in a healthy range. Betaine also protects cells from dehydration and stress as an "osmolyte".
How much Betaine do I need per day?
There is no FDA Daily Value. Typical diets provide roughly 1–2.5 g per day, mostly from whole grains and beets.
Which foods are highest in Betaine?
Per 100 g, some of the richest sources are Quinoa, uncooked, Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original, Lambsquarters, raw (Northern Plains Indians), Beets, canned, drained solids, Cereals ready-to-eat, UNCLE SAM CEREAL.
What happens if I don't get enough Betaine?
Betaine is not classed as essential because the body can make it from choline, but low intake may contribute to higher homocysteine levels.