11 Best Choline Supplements (2026) Reviewed
Choline is an essential nutrient that plays a critical role in brain function, liver health, muscle movement, and nervous system regulation. Despite its importance, an estimated 90% of Americans don’t get enough choline from their diet alone. The nutrient is particularly vital during pregnancy, where adequate intake supports fetal brain development.
What makes choline supplementation challenging is the wide variety of available forms — from citicoline (CDP-choline) to alpha GPC, phosphatidylcholine, and choline bitartrate. Each form has distinct absorption characteristics, choline content, and research supporting its use. Some forms cross the blood-brain barrier more effectively, making them better suited for cognitive support, while others excel at supporting liver function or meeting basic nutritional needs.
For this guide, we analyzed bestselling choline supplements on Amazon, consulted third-party review sites including Innerbody, ConsumerLab, and Healthline, and verified product specifications from brand websites. Our selection represents different price points, choline forms, and use cases to help you find the right supplement for your specific needs.
Table of Contents
- Quick Comparison Table
- Understanding Different Forms of Choline
- Top Pick: Jarrow Formulas Citicoline CDP-Choline
- Best for Cognitive Support: Life Extension Citicoline
- Best Budget Citicoline: Nutricost CDP Choline
- Best Alpha GPC: Double Wood Alpha GPC
- Best Budget Alpha GPC: NOW Foods Alpha GPC
- Best for Athletic Performance: Sports Research VitaCholine
- Best for Liver Health: BodyBio PC Phosphatidylcholine
- Best Prenatal: Needed Prenatal Choline
- Best for Daily Intake: NOW Foods Choline & Inositol
- Best Nootropic Stack Addition: Double Wood CDP Choline
- Best Clean Formula: BESTVITE Cognizin Citicoline
- Buying Guide
- How to Take Choline
- Research-Backed Benefits
- Safety Considerations
- FAQ
- Bottom Line
Quick Comparison Table
| Product | Form | Serving Size | Key Differentiator | Best For |
|---|---|---|---|---|
| 🏆 Jarrow Formulas Citicoline | Citicoline (CDP-Choline) | 250mg | Uses patented Cognizin citicoline | Overall cognitive support |
| 🥇 Life Extension Citicoline | Citicoline (CDP-Choline) | 500mg (2 caps) | Higher dose Cognizin formula | Memory & attention |
| 🥇 Nutricost CDP Choline | Citicoline (CDP-Choline) | 300mg | Excellent value with 120 servings | Budget cognitive support |
| 🥇 Double Wood Alpha GPC | Alpha GPC | 600mg (2 caps) | High-potency alpha GPC | Alpha GPC users |
| NOW Foods Alpha GPC | Alpha GPC | 300mg | Trusted brand, vegan capsules | Budget alpha GPC |
| 🥇 Sports Research VitaCholine | Choline Chloride | 800mg | Patented VitaCholine ingredient | Athletic performance |
| 🥇 BodyBio PC | Phosphatidylcholine | Phospholipid complex | Liposomal phospholipid complex | Liver & cell membrane support |
| 🥇 Needed Prenatal Choline | Choline Bitartrate | 250mg | Uses VitaCholine, pregnancy-focused | Pregnancy & nursing |
| NOW Foods Choline & Inositol | Choline Bitartrate | 250mg choline + 250mg inositol | Combines two B-vitamin family nutrients | Daily choline intake |
| Double Wood CDP Choline | Citicoline (CDP-Choline) | 300mg | Third-party tested, pharmaceutical grade | Nootropic stacks |
| BESTVITE Cognizin Citicoline | Citicoline (CDP-Choline) | 500mg | No magnesium stearate or fillers | Clean supplement seekers |
Understanding Different Forms of Choline
Not all choline supplements are created equal. The form of choline you choose significantly impacts how much reaches your brain, how quickly it works, and what benefits you may experience.
Citicoline (CDP-Choline)
Best for: Cognitive support, memory, focus, and attention
Citicoline is a compound that breaks down into choline and cytidine upon ingestion. The choline supports acetylcholine production, while cytidine converts to uridine, which may support brain cell membrane synthesis. Clinical research suggests citicoline may support attention performance in healthy adults. It provides approximately 18% elemental choline by weight.
