Choline is a vitamin-like essential nutrient. Getting enough choline in your daily diet can assist in preventing high homocysteine levels in your blood, which can increase the risk of stroke, heart attack, cancer, and dementia.
Despite the body’s natural capability to synthesize very small amounts of choline, it must also be obtained from one’s diet to maintain healthy levels. Majority of the choline in the human body is found in fat molecules called phospholipids.
What is the cholinergic system? The cholinergic system is composed of organized nerve cells that use the neurotransmitter acetylcholine in the transduction of action potentials. These nerve cells are activated by or contain and release acetylcholine during the propagation of a nerve impulse. This system has been associated with a number of cognitive functions, including memory, selective attention, and emotional processing.
Choline supplements can be great additions to your diet, and boost your biohacking efforts. Here are the Best Choline Supplements we’ve listed for you.
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Cholinergic drugs are any of the various drugs that inhibit, enhance, or replicate the action of the neurotransmitter acetylcholine, the primary transmitter of nerve impulses within the parasympathetic nervous system—i.e., the part of the autonomic nervous system that contracts smooth muscles, dilates blood vessels, increases bodily secretions, and slows the heart rate.
Types and sources of choline:
- Lecithin — This source of choline is one of the most common yet least impactful. Food like eggs and soy products are filled with lecithin.
- Choline Bitartrate – The choline bitartrate “choline salts” are one of the sources of choline. It is a weaker choline source than CDP-choline or Alpha GPC, but still provides effective cognitive enhancement if dosed properly.
- L-Alpha Glycerylphosphorylcholine (Alpha GPC)—The Alpha GPC form of choline is one of the most potent. It can be found in the brain and in dairy products, but is typically produced synthetically by purifying soy lecithin.
- Citicoline (CDP-Choline) — CDP-choline is a more efficient source for providing the acetylcholine precursor.
Types of Choline Supplement:
- Plain choline and choline bitartrate supplements do their basic job of liver support, plus boost blood levels of choline if you have a deficiency. However, it won’t support your nervous system as well as other types of supplements.
- CDP-choline, also called Citicoline, and Alpha GPC choline support the nervous system and brain. If you’re looking to improve your mental acuity, select either of these two types. They also are more bioavailable to the body because they mimic natural food sources of choline.
As now you have an idea about different sorts of choline, and supplements, let’s get to the detailed descriptions of each product from our list.
Double Wood Supplements Alpha GPC Choline
Why we picked it: Contains alpha GPC, building block for Acetylcholine, high quality ingredients
Alpha GPC is the most bioavailable form of Choline currently available. Acetylcholine plays an important role in many cognitive processes, including memory, intelligence, and mood. Alpha GPC is generally regarded as the most potent form of Choline due to its ability to rapidly pass the blood brain barrier.
Highlights:
- Provides 600mg of choline per serving
- Serving size- 2 tablets
- 60 capsules per bottle
- Not suitable for vegetarians
- Contains fillers
- Made in the USA
- Good reviews
Who Makes It:
Double Wood Supplements is a small business offering pure dietary supplements and nootropics to purchasers. The company strives to provide only the highest quality of products all of which are sourced from GMP certified FDA approved facilities. All products are tested for purity and are made with high-quality ingredients.
Pros:
- Made from Alpha GPC
- Soy Free
- Gluten Free
- Non-GMO
- Enhances strength training
Cons:
- Contains fillers
- Not suitable for vegetarians or vegans
Solgar Choline
Why we picked it: High-quality, organic, kosher, vegetarian and vegan
Solgar Choline is a dietary supplement which supports healthy brain & cellular function and is kosher and suitable for vegetarians. The supplement provides the choline necessary for optimal cellular function, synthesization of acetylcholine and promotes normal fat metabolism.
Highlight:
- Provides 350mg of choline per serving
- Serving size- 1 tablet
- 100 capsules per bottle
- Suitable for vegans
- Dairy-free
- Gluten-free
- Other ingredients: Vegetable Cellulose, Vegetable Magnesium Stearate, Silica.
