“Exercise in a Pill”? Betaine Supplement Shows Anti-Aging Benefits

Highlights

• Long-term exercise reduces inflammation and elevates betaine in healthy adults. 
• Betaine mitigates signs of aging, such as reduced physical capacity and memory loss, in mice. 
• In multiple organs, including the brain, heart, and muscle, betaine reduces the number of age-promoting senescent cells. 

We all know exercise is good for us. From boosting our mood to protecting our hearts and keeping our minds sharp, the benefits are undeniable. Yet, finding the time and motivation for consistent workouts can be a challenge. Still, it may be possible to get some exercise benefits without breaking a sweat, as a new study shows betaine triggers several of the anti-aging effects induced by long-term exercise. 

Long-Term Exercise Reduces Inflammation and Elevates Betaine in Healthy Adults

The study, published in Cell, delved deep into the molecular and biochemical changes that occur during exercise in healthy young men (24-33 years old). The researchers examined the effects of both acute exercise (a single 3-mile run) and long-term exercise (25 days of intermittent and consecutive 3-mile runs). The findings revealed that acute exercise induces an immediate, transient response, including an increase in inflammation, while repeated, long-term exercise triggers more profound and adaptive changes, including a reduction in inflammation. 

Notably, long-term but not acute exercise was found to significantly enhance the body’s betaine metabolism and elevate betaine levels. The increase in betaine was correlated with decreased inflammatory markers, like hsCRP, demonstrating the potential role of elevated betaine in countering inflammation, widely accepted as a biological driver of aging. 

Betaine Mitigates Signs of Aging in Mice 

To determine if supplementing with betaine can delay aging, the researchers fed aged mice betaine for three weeks. They found that betaine improved balance and coordination and reduced depression-like behavior and memory loss. While grip strength was not significantly improved, a previous study showed that three months of betaine supplementation significantly improved grip strength, suggesting that three weeks is too short a duration. 

Additionally, in multiple organs, betaine prevented inflammation, fat deposits, tissue scarring (fibrosis), and the number of senescent cells, which are cells that, when accumulated, are thought to drive biological aging by promoting inflammation and organ damage. Furthermore, betaine thickened the basal layer of the skin, increased muscle fiber cross-sectional area, an indicator of muscle hypertrophy, and counteracted kidney atrophy. Overall, the multiple-organ anti-aging effects of betaine were most pronounced in the kidney and muscle. 

The Promise of a “Workout in a Pill”

While the study was conducted in healthy male adults and aged male mice, the implications are far-reaching. If betaine can indeed mimic some of the anti-aging and anti-inflammatory effects of exercise, it could offer a new avenue for promoting healthy aging, especially for individuals who are unable to engage in regular physical activity due to health conditions or other limitations. With that being said, it is important to note that this research is still relatively new, and more studies are needed to fully understand the optimal dosage, long-term effects, and potential applications of betaine supplementation in humans. 

So far, human studies have shown an association between dietary betaine intake and lower cardiovascular disease (CVD) risk factors like LDL cholesterol and blood pressure. Betaine may reduce CVD risks by reducing inflammation and decreasing the amino acid homocysteine. Through these mechanisms, betaine may also mitigate neurodegeneration, as 400 µg/kg/day of betaine for a month resulted in improved cognition in subjects with Alzheimer’s disease. Betaine is also associated with reducing the risk of type 2 diabetes, and 3.3 g/day of betaine for 12 weeks has been shown to improve insulin sensitivity in overweight or obese prediabetics. 

Doses of Betaine/Trimethylglycine Taken by Longevity Gurus 

Notable longevity gurus who take betaine, also known as trimethylglycine (TMG), include Harvard professor and aging biology researcher Dr. David Sinclair, who takes 500 mg to 1000 mg of TMG per day. Additionally, Dave Pascoe, who at one point was aging more slowly than millionaire Bryan Johnson, takes a whopping 3000 mg of TMG per day. Finally, physician and YouTuber Dr. Brad Stanfield recommends taking 500 mg to 1000 mg of TMG per day.