Alpha GPC (Alpha-Glycerylphosphorylcholine)
Best for: Rapid cognitive effects, athletic performance, growth hormone support
Alpha GPC is considered the most bioavailable form of choline, providing approximately 40% elemental choline by weight. It efficiently crosses the blood-brain barrier and is rapidly converted to acetylcholine. Some research suggests it may support power output during exercise.
Phosphatidylcholine
Best for: Liver health, cell membrane support, gentle daily supplementation
Phosphatidylcholine is a major component of cell membranes and is essential for liver function. It provides approximately 13% elemental choline. The body uses it for fat metabolism and may support healthy homocysteine levels.
Choline Bitartrate
Best for: Meeting basic choline needs, general health, pregnancy
Choline bitartrate is the most affordable form, providing approximately 41% elemental choline by weight. While less studied for cognitive benefits, it effectively raises blood choline levels and is commonly used in prenatal supplements.
Jarrow Formulas Citicoline CDP-Choline — Top Pick
The gold standard for citicoline supplementation, using clinically studied Cognizin at an effective 250mg dose with a 120-day supply per bottle.
Jarrow Formulas has been a trusted name in supplements since 1977, and their citicoline product exemplifies why. They use Cognizin, a patented form of citicoline from Kyowa Hakko Bio that has been the subject of multiple clinical studies. The 250mg dose matches what researchers have used in attention and memory studies, providing a science-backed approach to cognitive support.
What sets Jarrow apart is their commitment to quality control. Products are manufactured in cGMP-certified facilities with in-house testing for identity, purity, potency, and composition. The citicoline is stabilized CDP-choline, which helps maintain potency throughout the product’s shelf life. The 120-capsule bottle provides exceptional value, lasting up to 4 months at the standard one-capsule-per-day dosage.
The formula supports the production of key neurotransmitters including acetylcholine, dopamine, and norepinephrine. Clinical research with Cognizin has shown it may support brain energy metabolism and attention performance in healthy adults and adolescents.
Key Specifications:
- 250mg Cognizin citicoline per capsule
- 120 capsules per bottle
- Non-GMO, gluten-free
- Free from major allergens (wheat, soy, dairy, egg, fish, shellfish, peanuts, tree nuts, sesame)
- 1-2 capsules daily with food
Considerations: Contains bovine gelatin capsule, so not suitable for vegetarians. Some users may prefer a higher dose citicoline product.
Life Extension Citicoline — Best for Cognitive Support
A premium citicoline formula delivering 500mg of Cognizin per serving for those seeking enhanced cognitive support.
Life Extension’s citicoline formula takes the Cognizin approach and doubles down with a 500mg daily dose — achieved by taking two capsules. This higher dose aligns with some clinical studies that have shown significant results for memory and attention support. Life Extension has been in the supplement industry for over 40 years and is known for formulating based on the latest scientific research.
In clinical studies cited by the company, participants taking citicoline reported fewer mistakes in recall tests compared to placebo groups. The formula supports acetylcholine production, which plays a crucial role in how the brain learns and creates memories. Life Extension emphasizes that citicoline also helps maintain the integrity and function of brain cell membranes.
The vegetarian capsules make this option accessible to those avoiding animal products, unlike some competitors using gelatin. Life Extension also offers a Subscribe & Save program for those planning to use the supplement long-term.
Key Specifications:
- 500mg Cognizin citicoline per serving (2 capsules)
- 60 vegetarian capsules per bottle (30-day supply)
- Non-GMO, gluten-free
- Vegetarian-friendly
- Take 2 capsules daily
Considerations: Higher price point than budget options. Requires two capsules for the full daily dose.
Nutricost CDP Choline — Best Budget Citicoline
Outstanding value with 120 servings of quality citicoline at a fraction of premium brand prices.
Nutricost has built a reputation for delivering no-frills supplements at competitive prices, and their CDP Choline exemplifies this approach. At 300mg per capsule with 120 capsules per bottle, you get a four-month supply that often costs less than a one-month supply of premium alternatives. The company manufactures in an FDA-registered, GMP-compliant facility and conducts third-party testing.
