Choline for Memory Enhancement, Learning & Studying

Choline is an essential nutrient that plays a key role in memory, learning and our ability to think.

Choline is used to make the neurotransmitter Acetylcholine, which is responsible for memory recall, many functions related to memory, and neuroplasticity.

Using supplements to boost Acetylcholine levels may support improved cognitive function; some studies have found certain sources of choline effective for enhancing memory function, attention, behavior, focus and mood.

What are the benefits of choline for memory and what is the best way to use this brain-boosting nutrient?

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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Choline for Memory

Choline is found in a number of foods common to the North American diet and the body is able to synthesize small amounts of this compound in the liver.

Choline-rich food sources include eggs, milk products, beef liver, cod fish, and chicken.

Vegan and vegetarian-friendly sources include quinoa, tofu, soymilk, broccoli, cauliflower, spinach, peanuts, almonds, and kidney beans.

Despite the high availability of foods with choline, a majority of the North American population is regularly deficient in this nutrient due to poor dietary choices.

Low choline intake can result in a decrease in Acetylcholine levels in the brain. Choline is the precursor for this excitatory neurotransmitter, which is intimately connected to memory and brain function. Acetylcholine is involved in several stages of memory, especially the encoding of new memories and learning.

This neurotransmitter is also involved in sustaining attention and helping us focus. It boosts sensory perception so that we remain more alert and can help us block out distractions so that we can direct our concentration appropriately.

When using choline supplements for memory, the primary goal is to provide cholinergic neurons with more of the raw materials needed to synthesize Acetylcholine. Acetylcholine is made using the enzyme Choline Acetyltransferase, Choline and Acetate.

If there is not enough free Choline in the brain to make Acetylcholine, cholinergic neurons may pull Choline from other sources – such as the membranes of brain cells – which is less desirable. This is known as “Choline Stripping” and there are some researchers that believe this process may contribute to a decline in memory function as we age.

Does Choline Work?

Taking a daily choline pill for memory may help to support memory, especially for individuals who are deficient in this nutrient or who have low Acetylcholine levels. Choline is considered Likely Safe for both adults and children when used at appropriate dosages.

However, it is important to note that not all forms of choline supplements perform equally in the brain. While some types are linked to improvements in memory and cognitive capabilities, others have not been demonstrated as clinically effective in trials conducted so far.

Choline Bitartrate, Choline Citrate and Choline Chloride are three inexpensive forms of this nutrient that are often included in supplements and multi-vitamins. However, results from using these forms of choline are not conclusive to show benefits for memory performance.

Choline Bitartrate – which is the most commonly used of the three – is broken down by as much as 50% in the gastrointestinal tract when it is consumed orally. This means that it has a low bioavailability score. It is also associated with diarrhea and other gastrointestinal side effects due to the breakdown process.

In research trials, Choline has been rated possibly ineffective for reducing symptoms of Alzheimer’s Disease and likely ineffective for improving memory in elderly individuals with memory loss.

In other studies, no significant improvement was observed for either special memory formation, working memory function, cognitive capacity or reaction time.

Note that this does not mean Choline per se is ineffective for improving memory, instead this may mean that this type of oral choline supplement is itself ineffective.

Despite the lack of research showing lower sources of choline to be effective, two of its derivatives have been found effective for improving memory and cognitive function. Citicoline and Alpha GPC are two of the natural phospholipid-bound choline molecules found in the body.

Phospholipids are a type of lipid (fat) molecule that form the cell membranes in our brain and play other roles in the body. It seems that phospholipid-bound choline sources are more readily usable by the brain and result in greater improvements for mental performance compared to standard Choline Bitartrate supplements.

Citicoline for Memory

Citicoline (CDP Choline) contains Choline and Cytidine.

When administered orally, the Citicoline molecule is broken down in the liver and converted into choline and cytidine, which is then converted into uridine.

Uridine is an important component in RNA and may improve memory, reduce symptoms of depression and promote neuron health. Uridine has also been shown to increase Acetylcholine levels in experimental animals.

The Choline produced from this breakdown is then able to cross the blood-brain barrier where it can then be used to synthesize Phosphatidylcholine (found in brain cell membranes) and to increase Acetylcholine levels.

In research trials, administering Citicoline has been found to improve memory in middle aged and elderly individuals, as well as in patients following a brain injury.

One study found that taking 1000-2000mg a day of Citicoline resulted in improvements in verbal memory. In another study, a 1000mg daily dosage improved memory, learning and verbal communication in patients suffering brain trauma.

A study of healthy women aged 40-60 found that administering 250-500mg of Citicoline daily resulted in improved focus and mental performance.

Initial evidence also suggests that Citicoline can improve memory in younger subject as well, though these studies have only been conducted on animals and have not yet been verified by human trials.

Research on Citicoline is very promising so far, however more research is still needed, especially large-scale human trials. At this time, Citicoline is only available as a dietary supplement, and the FDA has not approved Citicoline as a drug to prevent or treat any conditions.

Alpha GPC for Memory

Alpha GPC (Alpha Glycerylphosphorylcholine, Choline Alfoscerate) is a direct precursor to Acetylcholine.

Researchers consider it to be the most effective pro-drug for choline in the brain, meaning that it increases choline levels in the brain more than other supplements like Citicoline at an equivalent dosage level.

It is more readily transported to the brain than other Choline sources and results in a greater increase of Acetylcholine levels in the frontal cortex. Glycerophosphate – the other compound present in Alpha GPC – is also useful in the brain as it is incorporated into brain cell membranes and supports neuronal structural integrity.

In research trials, taking a dosage of 400mg of Alpha GPC three times a day resulted in improvements in patients with Alzheimer’s disease and cognitive decline.

In another study, administering 1,000 mg of Alpha GPC intramuscularly for 90 days resulted in improvements for vascular dementia patients across memory, behaviour and verbal function.

This study also found Alpha GPC to be more effective compared to Citicoline at the same dosage. These results need to be repeated in clinical trials on healthy, young adults to confirm the results. However, anecdotal evidence from user reviews suggests that this form of Choline does increase memory performance.

Research on Alpha GPC for memory has been positive so far, however as mentioned above, more research on different age groups is still needed. At this time, Alpha GPC is only available in the USA as a health supplement, and the FDA has not approved Alpha GPC as a drug to prevent or treat any conditions.

Conclusions

Using Choline for memory may be effective, but it is important to choose the right form of choline for supplementation. Products like Choline Bitartrate have not demonstrated the ability to significantly improve memory and cognitive function.

However, in clinical trials, Citicoline and Alpha GPC have shown some memory-enhancing properties. It is believed that this may be a result of improved uptake into the brain and increased Acetylcholine production within cholinergic neurons.

Choline supplements are generally considered safe when taken at appropriate dosages. Speak to your doctor before using any health supplements to determine the best way to use these products for increased memory performance.

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