Choline
Commonly used for
FocusHealthy AgingMemory Support
Where to Buy
Our experts personally review each product we recommend for quality and cost effectiveness.
The cheapest product is usually low quality, but more expensive doesn’t always mean better.
The cheapest product is usually low quality, but more expensive doesn’t always mean better.
What is it? / Overview
Choline is essential for cell membranes, liver function, and acetylcholine production which is a key neurotransmitter for memory and cognitive function. Supplementation is most useful when dietary intake is inadequate.
How is it used? / Administration
Form: Citicoline (CDP-choline) or Alpha-GPC for cognitive support; choline bitartrate for general use
Typical dose studied: 250–500 mg/day supplemental
Timing: Morning or early afternoon
Eggs are among the richest dietary sources. CDP-choline and Alpha-GPC are preferred for cognitive support.
How well does it work? / Evidence
✓ Well-established
Who should avoid it?
Already taking it? Include dietary choline in total intake calculation. Trimethylaminuria (a rare genetic disorder where the body can't break down trimethylamine, a choline metabolite) is a real but very rare contraindication -- choline intake worsens its hallmark symptom (a fishy body odor).
Research & references
NIH Office of Dietary Supplements: Choline. Zeisel SH. Choline and brain health. Institute of Medicine DRIs for Choline.
Disclosure: Knozela is a participant in the Amazon Associates affiliate program. Some "Where to buy" links on this page are affiliate links -- if you make a purchase through them, Knozela may earn a commission at no additional cost to you.