Dietary Sources of Betaine
The richest dietary sources of betaine are wheat bran and wheat germ (1% betaine content), spinach (0.7%), beets, and seafood—particularly marine invertebrates like shrimp, mussels, and other shellfish (~1%).1
Primary Food Sources
Highest Concentration Foods
- Wheat products: Wheat bran and wheat germ contain approximately 1% betaine by weight, making them among the most concentrated sources 1
- Spinach: Contains approximately 0.7% betaine 1
- Beets: A well-recognized source, though specific concentration data varies 1, 2
- Seafood (marine invertebrates): Shellfish including shrimp, crustaceans, bivalve molluscs, and cephalopods contain approximately 1% betaine 1
Whole Grains
- Quinoa, oat bran, brown rice, and barley are considered rich sources of betaine 2
- Whole grains generally provide more betaine than refined grain products 2
Other Notable Sources
- Mushrooms: Terrestrial organisms that contain betaine, though in lower concentrations than marine sources 3
Typical Dietary Intake
Estimated betaine intake from foods ranges from 0.5-2 grams per day in typical diets 4, 5, 1, which is substantially lower than therapeutic supplementation doses (3-6 g/day) but still physiologically relevant for homocysteine metabolism 5
Important Considerations
Betaine vs. Arsenobetaine
- The evidence discusses arsenobetaine (AB) in seafood, which is an arsenic analog of trimethylglycine (glycine betaine) 3
- Arsenobetaine is structurally similar to betaine but is a distinct compound found predominantly in finfish, shellfish, and zooplankton 3
- While arsenobetaine mimics betaine as an osmolyte in marine organisms, it is not the same as dietary betaine (trimethylglycine) that provides methyl groups for human metabolism 3
Metabolic Relationship with Choline
- Betaine can be synthesized endogenously from choline, making choline-rich foods indirect sources of betaine 4
- In patients with cystic fibrosis, choline depletion (metabolically related to betaine) can occur despite treatment 6, 7