The 300mg dose sits in the middle ground between the 250mg and 500mg options from other brands, offering flexibility in how you dose. Some users take one capsule daily for maintenance, while others take two for more intensive support. The vegetarian capsules and clean ingredient list (just CDP choline, rice flour, and vegetable capsule) appeal to those who want simplicity.
User reviews frequently mention improved focus, mental clarity, and better sleep quality. The product consistently ranks among Amazon’s bestselling choline supplements, indicating strong consumer satisfaction.
Key Specifications:
- 300mg CDP choline per capsule
- 120 vegetarian capsules per bottle
- Non-GMO, gluten-free, vegetarian
- GMP-compliant, FDA-registered facility
- 1 capsule daily with water
Considerations: Does not use the branded Cognizin ingredient. Minimal frills approach may not appeal to those who prefer premium branding.
Double Wood Alpha GPC — Best Alpha GPC
High-potency alpha GPC formula delivering 600mg per serving for maximum choline bioavailability and cognitive support.
For those specifically seeking alpha GPC — the most bioavailable form of choline — Double Wood delivers a potent formula. Their 600mg per serving (achieved with two 300mg capsules) provides approximately 240mg of elemental choline, which efficiently crosses the blood-brain barrier. Double Wood has become a popular choice in the nootropics community for their rigorous third-party testing and transparent practices.
Alpha GPC works as a precursor to acetylcholine, the neurotransmitter associated with memory, learning, and cognitive function. Research suggests alpha GPC may support cognitive function, particularly in aging populations, and some studies indicate potential benefits for physical power output during exercise. This dual benefit makes it popular among both cognitive enhancement seekers and athletes.
Double Wood manufactures in the USA and tests for microbes and heavy metals. Their soy-free alpha GPC formula is suitable for those with soy sensitivities — a consideration since many alpha GPC products are derived from soy lecithin.
Key Specifications:
- 600mg alpha GPC per serving (2 capsules)
- 60 capsules per bottle (30 servings)
- Soy-free, gluten-free, non-GMO
- Third-party tested in the USA
- 1-2 capsules in the morning
Considerations: Contains gelatin capsules. Alpha GPC is hygroscopic (absorbs moisture), so proper storage is important.
NOW Foods Alpha GPC — Best Budget Alpha GPC
A trusted, family-owned brand delivering quality alpha GPC at an accessible price point with vegan-friendly capsules.
NOW Foods has been family-owned since 1968 and maintains an A-rated GMP certification — one of the most stringent quality standards in the supplement industry. Their Alpha GPC provides 300mg per vegetable capsule, offering a moderate dose that works well for those new to alpha GPC or who prefer to control their dosage precisely.
The company emphasizes that alpha GPC is more bioavailable than other choline forms and crosses the blood-brain barrier effectively. Clinical studies have shown that alpha GPC supplementation may support the brain’s synthesis of acetylcholine. NOW’s formula uses vegan capsules, making it one of the few alpha GPC options suitable for vegetarians and vegans.
NOW’s in-house laboratories are ISO/IEC accredited for stability, potency, and product formulation testing. The Kosher certification adds another layer of quality verification for those who require it.
Key Specifications:
- 300mg alpha GPC per vegetable capsule
- 60 veg capsules per bottle
- Vegan, Kosher, non-GMO, soy-free
- GMP Quality Assured (A-rated)
- 1-2 capsules daily with food
Considerations: Alpha GPC derived from soy lecithin (highly refined). Lower dose may require multiple capsules for those seeking higher intake.
Sports Research VitaCholine — Best for Athletic Performance
Extra-strength 800mg formula featuring patented VitaCholine in convenient liquid veggie capsules for athletes and active individuals.
Sports Research brings their athletic-focused supplement expertise to choline with this high-dose formula. Using VitaCholine, a patented choline chloride ingredient from Balchem Corporation, the product delivers 800mg per two-capsule serving. This is one of the highest-dose choline products available and is designed for those with increased needs, including athletes and those following demanding physical training programs.
Choline plays a role in neuromuscular function — the communication between nerves and muscles that enables movement. During intense exercise, choline levels can become depleted, which may affect performance. The high dose in this formula helps ensure adequate choline status even under demanding conditions.
