Amino Acid

Choline

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

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.

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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.

Thorne

MediClear-SGS™ - Vanilla

MediClear-SGS™ - Chocolate

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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.

Okuda et al. (1973)Journal of Pharmacy and Pharmacology
Distribution and metabolism of CDP-choline in rats

Related in Amino Acid

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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider.