Are there any Negative Choline Side Effects?

When researching Notropics, some people may wonder if there are any Choline side effects associated with using this brain supplement.

Choline is a water-soluble nutrient that is directly correlated to synaptic plasticity and memory function.

Many individuals have started using Choline as a brain supplement due to the abundance of research showing that it can improve intellectual function.

This nutrient is considered highly safe and is related to the Vitamin B complex. Although Choline is produced naturally in the body, we cannot make it in adequate amounts.

It is estimated that up to 90% of people do not get an adequate amount of Choline each day. It is important to maintain healthy levels of this nutrient in your body to help enhance cognitive ability in general.

Are there any choline side effects that you should be aware of when taking this supplement and what is the right way to use it?

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

Top Choline Products* ❯

View User Ratings* ❯

What is the recommended amount of Choline each day?

The recommended adequate intake amount of daily Choline is around 550mg in men and 425mg in women.

This number will vary slightly because of factors such as weight, age, and natural Choline production in an individual, however it is still recommended that you ingest about 500mg of Choline each day in either your diet or through supplementation.

If you are interested in using Choline to boost your brainpower or keep your mental functions healthy, it is recommended to use larger doses. The upper safe limit for supplemental Choline is 3,500 mg per day. There is a lot of room to experiment and find your optimal dosage between the adequate daily intake level and the upper tolerable limit.

You may also want to switch to a higher quality form of choline such as Alpha GPC or Citicoline both of which have a greater positive effect on the brain than Choline Citrate.

How can I get enough Choline in my diet?

Many every day foods are rich in Choline. The following is a list of foods that will help you reach your healthy goal of 550 or 425 milligrams: eggs, fish, beef, and chicken are some of the foods that rank among the top of those who have high levels of Choline.

Other foods that are fairly good for Choline are: broccoli, organic peanut butter, peanuts, almonds, tofu, kidney beans, grapefruit, cod fish, spinach, wheat, and cauliflower.

These are only some example of foods rich in Choline; if you are curious whether or not the food you’re eating contains enough Choline, more information on Choline-rich foods is available here.

Choline Side Effects

Whether you are using food as your primary Choline source or upgrading to one of the better quality supplements like Alpha GPC, CDP Choline (Citicoline),or Centrophenoxine, you should feel confident in its safety.

In some cases, taking choline can actually prevent side effects typically associated with brain supplements such as headaches.

Many users report that choline will eliminate the so-called “Piracetam headache” that can occur when using this nootropic. Piracetam headaches are often caused by a lack of the neurotransmitter Acetylcholine. Choline is a precursor to Acetylcholine, and higher levels of Choline can lead to increased Acetylcholine prodcution.

This essential nutrient is well-tolerated in the body and Choline side effects are the exception rather than the norm. However, at excessively large doses some negative side effects are associated with this compound.

Choline is a necessary nutrient that boosts neuroplasticity, but too much of it can undo all of the positive effects and actually cause you dangerous problems.

It is widely accepted that the maximum tolerable upper intake level is 3.5 grams of choline per a 24-hour period. When exceeding this amount you are entering the risky zone of toxicity. That being said, it is very difficult to reach 3.5 grams from dietary sources so this risk only applies to those overusing choline supplements.

Soon after surpassing the 3.5-gram mark you may notice a drop in your blood pressure. Getting to about 5 – 10 grams of choline/day may further lower blood pressure and potentially a feeling of faintness or vertigo (dizziness).

Higher doses of Choline (10 – 15 grams) have been clinically linked in research to unusual body odor, increased salivations, sweating, and in some cases vomiting.

From the current research available, the body odor symptom seems to be associated with increased presence of trimethylamine. Trimethylamine is a break down product of Choline.

Consuming even larger amounts of Choline (in excess of 15 grams) may lead to a Choline overdose in rare cases. These very high levels of Choline can disturb the neurotransmitter balance in the brain.

The symptoms of a Choline overdose are listed above, however some people have also reported that too much may also cause hypotension, diarrhea, depression, and trigger existing epilepsy.

There is a not-so-fine line between an inadequate amount of Choline and an amount that could potentially prove to be dangerous. Although an overdose is almost impossible to achieve, you should still be monitoring your intake if you notice yourself eating a lot of the Choline-rich foods listed above.

Note: Users of any supplement with a history of allergy to either Choline or lecithin should avoid taking any choline supplements and strictly rely on their diet to get an adequate amount in their system.

An allergic reaction can be very serious, and is usually a medical emergency, so if you see any of these symptoms please contact a physician.

Allergy symptoms may include a rash, hives, itching and/or swelling of the dace, tightness in the chest, shortness of breath, and difficulty breathing. If you are unsure whether or not you have a potential allergy to Choline it is recommended that you either contact your physician or start off with a very low dose and increase gradually.

Even if you are a healthy individual with no known allergies, before beginning any new supplements it is always recommended that you speak with your doctor. Your doctor will be able to help determine the best dosage for your needs as well as determine if the supplement may negatively interact with any existing supplements or medications.

If you notice any of the listed Choline side effects, immediately discontinue use and seek medical care.

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