The liquid veggie capsule format uses organic glycerin and hypromellose, creating a hermetically sealed delivery system that protects the nutrients inside. Sports Research maintains Non-GMO Project verification and vegan certification, ensuring the product meets strict quality and dietary standards.
Key Specifications:
- 800mg VitaCholine per serving (2 liquid capsules)
- 60 capsules per bottle (2-month supply at 1 capsule/day)
- Vegan certified, Non-GMO Project Verified, gluten-free
- Liquid veggie capsule format
- 2 capsules daily with food
Considerations: Higher dose may not be necessary for everyone. Two capsules needed for full serving.
BodyBio PC — Best for Liver Health
A premium liposomal phospholipid complex trusted by healthcare practitioners for over 35 years for cellular and liver support.
BodyBio PC takes a fundamentally different approach than most choline supplements. Rather than providing isolated choline, it delivers a full-spectrum phospholipid complex with phosphatidylcholine as the primary component, alongside phosphatidylethanolamine, phosphatidylinositol, and other phospholipids. This mirrors how phospholipids appear in nature and in our cell membranes.
The company uses a proprietary extraction process that results in liposomal phospholipids — meaning they naturally form liposomes in the body and aren’t broken down by digestion the way regular lecithin would be. Founded by Ed Kane 35 years ago, BodyBio has built a strong following among integrative and functional medicine practitioners who recommend it for supporting liver detoxification, cell membrane repair, and overall cellular health.
Each serving provides a complex of phospholipids that support brain function, liver health, and cellular repair. The formula is non-GMO, glyphosate-free, and soy-protein free (though derived from soy lecithin). The company emphasizes that PC supplementation becomes increasingly important as we age since phospholipid levels naturally decline.
Key Specifications:
- Proprietary phospholipid complex per serving (2 softgels)
- 100 softgels per bottle
- Non-GMO, glyphosate-free, soy-protein free
- Third-party tested, cGMP certified
- 2 softgels daily with food
Considerations: Premium price point. Contains soy-derived ingredients (though soy protein-free). Softgels contain bovine gelatin.
Needed Prenatal Choline — Best Prenatal
Purpose-formulated prenatal choline using VitaCholine, with third-party testing and a clean ingredient profile for pregnancy and nursing.
Needed has positioned itself as a premium brand focused specifically on maternal and infant nutrition. Their prenatal choline uses VitaCholine choline bitartrate, providing 250mg per capsule — a dose that can be adjusted by taking 1-4 capsules daily based on individual needs and dietary choline intake. The company emphasizes that up to 95% of mothers don’t meet their choline needs, making supplementation particularly important during pregnancy and nursing.
Adequate choline intake during pregnancy supports fetal brain and cognitive development. Research has shown that maternal choline supplementation may improve infant information processing speed and may have lasting effects on children’s cognitive function. Choline also supports healthy pregnancy metabolism and postpartum lactation.
Each batch undergoes stringent third-party testing for allergens, microbes, identity, purity, strength, and composition. The vegetable capsules use modified cellulose with L-leucine and ascorbyl palmitate — a clean formula without common fillers.
Key Specifications:
- 250mg VitaCholine per capsule
- 60 vegetable capsules per bottle
- Third-party tested for allergens and microbes
- Clean ingredient profile
- 1-4 capsules daily with food
Considerations: Choline bitartrate form rather than citicoline or alpha GPC. Designed as an add-on to prenatal vitamins rather than standalone.
NOW Foods Choline & Inositol — Best for Daily Intake
A synergistic combination of choline and inositol for comprehensive nervous system support at an exceptional value.
NOW Foods’ Choline & Inositol combines two members of the B-vitamin family in a single capsule. Each serving provides 250mg of choline (from choline bitartrate) plus 250mg of inositol. This combination addresses the fact that both nutrients work together in cell membrane structure and cell signaling, potentially offering synergistic benefits.
Choline supports normal synaptic transmission, brain health, and fatty acid metabolism in the liver. Inositol complements this by supporting brain and nervous system health as well as cell membrane function. Together, they’re essential components of all cell membranes where they function as cell signaling molecules.
The combination format offers excellent value for those seeking basic choline supplementation rather than specific cognitive enhancement. The 100-capsule bottle lasts over three months at the one-capsule-per-day dose, making it one of the most economical ways to meet daily choline needs.