Who Makes It:
Solgar has been making dietary supplements since 1947. As well as standard supplements, they also offer ranges of vegetarian and kosher products. Solgar retails its products worldwide. The company crafts in small batches, which takes more time, but ensures the greatest freshness and utmost quality. Being advocates of cleanliness and hygiene, artificial ingredients or unnecessary fillers, binders or colorings are avoided in the manufacturing process. The company even uses filtered water which is purer than the bottled water you can buy. They take an extra step of filtering the air in their facility to remove 99.9% of airborne particulates. Most of their products are gluten-free, Kosher and Halal certified and the company has been non-GMO before most people knew what GMO was.
Pros:
- Organic
- Kosher
- Vegan friendly
- Gluten free
Cons:
- Contains magnesium stearate
Douglas Laboratories – Choline Bitartrate
Why we picked it: Good quality, allows for easy absorption, no additives
Douglas Laboratories-Choline Bitartrate Capsules may be a great option for individuals that want to supplement higher levels of choline into their diet.
Highlights:
- Provides 235mg of choline per serving
- Serving size -1 tablet
- 100 capsules per capsules
- Gluten-free
- Contains no artificial colors, sweeteners, or flavoring
- Dairy-free
- Other Ingredients: Hydroxypropyl methylcellulose (capsule), vegetable stearate, silica, magnesium silica, cellulose.
Who Makes It:
This product is made by Douglas Laboratories, which is based in Pittsburgh, PA. Douglas Laboratories is both Good Manufacturing Practices and National Sanitation Foundation registered. For over 60 years, Douglas Laboratories has been dedicated to meeting the needs of healthcare professionals and is recognized as a leader in the development of high quality, science-based, innovative nutritional supplements across 12 health functions that support healthy lifestyles. They have won a number of awards for their collaborative research.
Pros:
- Easy to absorb
- Gluten-Free / Non-GMO.
- Easy-to-swallow capsules
- No common allergens
- No added sodium
Cons:
- May contain magnesium
Nature’s Way Choline
Why we picked it: More powerful choline supplements, Bitartrate form, high quality
Nature’s Way Choline is one of the highest-rated choline supplements available in the market and promotes memory improvement, brain development, cognitive function and overall brain health.
Highlight:
- Provides 500mg of choline per serving
- Serving size- 1 tablet
- 100 capsules per bottle
- Bitartrate form
- Suitable for vegetarians
- Other ingredients: Cellulose, hypromellose, silica, magnesium stearate, sodium croscarmellose, stearic acid, polydextrose, titanium dioxide (color), riboflavin (color), talc, maltodextrin, medium chain triglycerides.
- Great reviews
Who Makes It:
Nature’s Way is the preeminent brand of quality dietary supplements with over 1,000 product offerings. Nature’s Way has been at the forefront of the herbal health industry. The company was founded in 1968 and is based in Arizona and was the first major U.S. dietary supplement manufacturer to be certified organic. The company uses the TRU-ID program to ensure the authenticity of all its herbal ingredients. Their green lid botanicals are certified, and all their dietary supplements are non-GMO.
Pros:
- Non-GMO
- Gluten free
- Suitable for vegetarians and vegans
- No salt, yeast, wheat, soy, dairy products, artificial flavors or preservatives.
Cons:
- May contain levels of magnesium and sodium
Country Life’s Phosphatidyl Choline Complex (PC)
Why we picked it: High-standards, easy-to-swallow soft gel capsules
Country Life’s Phosphatidyl Choline Complex (PC) is a dietary and food supplement which supports nerve health, helps to process fast and support cells. It is a good source of naturally occurring choline.
Highlights:
- Provides 1200mg of choline per serving
- Serving size- 1 tablet
- 200 soft gels per bottle
- Easy to swallow soft gels
- Gluten-free
- Not suitable for vegetarians or vegans
- Other ingredients: Gelatin, glycerin, purified water (capsule shell), soybean oil
- Contains soy
Who Makes It:
Country Life pledges always to use certified Good Manufacturing Practices in the production of all its supplements. They maintain strict quality control and ensure that all of their products are gluten-free. The company pledges authenticity, cleanliness, freshness, consistency and accuracy.
Pros:
- No known allergens
- Gluten free
- No yeast, corn, wheat, milk, salt, sugar, preservatives or artificial color.
- BSE-free
Cons:
- Not suitable for vegetarians and vegans
- Contains soy
NOW Foods Choline and Inositol
Why we picked it: Contains inositol, kosher product
This supplement is a top choline supplement made by a very reputable company. It has a potent strength and has the added benefit of inositol which supports healthy circulation and balanced hormones. Inositol is essential for brain and nervous system health. Both choline and inositol combine to contribute to the health and maturity of all cell membranes.
Highlights:
- Provides 500mg of choline per serving
- Serving size- 1 tablet
- 100 capsules per bottle
- Contains inositol
- Natural color variations may occur in this product
- Other Ingredients: Hypromellose (cellulose capsule) and Magnesium Stearate (vegetable source)
- Good reviews
Who Makes It:
NOW Foods is a U.S.-based company founded in 1968. It is headquartered in Bloomingdale, Illinois. The company is committed to producing high-quality dietary supplements and maintaining environmental sustainability. Now Foods has won a number of national awards.
Pros:
- Contains inositol
- Supports Healthy Nerve Transmission
- Assists in Fatty Acid Metabolism
- Non-GMO
- Gluten free
- Free of soy, egg and dairy
Cons:
- May contain harmful forms of magnesium if not purchased from a reliable and trusted source
BulkSupplements Choline DL-Bitartrate Powder
Why we picked it: Contains choline powder, can be added to drinks for easy consumption
Choline DL-Bitartrate is what is known as a Lipotropic compound. It is often classified within the Vitamin B category. Although it is not actually a B vitamin, it is sometimes considered to be a part of this complex because it operates in conjunction with various types of B vitamins.
Highlights:
- Provides 750mg of choline per serving
- Contains no additives
- Gluten-free
- Sugar-free
- Lab-tested for purity
Who Makes It:
BulkSupplements is located in Henderson, Nevada. The company supplies more than 400 ingredients to consumers and manufacturers of nutritional supplements. Each product is tested prior to distribution to ensure quality and safety. The wellness of the community is one of the company’s main focus and so, BulkSupplements is dedicated to maintaining all health code and government regulations. Each supplement is tested at their in-house laboratory before distribution, ensuring that all products are safe for consumption.
Pros:
- Antioxidant
- Helps support the liver
- Aids in maintaining healthy weight
- Aids muscle coordination skills
- Can be consumed as tea
Cons:
- Not a full-time solution for people with Vitamin B deficiency
Thorne Research – Phosphatidyl Choline
Why we picked it: Helps fight fatigue, excellent source of choline for liver support, cholesterol metabolism, and healthy bile
Phosphatidyl Choline (PC) has been shown in numerous studies to protect liver cells from toxin damage along with exhibiting the potential to decrease dietary cholesterol absorption.
Highlights:
- Provides 420mg of choline per serving
- Serving size-1 tablet
- 60 gel caps per bottle
- Gluten-free
- Non-GMO
- Not suitable for vegetarians
Who Makes It:
Thorne Research produces a range of dietary supplements and at-home test kits. They have more than 40 products currently undergoing clinical trials around the world. They conduct clinical research in conjunction with Emory, Johns Hopkins, and Mayo Clinic among others.
Pros:
- High potency
- Non-GMO
- Gluten free
- Contains no known allergens
Cons:
- Not suitable for vegetarians or vegans
Jarrow Formulas CDP Choline
Why we picked it: Well-reviewed, made with high quality ingredients, Stabilized CDP Choline
Jarrow Formulas CDP Choline provides is a clinically tested compound in the areas of memory, verbal memory, recognition, recall, and cognitive abilities. Citicoline (stabilized CDP Choline) is a naturally-occurring intermediate involved in the synthesis of phosphatidylcholine, which constitutes about 30% of the grey matter of brain tissue. Citicoline consumption promotes brain metabolism by enhancing the synthesis of acetylcholine and restoring phospholipid content in the brain, both of which positively affect memory and other brain activity.
