Use betaine, lose pounds of fat
It is official now. Betaine is an effective fat loss supplement. According to a meta-study published in Nutrients, you can lose 2.5 kilos of fat if you take a betaine supplement.
Chinese nutrition scientists at Qingdao University tracked 6 human studies in the scientific literature, in which the effect of betaine supplementation on body weight, BMI, fat mass and fat percentage was studied, involving a total of 195 subjects.
In the table you can see more information about the studies used.
The researchers found no effect on body weight or BMI, but did find an effect on fat mass and fat percentage. In the trials, the subjects lost an average of 2.53 kilos of fat mass. Their fat percentage decreased by 2.44 points.
The size of the trials was small, the researchers admit, but they couldn't find any evidence of a publication bias. So there is not all kinds of unpublished research in which supplementation with betaine has no effect on fat mass.
"This systematic review and meta-analysis provided further evidence that supplemental betaine could reduce body fat in human subjects", write the researchers. "Dietary betaine supplementation might be an effective approach for treatment of obesity and improving body composition."
Nutrients. 2019 Oct 16;11(10):2480.
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