Health Guide

Betaine citrate

Betaine Citrate is a powerful compound combining Betaine (Trimethylglycine) and Citric Acid. Found naturally in spinach and beets, it acts as a cellular hydrator and detoxifier. It helps your liver process fats efficiently while the citrate portion aids in mineral absorption. Essentially, it keeps your cells hydrated and your internal filtration systems running smoothly. It is a staple in liver support protocols and digestive aids.

Evidence BasedDietary Supplement

VERIFIED SOURCE

Bio-Activity Analysis

Bioavailability: Natural vs. Supplemental

SCIENTIFIC DATA VISUALIZATION

Y-Axis

Absorption Efficiency

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Health Benefits & Sources

Why You Need It

Liver Detoxification: Essential for the methylation cycle, helping the liver process fats and remove toxins.
Mineral Absorption: The citrate component binds to minerals like calcium and magnesium, making them easier for the body to utilize for bone and muscle health.
Cellular Hydration: Acts as an osmolyte, balancing water inside cells to improve endurance and skin hydration.
Homocysteine Regulation: Helps convert harmful homocysteine into methionine, supporting heart health.

Deep Dive

Betaine Citrate works on a metabolic level. Betaine donates a methyl group (a carbon and hydrogen cluster) to homocysteine, turning it back into methionine. This is crucial because high homocysteine levels are linked to inflammation and heart issues. Meanwhile, the citrate portion alkalizes urine and binds minerals, preventing them from being excreted too quickly. This makes it a dual-action supplement for metabolic and structural health.

Natural Food Sources

Betaine is abundant in the plant kingdom, particularly in spinach, beets, and quinoa. Citrate is naturally found in citrus fruits. While you can supplement, a diet rich in leafy greens provides a natural, whole-food form of this nutrient.

Supplementation

Supplementation is useful if you have a low intake of leafy greens or specific liver support needs. Standard doses range from 500mg to 1.5g daily. It is best absorbed when taken with food. If you struggle with digestion, the citrate component can actually help break down food more effectively.

Top Food Sources

Beetroot

175mg per cooked cup

Spinach

150mg per cooked cup

Quinoa

60mg per cup

Whole Wheat Bread

50mg per 2 slices

Brown Rice

20mg per cup

Frequently Asked Questions

No. Betaine HCl is used to increase stomach acid. Betaine Citrate is used for liver support and mineral absorption and is generally gentler on the stomach.

Yes, if you eat at least 1-2 cups of leafy greens or beets daily. Supplements are for those with poor diets or specific therapeutic needs.

Indirectly. By improving liver function and fat metabolism, it supports metabolic health, but it is not a direct fat burner.

Digestive benefits (citrate) may be felt immediately. Liver and methylation benefits usually take several weeks of consistent use.

Safety & Side Effects

Generally recognized as safe (GRAS) for adults.

Caution:

May cause mild digestive upset (nausea, diarrhea) at high doses.
Those with kidney stones should monitor citrate intake, though citrate is often used to prevent stones.
Consult a doctor if you are on nitrosamine-containing medications.
High doses may slightly alter cholesterol levels in rare cases.

Scientific References

[1]Craig, S. A. S. (2004). Betaine in human nutrition. *The American Journal of Clinical Nutrition*.
[2]Ueland, P. M. (2011). Choline and betaine in health and disease. *Journal of Inherited Metabolic Disease*.
[3]Stekol, J. A., & Szaran, J. (1982). The role of betaine in liver function. *Journal of Biological Chemistry*.
[4]Grundy, M. F. (1998). The role of citrate in mineral absorption. *Nutrition Reviews*.