Highlight:
- Provides 250mg of choline per serving
- Serving size- 1tablet
- 120 capsules per bottle
- Stabilized CDP Choline
- Contains no sweetener
- Other ingredients: Silicon dioxide, magnesium stearate (vegetable source) and cellulose.
- Capsule consists of bovine gelatin (BSE-free).
- Good reviews
Who Makes It:
Jarrow Formulas is based in Los Angeles, California. The company formulates and manufactures dietary supplements. Founded in 1977, Jarrow markets its products throughout the U.S., Canada, and Mexico. The company’s mission is reflected in its motto ‘Superior Nutrition and Formulation”. Jarrow Formulas’ complete line of nutritional products includes vitamins, minerals, probiotics, standardized herbal concentrates, amino acids, enzymes and enteral nutrition products. Both retailers and consumers are assured of purity, value and potency when choosing these products.
Pros:
- Stabilized CDP choline capsules
- No wheat, gluten, soybeans, dairy, egg, fish/shellfish, or peanuts/tree nuts
- Promotes the synthesis of acetylcholine and restoration of phospholipid content in the brain
Cons:
- Not vegetarian/vegan friendly
Nested Naturals Choline Bitartrate
Why we picked it: High-quality, completely vegan, food-based, made from pure L+ bitartrate
Nested Naturals Choline is made from 500 mgs of pure L+ bitartrate. Entirely vegan, food-based and non-GMO, it’s formulated to provide the FDA’s recommended daily intake for adults. The choline is attached to L+ Bitartrate, a natural byproduct of wine. It’s easier for the body to use than synthetically produced choline supplements.
Highlights:
- Provides 550mg per serving
- Serving size-2 tablets
- 90 capsules per bottle
- Suitable for vegans
- Gluten-free
- Contains no common allergens
- Contains fillers
- Other Ingredients: Plant Cellulose
Who Makes It
Nested Naturals has its roots in Canada. The company is dedicated to formulating dietary supplements that put people and the planet first. They source the finest raw materials and test them rigorously for purity and safety. The company promotes better sleep and healthier lifestyle around the world by crafting supplements the consumers can trust, supporting those in need, and showing others how to live a better life.
Pros:
- 100% vegan product
- Contain no common allergens
- Provides Choline for pregnant and breastfeeding mothers
- Contains no barley, yeast or sugar
Cons:
- Contains fillers
What Are the Uses & Benefits of Choline?
- DNA: Choline is involved in the process of fat absorption and the production of cell membrane structure.
- Central nervous system: Choline is essential for healthy nerve functioning. It assists in brain development and growth.
- Liver function: Choline is required for the transportation of cholesterol and triglycerides from the liver. Insufficient choline can result in a build-up of lipids in the liver causing fatty liver disease.
- Alzheimer’s and Parkinson’s disease: Initial trials suggest that choline may help to improve the symptoms of people suffering from mild Alzheimer’s disease.
- Pregnancy: The body’s need for choline may increase during pregnancy.
How to Take Choline Supplements
Choline is mostly safe for most adults when taken by mouth or given intravenously (by IV) in appropriate amounts. Taking high doses of choline by mouth is most likely unsafe for adults. Doses over the Daily Upper Intake Levels are more likely to cause side effects
There is some concern that increasing dietary choline intake might increase the risk of cancer of the colon and rectum and so, choline should be taken in more state amounts with respect to one’s diet and requirements.
Who can Take Choline
As choline is an important element of the human body, anyone from any age group can take choline, but the right dosage needs to be maintained. Here is the list of daily dosage of choline based on different age groups.