Key Specifications:
- 250mg choline + 250mg inositol per capsule
- 100 veg capsules per bottle
- Kosher, non-GMO, soy-free, vegan
- GMP Quality Assured
- 1 capsule daily with meals
Considerations: Choline bitartrate form is less bioavailable than citicoline or alpha GPC for brain-specific benefits. Lower choline dose than dedicated cognitive support products.
Double Wood CDP Choline — Best Nootropic Stack Addition
Pharmaceutical-grade citicoline designed for nootropic enthusiasts who combine supplements for enhanced cognitive effects.
Double Wood’s CDP Choline has become a staple in the nootropics community, where users often combine choline sources with racetams and other cognitive enhancers. The 300mg dose provides flexibility for stacking, and the pharmaceutical-grade quality ensures consistency — crucial when combining multiple supplements.
CDP choline (citicoline) serves as an intermediate in the generation of phosphatidylcholine from choline. Studies have shown supplementation with CDP choline may support focus, mental energy, and memory. Some research also suggests it may support dopamine receptor densities, which interests those seeking motivation and mood support alongside cognitive benefits.
Double Wood manufactures in the USA and conducts rigorous third-party testing for microbes, heavy metals, and potency. The company has built a strong reputation in the nootropics community for quality and transparency.
Key Specifications:
- 300mg CDP choline (citicoline) per capsule
- 60 capsules per bottle
- Non-GMO, gluten-free
- Third-party tested, pharmaceutical grade
- 1-2 capsules daily with food
Considerations: Contains gelatin capsules. Smaller bottle than some competitors.
BESTVITE Cognizin Citicoline — Best Clean Formula
A no-filler citicoline formula using patented Cognizin without magnesium stearate or unnecessary additives.
BESTVITE has carved out a niche among supplement purists who scrutinize every ingredient. Their Cognizin Citicoline delivers 500mg per capsule without magnesium stearate, stearic acid, or other common flow agents that some consumers prefer to avoid. The company manufactures in an NSF-certified, GMP-compliant facility and emphasizes their clean-label approach.
Using the same patented Cognizin citicoline found in premium brands, BESTVITE delivers clinically studied benefits for cognitive function, memory, focus, and mental performance. The high 500mg dose means you only need one capsule daily to reach the threshold used in many clinical studies. The vegan capsule makes it accessible to those avoiding animal products.
BESTVITE positions itself as offering “factory-direct prices” without sacrificing quality, making it an interesting value proposition for clean-label seekers who don’t want to pay premium prices.
Key Specifications:
- 500mg Cognizin citicoline per vegan capsule
- 60 vegan capsules per bottle
- No magnesium stearate or fillers
- Non-GMO, vegan, gluten-free
- 1 capsule daily
Considerations: Smaller brand awareness compared to Jarrow or Life Extension. Premium price point.
Buying Guide: What to Look for in a Choline Supplement
Form of Choline
Your goals should guide your choice of choline form. For cognitive support, look for citicoline (CDP-choline) or alpha GPC. For liver health and cell membrane support, phosphatidylcholine excels. For basic nutritional needs or pregnancy, choline bitartrate offers an affordable, well-studied option.
Patented Ingredients
Branded ingredients like Cognizin (citicoline) and VitaCholine (choline bitartrate) have been subject to clinical studies and come with quality guarantees from their manufacturers. While generic ingredients can be effective, patented versions provide an additional layer of quality assurance.
Third-Party Testing
Look for supplements tested by independent laboratories for identity, potency, purity, and contaminants. Certifications from NSF International, USP, or ConsumerLab provide additional confidence in product quality.
Certifications That Matter
- GMP certification: Ensures manufacturing quality standards
- Non-GMO Project Verified: Confirms no genetically modified ingredients
- NSF certification: Third-party verification of quality and safety
- Vegan/Vegetarian certification: Important for plant-based consumers
Red Flags to Avoid
- Proprietary blends that hide individual ingredient amounts
- Unrealistic claims about cognitive enhancement or disease treatment
- Missing information about manufacturing location or testing
- Extremely low prices that seem too good to be true
- Products without clear expiration dates or lot numbers
Elemental Choline Content
Remember that different forms provide different amounts of actual choline. Alpha GPC is about 40% choline, choline bitartrate is about 41%, citicoline is about 18%, and phosphatidylcholine is about 13%. Consider this when comparing doses across products.
