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Amino Acid

Choline

Also known as: Choline bitartrate, Choline chloride, Choline citrate, Choline L-bitartrate

B
Evidence

An essential nutrient required for the synthesis of acetylcholine, phospholipids (including phosphatidylcholine), and betaine, which play crucial roles in cognitive function, cell membrane integrity, and methylation reactions. Choline bitartrate is a common supplemental form.

Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.

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Daily target & upper limit

550 mg / day · UL 3500 mg

Choline has an established daily reference intake. See best forms, label synonyms, upper-limit warnings, and top-scoring supplements:

Choline dosage reference →

Primary uses

  • Cognitive function
  • Memory support
  • Liver health
  • Cell membrane integrity
  • Neurotransmitter synthesis

How it works

  • Acetylcholine precursor
  • Phospholipid synthesis
  • Betaine synthesis (methylation)
  • Brain plasticity support

Dosage

Typical range
250-600 mg daily
Timing
Can be taken anytime; morning dosing may support daytime cognitive function
With food
Can be taken with or without food
Duration
Adequate Intake (AI) is 425-550 mg daily; long-term use is safe
Special populations
Pregnant/lactating women: 450-550 mg daily; evidence suggests prenatal choline supports fetal brain development

Forms

  • Choline bitartrate· 70/100
  • Choline chloride· 70/100
  • Choline citrate· 70/100
  • Alpha-GPC· 70/100
  • CDP-choline· 70/100

Safety

Common side effects

  • Fishy body odor (due to trimethylamine production)
  • Gastrointestinal upset
  • Headache (rare)

Contraindications

  • Trimethylaminuria (genetic condition causing fishy odor)

Products containing Choline

Top-scoring supplements in our catalog that list Choline on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.

Transparent Labs
BULK Pre-Workout
90
Thorne
Advanced Nutrients
88
Thorne
Basic Prenatal
88
Thorne
Men's Multi 50+
88
See all products →

Evidence notes

Good evidence for choline's role in cognitive function and neurotransmitter synthesis in deficient populations. Moderate RCT evidence in healthy adults.

Grade B: Some human trials support key claims; further confirmation needed.

Cited research for Choline

Clinical studies referenced across Formulate guides that mention choline. Each links to the full study page with PubMed source + the guides that cite it.

Related in Amino Acid

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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Individual needs and risks vary — consult a professional before starting, stopping, or combining supplements, especially if you are pregnant or nursing, taking medication, or managing a health condition.