Choline for Depression and Anxiety – Research and Review

Depression is a condition that is commonly treated with drugs that that increase neurotransmitter activity.

Individuals who are looking for a more natural approach to dealing with depression may begin by looking at increasing dietary and supplement sources of certain nutrients. Some people use Choline supplements for depression, especially when combined with inositol.

There have been limited studies showing that the use of choline as part of a depression treatment improves mood-related symptoms. It has also been observed to improve mania in patients with bipolar disorder.

But scientific evidence conclusively linking choline and depression is lacking. There is evidence showing that choline levels are sometimes low when experiencing symptoms of anxiety, but the same has not been demonstrated for depression.

Still, many user reviews comment that using choline for depression may provide a mood-enhancing effect.

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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Treatment of Depression

Sufferers of mild to moderate depression may experience lack of self-confidence, excessive worrying, increased anxiety, and even excessive agitation.

These symptoms may inhibit the ability for one to live a normal life and interfere with overall quality of life.

Concerns about antidepressants are continuing to rise due to side effects. In some instances drugs that treat depression have been known to cause suicidal thoughts, worsen clinical depression, and increase anxiety.

Some users report that taking antidepressants can cause a blunting of emotions so that even though they do not experience the same lows, the also do not experience emotional highs.

For this reason, there are some people who want to speak to their doctors about using dietary supplements as a first defense to combat mild to moderate depression.

Choline for Depression

Choline is a water-soluble nutrient that can be synthesized in the body in small amounts, but mainly is consumed in our diets through nutrient-dense foods and supplementation. Benefits of this molecule include increased cardiovascular health, improved memory, better brain function, and prevention of neural tube defects.

Choline’s mechanism of action in the brain is to increase Acetylcholine production if levels are low. It is the direct precursor to this important excitatory brain chemical. Acetylcholine is a neurotransmitter that transmits nerve impulse across synapses (junctions between nerve cells).

Neurotransmitter functions are complex because the nervous system is complex. A neurotransmitter’s effect depends upon its concentration and the types and number of receptors receiving their impulses.

Different neurotransmitters can also affect each other’s levels – as well, the same neurotransmitter can have different effects on different types of cells.

Acetylcholine and Mood

Acetylcholine, for example, controls muscle contraction in the parasympathetic nervous system. In the brain, Acetylcholine’s function is not as straightforward. In the cerebral cortex, Acetylcholine may inhibit or stimulate certain functions such as mood regulation in order to prevent depression.

There is little known regarding the role of Acetylcholine in emotional control, but one study found that there was a significant association between high anxiety and those with the lowest choline concentrations in their blood.

In one instance, Acetylcholine may bind to a cell to decrease gamma-aminobutyric acid (GABA) and in another instance this neurotransmitter may increase GABA production.

GABA is a neurotransmitter involved in the inhibition and regulation of stress. Low levels of GABA have been linked to depression and anxiety.

Since choline is a building block of Acetylcholine, it is hypothesized that choline supplements may play a role in preventing and/or treating mild to moderate depression. However, this mechanism is not clearly understood and remains a matter for on-going research.

Research on using choline to improve brain function is promising, however more studies, especially large-scale human trials are still needed to fully understand supplemental choline’s effects in the body. At this time, Choline is available in the USA as a dietary supplement only, and the FDA has not approved Choline as a drug to prevent or treat any conditions.

Choline: the Brain Vitamin

Choline is sometimes referred to as the ‘brain’ vitamin since it plays a major role in cognitive activity and has been studied for its effects on depression and anxiety.

Patients deficient in choline may experience symptoms of memory loss, lack of energy, severe anxiety, sadness and mood swings.

Deficiencies in choline may become a condition that needs supplementation, along with a healthy diet rich in choline food sources.

Choline may be increased through consuming foods rich in essential fatty acids and B6 vitamins such as some vegetables, seafood, and meats. In addition, supplementation of choline may help to get deficient levels of in the body up to a healthy level.

Below are some foods that are high in this nutrient:

Vegetables: Certain vegetables are excellent sources of the choline needed to stimulate Acetylcholine production for mood support. For example, collard greens, artichoke, asparagus, cauliflower and broccoli all supply an adequate amount of dietary choline with most containing 20-30 mg per half a cup.

Meat and Seafood: Choline can be found in foods such as fish, eggs, chicken, turkey, and red meat. Both seafood and meat are rich in this compound; for example, beef liver may contain approximately 100 mg of choline for every ounce consumed.

Using Choline Supplements

Adding supplements to a diet rich in nutrients may be helpful if you are unable to obtain enough choline from your diet. Supplementation of choline to treat or prevent mood disorders such as depression may be beneficial. There have also been favorable results in studies looking at choline levels, brain function, focus and memory.

Most supplement manufacturer labels recommend taking 250 – 500 mg once a day. The recommended daily intake for Choline is 425 mg for women per day, and 550 mg for men per day. However this amount will include any choline found in food as well, so supplementation of the full amount may not be needed.

While the maximum dosage is still debatable, the upper tolerable limit for adults over the age of 18 years is equal to 1.0 g per day. Doses should be increased incrementally starting with 50mg per day and increasing to below the upper limit, if needed.

Choline Bitartrate, Choline Citrate and Choline Chloride are the most common forms sold in health supplement stores. However, studies show that Alpha GPC (Choline Alfoscerate) and CDP Choline (Citicoline) are preferable as they contain more bioavailable choline and lead to greater uptake within the brain. These supplements can be purchased online since they are difficult to find in local nutrition stores.

Side Effects

Choline supplements are considered Likely Safe when taken orally and appropriately by adults and children. Use in pregnant and nursing women is not recommended due to a lack of research in these groups.

Side effects when taken at normal dosages are rare, and the supplement is normally very well tolerated. Possible mild side effects might occur such as gastrointestinal issues, fishy body odor, excessive sweating, and nausea. More serious side effects can occur when taken at excessively high dosages (up to 3.5 g per day) including low blood pressure, insomnia, dizziness, vomiting, and diarrhea.

Before taking Choline for depression, it is advised that you speak to your doctor to discover all possible treatment options. Depression should not be self-treated, and it is not recommended to begin any new supplements without consulting your doctor.

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