How to Take Choline
Recommended Dosage
The Adequate Intake (AI) for choline is 550mg daily for adult men and 425mg for adult women. During pregnancy, needs increase to 450mg, and during lactation, 550mg is recommended. These amounts typically come from a combination of diet and supplementation.
For cognitive support supplements:
- Citicoline: 250-500mg daily is the commonly studied range
- Alpha GPC: 300-600mg daily for cognitive support; up to 1200mg may be used
- Choline bitartrate: 500-2000mg to help meet daily choline needs
Best Time to Take
Most choline supplements are best taken in the morning or early afternoon. Alpha GPC and citicoline may have mild stimulating effects for some people, so taking them later in the day could potentially affect sleep. Taking choline with food may enhance absorption and reduce any potential for stomach upset.
Usage Instructions by Form
- Citicoline capsules: Take with breakfast or lunch with a full glass of water
- Alpha GPC: Best taken early in the day, can be taken with or without food
- Phosphatidylcholine softgels: Take with meals for optimal absorption
- Choline bitartrate: Can be taken any time with food
Cycling Considerations
Unlike some supplements, choline is an essential nutrient that the body needs continuously. Most people don’t need to cycle choline supplements. However, some nootropic users choose to cycle higher doses of alpha GPC or citicoline (such as using them on weekdays and taking weekends off) to prevent tolerance buildup to perceived effects.
Research-Backed Benefits of Choline
Cognitive Function and Memory
Choline serves as a precursor to acetylcholine, a neurotransmitter essential for memory, learning, and attention. A 2022 analysis published in the Journal of Nutrition found that higher choline intake was associated with better cognitive performance in multiple domains. Clinical studies with citicoline have shown it may support memory, attention, and focus in healthy adults.
Brain Development During Pregnancy
Research suggests that adequate choline intake during pregnancy may support fetal brain development. A study published in FASEB Journal found that maternal choline supplementation improved infant information processing speed. The American Medical Association has called for adequate choline intake in prenatal vitamins.
Liver Health
Choline helps remove fat from the liver through its role in VLDL (very low-density lipoprotein) synthesis. Adequate choline intake may help prevent fatty liver, which can occur even in people who don’t drink alcohol. Research shows that choline deficiency can lead to liver damage.
Cardiovascular Support
In the liver, choline converts to betaine, which helps regulate homocysteine levels. Elevated homocysteine is a risk factor for cardiovascular disease. One study found that phosphatidylcholine supplementation lowered fasting homocysteine levels by nearly 30% in just two weeks.
Athletic Performance
Some research suggests that alpha GPC may support power output during exercise and potentially increase growth hormone secretion. Choline’s role in neuromuscular function means it may help maintain performance during prolonged exercise when choline levels can become depleted.
Safety Considerations
Potential Side Effects
Choline supplements are generally well-tolerated. However, higher doses may cause:
- Fishy body odor (due to trimethylamine production)
- Gastrointestinal symptoms including nausea, diarrhea, or stomach upset
- Excessive sweating
- Low blood pressure
- Headaches (more common with alpha GPC)
The tolerable upper intake level for choline is 3,500mg daily for adults. Staying well below this level minimizes the risk of side effects.
Who Should Avoid or Use Caution
- People with depression: Some research suggests high choline intake may worsen depression in susceptible individuals
- Those with trimethylaminuria: A genetic condition that prevents proper choline metabolism
- People taking anticholinergic medications: Choline supplements may interact with these drugs
- Those with Parkinson’s disease: Should consult a healthcare provider, as alpha GPC may affect dopamine
Drug Interactions
Choline may interact with:
- Anticholinergic drugs (may reduce their effectiveness)
- Cholinergic drugs (may enhance their effects)
- Acetylcholinesterase inhibitors used for Alzheimer’s disease
When to Consult a Healthcare Provider
Speak with your doctor before taking choline supplements if you:
- Are pregnant or nursing
- Take prescription medications
- Have a history of depression
- Have liver or kidney disease
- Are scheduled for surgery
Frequently Asked Questions
What is the difference between citicoline and alpha GPC?
