Introduction - Exercise is good for you- this is something we have all heard. But, how often should you do it? Do you just do random HIIT sessions a few times in a month or do you exercise on a more regular basis, and work up a slow burn? How are the positive effects of exercise mediated by specific molecules in the body? One end result that research has definitely known about for a long time is the fact that exercise confers serious anti-aging effects on the body. This is why people age better, when they move on a regular basis. But, how does that happen? Scientists have worked long and hard to try to find any molecule that is intrinsically produced by the body and how it helps improve cellular processes. They have finally managed to zero in on TriMethyl Glycine (TMG), commonly known as Betaine.
What Does Betaine Do To Your Body?
Betaine or TMG is basically glycine- the smallest amino acid in existence, but it has 3 additional methyl groups to give away. Many enzymes basically just work to remove or add methyl groups to various molecules in the body - and it is important to remember that with the addition or deletion of even a single methyl group, the properties of a compound can change drastically. Methyl groups are used up regularly in crucial cellular processes like DNA methylation, protein synthesis, in regulating gene expression and also in ensuring that metabolic pathways function in the right way. This complicated concept can be expressed in another way- you can think of methyl groups as the gluten in a bread making factory. It is not the main ingredient like flour, but it helps regulate hundreds of enzymatic processes in the body and we all know that gluten is needed for great, crumbly and airy looking breads and that just a little goes a long way in improving bread texture and taste.
The Connection Between Betaine and Exercise
A group of researchers in the Chinese Academy of Sciences, from the Institute of Zoology worked for 6 years on a well designed study, to understand how exercise changes cells at the molecular level, for the better. They had 13 healthy male volunteers and the study was divided into 3 distinct phases.
- Phase 1- Baseline- 45 days- Only very basic movements were encouraged- like walking from one place to another and going about their daily routine, with a strict emphasis on getting enough sleep and eating well. After 45 days, stool and blood samples were collected.
- Phase 2- Acute Exercise or AE phase- A one time thing where volunteers were asked to run for 5 km at a speed of 8 km/hour. Samples - stool and blood were taken.
- Phase 3- 25 Days- Long-term Exercise (LE) - Where volunteers would run for 5 km daily or intermittently and no speed restrictions were placed. Samples were taken for testing.
Then, with advanced multi-omics screening, they checked for specific markers and RNA molecules in the samples. They found that most of the positive anti-inflammatory and anti-aging effects could be attributed to one molecule- betaine that was synthesised in the kidneys. The activity of an enzyme choline dehydrogenase (CHDH) was upregulated in the kidneys, which meant more betaine was synthesised from choline, when participants exercised regularly for longer periods of time.
The Exercise Paradox
It was found that AE or acute exercise caused major spikes in cortisol levels, caused amino acid reserves to get depleted and oxidative stress was induced, using the IL6/Cortisol pathway. This is like being in a state of metabolic turmoil. But, LE or long term exercise helped reprogram metabolism and immunity in a more stable manner- by expanding the number of naive T-Cells, which would in effect help suppress aging related markers like ETS1 and helped decrease the activity of TANK-Binding kinase-1 (TANK1) - which is an enzyme that helps promote inflammation using interferons and NF- kappa B.
This is why researchers have tried to understand if supplementing with betaine could help regulate aging and if it could double as an exercise-in-a-pill solution for people who may not be able to move around freely or have weak hearts. Experiments with betaine in older mice have shown that regular supplementation helped reduce inflammation and oxidative damage- 2 major signs of aging.
Conclusion
Betaine can be used as a therapeutic substance by older individuals who suffer from movement disorders or have heart issues- which will mean that they need exercise to feel better but cannot do it because they are not physically fit. Studies have shown that regular exercise helps increase betaine levels in the blood. So, if you supplement with the same amounts of betaine in older, physically unfit folk, then these individuals can reap the benefits of it being an anti-inflammatory and anti-aging agent. For younger folk like you or me, getting enough exercise would be a better alternative, but there is no harm in supplementing with TMG daily, if your doctor gives you the go-ahead!
FAQs-
1.What is betaine and how does it work in the body?
Betaine is trimethyl glycine- an amino acid that breaks down to give away 3 methyl groups which can be used in different cellular maintenance processes in the body. Crucial processes include DNA methylation, protein synthesis, metabolism and regulating inflammation and aging. Glycine itself is an inhibitory neurotransmitter and can be used by the brain for signalling.
2.Why is betaine called “exercise in a pill”?
Studies have shown that supplementing with betaine helped older mice age better, improve metabolism and brain health. This may be an alternative to explore for older individuals who may not be able to move around if they suffer from chronic conditions of the heart or the brain.
3.Does betaine help with muscle strength and endurance?
Yes, it helps regulate osmosis in the cells of the body and also has lasting effects on cellular processes- and with lesser inflammation and slower aging, muscle cells work better and you can work out for longer too.
4.How long does it take to see results from betaine supplementation?
Betaine supplementation shows its positive effects in a couple weeks for many people- in the form of increased endurance or more repetitions. But, if you want a marked change in body composition, then it may take as long as 6 weeks or more. Your body needs patient care and love and not fad diets or quick fixes which are designed to crash as soon as they are stopped.
5.What does betaine do for the brain and mental focus?
As betaine breaks down to give glycine- which is a major inhibitory neurotransmitter, it means that with adequate levels of glycine, your brain will sleep better and not get stressed as easily as before. Studies have also shown a clear link between depression or anxiety and such individuals having lower amounts of glycine in their blood.