- Children 1-8 years: 1 gram
- Children 9–13 years: 2 grams
- Children 14–18 years: 3 grams
- Adults over 18 years: 3.5 grams
Possible side effects:
- Sweating
- A Fishy Body Odor
- Gastrointestinal Distress
- Diarrhea
- Vomiting
How Do I Pick a Good Choline Product?
When you’re looking for a good choline supplement, choose one that contains CDP choline. This is also sometimes called Alpha GPC choline, or Citicoline. This is the most potent form of choline and provides the most health benefits.
You should also choose a choline supplement that is non-GMO, made with organic ingredients and contains no common allergens, artificial sweeteners, colors or flavors, or fillers. However, choline bitartrate isn’t as easily absorbed by the body as other forms. Supplements stacked with inositol assist in mood elevation.
Can Pregnant Women Take Choline?
Approximately 90%–95% of pregnant women consume less choline than necessary. Prenatal dietary supplements typically contain little if any choline. The risk of inadequate choline status might be greater in pregnant and lactating women who do not take folic acid supplements, those with low vitamin B12 status, and those with a common variant in methylenetetrahydrofolate dehydrogenase (an enzyme that can affect folate status), all of which reduce the body’s pool of methyl groups needed for metabolism.
Some evidence indicates that lower plasma or serum choline levels (e.g., serum concentration of 2.77 mmol/L in midpregnancy) are associated with an increased risk of neural tube defects. However, other research found no relationship between plasma choline concentrations during pregnancy and neural tube defects in offspring.
At present, choline is not routinely added to commercial parenteral solutions for infants and adults. As a result, adults and infants receiving total parenteral nutrition (TPN) over the long term have low plasma choline concentrations (approximately 5 nmol/ml in adults and 5.7 nmol/ml in infants), which can result in hepatic abnormalities, including NAFLD. The American Society for Parenteral and Enteral Nutrition recommends the routine addition of choline to adult and pediatric parenteral nutrition formulations, and calls for the development of a commercially available parenteral product that contains choline
FAQs
What are the symptoms of choline deficiency?
Answer: Difficulty processing new information, emotional swings or mood disorders, memory trouble/cognitive decline, muscle aches, low energy levels of fatigue, learning disabilities, nerve damage.
Can choline be harmful?
Answer: Some research suggests that high amounts of choline may increase the risk of heart disease.
Is choline good for the liver?
Answer: Choline is similar to the B vitamins. It can be made in the liver and is used for liver disease, including chronic hepatitis and cirrhosis.
How much choline is too much?
Answer: The upper limit for choline is 3,500 mg a day.
How much choline should you take a day?
Answer: An average diet supplies 200-600 mg of choline daily.
What foods are highest in choline?
Answer: Eggs, liver, and peanuts are especially rich in choline. Major contributors to choline in the American diet are meat, poultry, fish, dairy foods, pasta, rice, and egg-based dishes. Spinach, beets, wheat, and shellfish are also good sources of the choline metabolite, betaine.
Can children take a choline supplement?
Answer: Children can absolutely benefit from these supplements
Conclusion
Choline is an essential nutrient similar to vitamin B that regulates vital bodily functions, such as forming cell membranes and aiding communication between neurons and is important for the entire nervous system. It is used in many chemical reactions of the body, but the body does not produce enough choline on its own, so people need to get it from food sources, such as meat, eggs, and vegetables. For asthma patients, choline might help decrease swelling and inflammation. Athletes use it for bodybuilding and delaying fatigue in endurance sports. Other uses include preventing cancer, lowering cholesterol, and controlling asthma. It is also used for depression, memory loss.
As our understanding of the importance of folate and homocysteine nutrition increases, there should be increased interest in how choline interacts with folate and homocysteine metabolism. Recent findings about choline in brain development should stimulate comparable studies in humans. During the next few years, it is likely that food composition data will be available for choline, and this will make it possible to examine interactions between choline, folate, and methionine when considering epidemiological data. In addition, we should learn more about choline requirements in women. For these reasons interest in choline as a nutrient for humans should be sustained.