Both are bioavailable forms of choline that cross the blood-brain barrier, but they work differently. Alpha GPC provides about 40% elemental choline and is rapidly converted to acetylcholine. Citicoline provides about 18% choline but also yields cytidine, which converts to uridine and may support brain cell membrane synthesis. Alpha GPC may have more immediate cognitive effects, while citicoline may offer more comprehensive brain support.
Can I get enough choline from food?
It’s possible but challenging. Eggs are the richest source (one large egg provides about 147mg of choline), followed by beef liver, chicken, fish, and cruciferous vegetables. However, studies show that approximately 90% of Americans don’t meet the adequate intake for choline through diet alone, making supplementation valuable for many people.
Is choline the same as lecithin?
Lecithin contains phosphatidylcholine, which is a source of choline, but they’re not the same thing. Lecithin is a mixture of phospholipids extracted from soybeans, sunflower seeds, or eggs. It contains phosphatidylcholine along with other phospholipids. Dedicated choline supplements typically provide more concentrated and bioavailable forms of the nutrient.
How long does it take for choline supplements to work?
For meeting basic nutritional needs, choline supplements begin working immediately to raise blood choline levels. For cognitive benefits, some users report noticing effects within days to weeks, though individual responses vary. Alpha GPC may produce more immediate effects, while the benefits of citicoline and phosphatidylcholine may accumulate over weeks of consistent use.
Can I take choline with other nootropics?
Yes, choline supplements are commonly combined with other cognitive enhancers. They’re frequently paired with racetams (which may increase acetylcholine demand), omega-3 fatty acids, phosphatidylserine, and various herbal nootropics. Choline can help prevent headaches that some people experience with racetams. Always research potential interactions and start with lower doses when combining supplements.
Is choline safe during pregnancy?
Yes, choline is not only safe but essential during pregnancy. The adequate intake for pregnant women is 450mg daily. Research suggests adequate choline may support fetal brain development. However, pregnant women should choose supplements specifically formulated for pregnancy (like choline bitartrate from reputable brands) and consult their healthcare provider about appropriate dosing.
Should I take choline in the morning or at night?
Most people do best taking choline supplements in the morning or early afternoon. Forms like alpha GPC and citicoline may have mild energizing effects for some people, potentially interfering with sleep if taken too late in the day. Phosphatidylcholine and choline bitartrate are less likely to affect sleep and can be taken with any meal.
Do choline supplements cause fishy body odor?
High doses of choline can produce trimethylamine, which has a fishy smell. This is more common with choline bitartrate at doses above 1,000mg. Citicoline and alpha GPC are less likely to cause this issue at typical doses. If you experience this side effect, reducing your dose usually resolves it.
What’s the best choline supplement for brain fog?
For addressing brain fog, citicoline (CDP-choline) or alpha GPC are typically the most effective choices. Both efficiently cross the blood-brain barrier and support acetylcholine production. Citicoline at 250-500mg daily or alpha GPC at 300-600mg daily are commonly used doses for cognitive support.
Are there vegan choline supplements?
Yes, several options exist. NOW Foods Alpha GPC and NOW Foods Choline & Inositol use vegetable capsules. BESTVITE Cognizin uses vegan capsules. Sports Research VitaCholine is vegan certified. Check labels carefully, as many choline products use gelatin capsules.
Bottom Line
For most people seeking cognitive support: Jarrow Formulas Citicoline CDP-Choline offers the best balance of quality, research backing, and value with its patented Cognizin formula and 120-day supply.
For budget-conscious buyers: Nutricost CDP Choline delivers reliable citicoline at a fraction of premium brand prices, with 120 vegetarian capsules per bottle.
For pregnant and nursing women: Needed Prenatal Choline provides a clean, third-party tested formula specifically designed for maternal and infant health.
For liver health and cellular support: BodyBio PC delivers a comprehensive phospholipid complex trusted by healthcare practitioners for over 35 years.
For athletes and physical performance: Sports Research VitaCholine provides an extra-strength 800mg formula designed for increased demands.
For nootropic enthusiasts preferring alpha GPC: Double Wood Alpha GPC delivers high-potency, third-party tested alpha GPC for maximum bioavailability.
