What Are Choline Supplements?

Brain function boosting choline supplements are often mentioned together with other nootropic and racetam supplements.

Many people who take these types of supplements also use supplemental choline as a regular part of their routine, since it potentiates many of the racetam effects.

A common Nootropic stack is Piracetam and some form of Choline supplement, such as Alpha GPC or Citicoline (CDP Choline).

Taking Choline supplements with racetams can often help to alleviate some side effects like headaches or feeling overly stimulated or tired.

But what actually is choline and do you get enough of it already? If not, which type of Choline supplements should be considered?

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 Choline?

Choline is a water-soluble vitamin-like essential nutrient.

It is closely related to the B family of vitamins and comes in several different forms.

Choline is found naturally in a number of foods including eggs, fish, beef, milk, peanut butter, and even milk chocolate.

Most good sources of high amounts of choline are found in meats and dairy products, which means that many vegetarians are at a much higher risk for choline deficiencies.

More specifically for our purposes here, Choline is a precursor to Acetylcholine, one of the most important neurotransmitters in the brains. Almost all nootropic supplements modulate, or have an effect upon, this neurotransmitter.

Many researchers believe that Acetylcholine is the chief brain chemical responsible for many of our cognitive functions. Most choline supplements are trying to act as an Acetylcholine precursor in an effort to stimulate and increase levels of this potent chemical.

Of course, the specific source, mechanism of action, and how particular choline supplements are actually converted into Acetylcholine seems to be important to the benefits and any potential side effects.

Why Use Choline Supplements?

According to the USRDA, it is possible to get enough choline from a healthy diet. However, most people today certainly do not eat what could be called a healthy, balanced diet.

Most of the foods which do contain a high amount of choline are in the form of lecithin or phosphatidylcholine. Since these are only two closely related sources or types of choline, it does not include the whole range of options.

It has been estimated that approximately 90 percent of all people do not get the recommended amount of choline through their diets.

This technically means that many people are walking around with choline deficiencies. Of course, this can be anywhere from mild to severe, with the particular side effects reflecting this.

Some of the common side effects or deficiency warning signs can be headaches, fatigue, memory problems, a fatty liver, and even certain forms of kidney issues.

Types Of Choline

Not all choline supplements and sources are created equal. Since this is an actual substance in food, we need to try and focus attention on getting as wide a variety of choline sources as possible, and not only those reputed to be Acetylcholine precursors.

The most common food sourced choline formulation is Phosphatidylcholine. As stated above, this is found primarily in meat and dairy sources.

Lecithin is another related choline source. This is normally derived from soy or taken from egg yolks. Lecithin is one of the weakest sources of choline, with a purity rating of between 2.5 and 9.5 percent.

Choline salts are another source. These compounds consist of choline bound to a chemical salt to increase absorption. Choline Bitartrate is a choline salt.  Choline Bitartrate is very inexpensive and effective. It actually converts much better and faster into pure Acetylcholine then Phosphatidylcholine or lecithin.

Choline Bitratrate is only available in supplement form, since it cannot be found in ordinary food sources.

Choline Supplements

Choline Bitartrate is one of the main types of choline supplements on the market today.

The idea is that since Choline salts are absorbed quickly and hit the bloodstream they can help to increase the potential effects of many of the racetams.

The main problem with them, however, is that they can lead to a few unpleasant side effects such as headaches and digestion issues. Choline Bitartrate is broken down by gut microflora, and can cause indigestion, diarrhea and vomiting. If you have been using choline salt supplements and are experiencing headaches or digestion issues, consider switching to the next type.

There are also Acetylcholine intermediaries. These are much stronger than the choline salt supplements. Two of the best are Alpha GPC and CDP Choline (Citicholine).

Since these are specifically designed to effect the release and production of Acetylcholine on their own, they are similar to nootropics. Stacking these with other racetams has also proven very effective.

Making sure you are receiving an adequate supply of Choline is essential if you want your nootropic regime to produce optimal effects. Using the right sources of Choline supplements can help to enhance the effects of other supplements, so really consider what types of stacks to use and always follow the recommended dosing instructions.

It is recommended that you speak with your doctor before beginning any Choline supplements, as your doctor will be able to help determine the best dosage for your needs, as well as any potential negative interactions with existing supplements and/or medications.

Rate This Article

(6 votes, average: 4.67 out of 5, rated)