Amino Acid
Choline
Also known as: Choline bitartrate, Choline chloride, Choline citrate, Choline L-bitartrate
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.
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)
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.
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