Betaine Boosts Performance and Testosterone, According to New Study

If you’re looking for an extra edge in the gym—something that helps you crank out more reps, go longer during intense workouts, and even bump up your testosterone levels—there’s one simple ingredient worth paying attention to: betaine.

Also known as trimethylglycine, betaine is a naturally occurring compound found in foods like beets, spinach, and whole grains. As a methyl donor, it plays a role in several important biological processes, but its exact mechanism for improving performance isn’t completely nailed down yet. 

What we do know is that previous studies have shown it can increase strength, power, and muscular endurance.

And now, new research adds another layer to its growing list of benefits.

A Closer Look at the Study

In a 2023 study published in the Journal of the International Society of Sports Nutrition, researchers in Poland had 43 male CrossFit athletes supplement with either 2.5 grams or 5 grams of betaine per day, split into two doses—morning and evening—for three weeks.

To test performance, they used a benchmark CrossFit WOD called Fight Gone Bad, which involves three rounds of five 1-minute exercises (wall balls, sumo deadlift high pulls, box jumps, push press, and rowing), followed by 1-minute rest between rounds. The goal is to complete as many reps as possible.

Both groups—2.5 grams and 5 grams—saw a roughly 10% increase in total reps completed, with improvements across all three rounds. In other words, betaine helped them push harder and last longer during a brutally intense workout.

Bonus Benefit: A Small Testosterone Bump

In addition to better performance, both doses of betaine also produced a 7% increase in testosterone levels. 

That’s not a massive spike, but it’s meaningful—especially when you consider that two previous studies also found similar T-level increases with betaine supplementation.

This suggests betaine may offer a dual benefit: better performance and modest hormonal support. That’s a powerful combination, particularly for guys trying to train hard, stay energized, and maintain muscle mass as they age.

How Much Betaine Do You Need?

Interestingly, the 5-gram dose didn’t outperform the 2.5-gram dose, which means you don’t need to megadose betaine to get results. 

Around 2.5 to 3 grams per day appears to be the sweet spot. And that’s right in line with Pre JYM Plus , which provides 3 grams of betaine per scoop.

What This Means For You

If you’re serious about training performance, and you’re also looking for natural ways to support your testosterone levels, betaine is worth having in your supplement stack.

The easiest way to get it is with a pre-workout that contains a full dose (Pre JYM Plus) 

Just one daily dose of around 2.5–3 grams can help you go harder in your workouts—and possibly feel a little better outside the gym, too.

FAQ: Betaine and Exercise Performance

Q: What does betaine do for athletes?

Betaine has been shown to increase strength, power, and muscular endurance. It may also support testosterone levels and aid cellular hydration during high-intensity training.

Q: How much betaine should I take daily?

Research supports a dose of around 2.5 to 3 grams per day, ideally split into two doses. Higher doses (like 5g/day) don’t appear to offer additional benefits.

Q: Is betaine safe to take long-term?

Yes, betaine is generally well tolerated and safe when taken at recommended doses. It’s also found naturally in many whole foods.

Q: Can betaine help with testosterone naturally

Yes—three separate studies, including the 2023 Polish study, have reported small but consistent increases in testosterone levels with betaine supplementation.

Q: Which JYM products include betaine?

Both Pre JYM and Pre JYM Plus contain betaine. Pre JYM delivers 1.5 grams and Pre JYM Plus contains 3 grams. Post JYM BCAAs+ Recovery Matrix also contains 1.5 grams of betaine, making for a combined 3 grams with between Pre JYM and Post JYM. 

Reference

Zawieja, E., et al. Betaine supplementation improves CrossFit performance and increases testosterone levels, but has no influence on Wingate power: randomized crossover trial. Journal of the International Society of Sports Nutrition 20(1): 2023.

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