Choline and Inositol Supplements Review

Choline and Inositol supplements are often packaged together – and for a very good reason. These two essential brain nutrients work together in the body to promote better overall cognition and brain cell health.

Inositol was formerly recognized as Vitamin B8, though it is no longer considered to be a vitamin. Choline is an essential vitamin-like nutrient that is similar to the B-vitamins and is one of the few substances that can cross directly from your circulating blood across the blood-brain barrier.

While these compounds are not regarded as the strongest brain boosters around, both are necessary to support mental processes related to memory, learning, mood, and energy levels. What are the benefits of the Choline Inositol stack, how do these nootropics work together, and what is the best way to use them?

Choline

Cholinergic Supplement

Memory

Brain Health

Cognition

How It Works:

• Supports memory and synaptic plasticity
• Raises acetylcholine levels
• Promotes brain health and focus

Dosage:

Between 250 - 1,000 mg per day

Safety:

Rated Likely Safe

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What Is Choline?

Choline is considered to be an essential nutrient that is naturally present in the human body and a number of food sources. This compound is actually produced in the liver, although this amount is quite small and not enough to sustain good general health.

Choline-rich food sources include liver, egg yolks, wheat germ, spinach, fish, beans, and nuts. The type of choline typically found for sale in supplement stores is Choline Bitartrate but you will also find Choline Citrate and Choline Chloride for sale as well.

Highly purified versions of Choline such as Alpha GPC or CDP Choline (Citicoline) have been used in studies on liver diseases and dysfunctions, depression, anxiety, dementia, memory loss, and even Alzheimer’s disease.

Athletes also use Choline to help delay fatigue and build muscles more effectively. It is even a required additive in infant formula to prevent neural tube problems in babies and may be linked to higher IQ scores.

For the purposes of enhancing your brainpower, Choline is a direct precursor of the all-important brain chemical Acetylcholine. This neurotransmitter is critical in a number of cognitive processes which include memory formation, learning, decision making, attention switching, and more.

Additionally, Choline Inositol supplements can aid in the development and repair of new and worn-out cell membranes of neurons within the brain. These compounds are also responsible for transporting fats all over the body which helps to avoid fatty liver disease and may even make it easier to lose weight.

Inositol

Nutrient Supplement

Brain Health

Mood

Weight Loss

How It Works:

• Supports brain & liver health
• Involved in mood regulation & nerve signalling
• Improves insulin sensitivity for PCOS, fertility & weight loss

Dosage:

Between 500 mg - 18 g per day

Safety:

Rated Possibly Safe

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What Is Inositol?

Inositol, similarly to choline, is a vitamin-like conditionally essential nutrient according to the FDA. Many people consider it to be closely related to the B vitamin family and it is often included in typical B-complex supplements.

It is found in some plants and animals and you will find it together with Choline in egg yolks and soy lecithin. However, due to the low concentration of this nutrient, most of the Inositol supplements used today are considered biosynthetic and produced in a laboratory to ensure quality. In terms of color and consistency it is a bright white powder, and is often used in place of cocaine in movies and TV programs.

Inositol supports many of the same bodily functions that Choline addresses. This includes acting to balance out different chemicals in your brain related to mood and energy levels. It is similar to the B-vitamin Niacin, which is another natural brain chemical that improved energy metabolism and oxygen spply in the brain.

People have used inositol supplements for ADHD, anxiety, autism, cancer, depression, diabetic neuropathy (nerve pain), and even schizophrenia. There is additional scientific research evidence to suggest it may be helpful with OCD, polycystic ovary syndrome, respiratory distress syndrome, and panic disorder.

Choline Benefits

One of the ways Choline works in the body is by helping to insulate the nerves through improving the integrity of what is known as the myelin sheath. This allows faster transmission and information processing, working to improve general cognition.

As the supplement also boosts levels of Acetylcholine within the brain, you may see a noticeable increase in memory, learning capacity, and possibly even an improved speed of memory recall. Many users also see a heightened attention span, increased concentration, and improved focus. This is especially noticeable with stronger Choline sources including Citicoline and the most potent Alpha GPC.

Inositol Benefits

Inositol helps to maintain the proper levels of Serotonin in the brain. When Serotonin levels are balanced, anxious and depressed thoughts may be minimized. Some people take inositol for anxiety because it can provide a calming sensation and reduce feelings of restlessness and stress. It is also observed to improve  sleep patterns and mood, and may increase attention span and focus.

When using this supplement, most people find it is easier to learn new things and study for long periods of time. It seems to have an effect on preventing mental exhaustion and drain after difficult work. Inositol supplementation is typically reviewed as leading to higher levels of productivity and better overall emotional balance.

Stacking Inositol & Choline

Many supplement manufacturers have made a point of offering Choline Inositol supplements in a single tablet to make use of what is known as a nootropic stack. Stacking is simply the act of taking two complementary supplements that offer synergistic benefits by working together.

In other words, it is believed that Choline and Inositol are more effective together than taken separately. We see these complementary actions in a few different areas of influence for these two compounds, but most notably in the production of lecithin in your body. Lecithin is a lipid necessary for the maintenance and growth of cell membranes throughout your body.

Using Inositol and Choline can not only ensure that your cell membranes are healthy and prevent premature cell death, they also improve the fluidity of these membranes which means your cells can better absorb necessary nutrients. This can increase the responsiveness of your cells – especially in the brain – so that your cognitive function is operating at a higher level.

While the research on choline and inositol is promising, it is fairly limited, and more research is still needed. Both Choline and Inositol are available as health supplements only in the US, and the FDA has not approved either compound as a drug to prevent or treat any condition.

Choline Inositol Dosages

Appropriate dosage is dependent on many factors including age, weight, personal sensitivities, and the reason for taking a supplement. The below dosage recommendations are general guidelines only, and your personal dosage may be different. It is always recommended that you speak with your doctor before beginning any new supplements to determine the best dosage for your needs.

Most of the Choline Inositol dosages included in supplements will give you 250 mg of Choline Bitartrate and 250 mg of Inositol. These dosages are considered appropriate for use as a daily multivitamin to ensure you are not deficient in either of these nutrients, but they will not provide sufficient brain boosting effects for most people.

If you want to improve your memory, most users suggest taking at least 2 grams of Choline per day split between morning, afternoon and early evening. You could also use one of the higher quality Choline supplements like Alpha GPC or CDP Choline which will require a much smaller effective dose. If you are suffering from anxiety, most people will take at least 1 gram of Inositol per day split in the morning and a couple of hours before bed.

Taking these larger dosages can get expensive with some of the brand name Choline Inositol supplements sold at GNC, Walgress or Walmart. For this reason, it is often much cheaper to buy bulk Choline powder and Inositol powder separately and then combine them together in whatever dosage you choose.

Choline Inositol Side Effects

Both of these nutrients are extremely non-toxic and unlikely to cause any side effects at all in normal, healthy adults. Some mild side effects have been observed in a small percentage of the population when exceeding 500 mg per day of these two compounds.

These negative effects can include headaches, nausea, body odor, loss of appetite, increased sweating or redness of skin, and dizziness. Typically, these effects will lessen over time and only occur at the beginning of using a high dose of Choline and Inositol. You can make it easier for your body to adjust by incrementally increasing the dosage over a short period of time instead of starting at your target dose right away.

If you have a history of low blood pressure or have any other medical concerns, you should speak to your doctor before using these compounds. In general Choline and Inositol are very safe and more likely to have positive effects than do any harm.

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