Written by Steve Theunissen | ISSA: CPT & Fitness Nutrition
Fact checked by Robert Iafelice, MS, RD, LDN
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Choline is a vitamin-like substance that plays an important role in many important body processes. These include the transportation of fats, helping to make the vital neurotransmitter acetylcholine, improving liver function, and enhancing muscular performance. In this article, we identify the 7 best choline supplements on the market today.
7 Best Choline Supplements
- Overall Best: NatureBell CDP Choline
- Budget Pick: BulkSupplements Choline
- Supplement Pack: Nootropics Depot Choline
- For Brain Health: Jarrow Formulas Citicoline
- For Pregnancy: Nested Naturals Choline
- Best Alpha GPC: Double Woods Alpha GPC
- Best Phosphatidylcholine: Thorne Phosphatidyl Choline
SFS Pick
NatureBell CDP Choline
Budget Pick
BulkSupplements Choline
3rd Pick
Nootropics Depot Choline
1. Overall Best Choline Supplement: NatureBell CDP Choline
NatureBell CDP Choline combines citicoline with tyrosine to deliver an enhanced nootropic effect, making this the best CDP choline supplement on the market. Each serving provides you with 500 mg of citicoline plus 50 mg of tyrosine.
The combination of citicoline and tyrosine strongly supports brain function, including cognition, memory, focus, and mental energy. L-Tyrosine is an amino acid that improves focus and helps relieve training stress by reducing cortisol production. Tyrosine is also a good supplement to counter the effects of lack of sleep.1
When manufactured by the body, tyrosine becomes a precursor of the neurotransmitters dopamine, which modulates feelings of well-being, and norepinephrine and epinephrine, which provide a jolt of energy. Research also suggests that supplementation with tyrosine can help to offset fatigue.
The recommended daily dosage of L-Tyrosine is 500-2000 mg. L-Tyrosine is best taken about 30 minutes before your workout.
CDP choline is simply the form of choline found in nutritional supplements instead of naturally made in the body. It is formed into a nucleotide consisting of choline, cytosine, ribose, and pyrophosphate.
The form of CDP choline used in NatureBell CDP Choline is a trademarked blend called Colineclear™. According to NatureBell, this form provides extra-strength servings of active ingredients.
This choline supplement is the best we've tested amongst the team as we've seen a slight boost in cognitive function in our experience.
The serving size for this product is 2 capsules, and you get 120 capsules per bottle. The cost for a bottle of NatureBell CDP Choline will cost you around $25.
Pros
- Choline + Tyrosine
- Powerful nootropic effect
- Made in the USA
- Dual acting support
Cons
- Price tends to fluctuate
The Citicoline & Tyrosine blend contains a high concentrated dosage, providing strong combined benefits and fast results...
2. Best Budget Choline Supplement: BulkSupplements Choline
BulkSupplements Choline provides you with a bitartrate form of choline. A bitartrate is a salt form of choline that helps the body stabilize choline and support the production of the neurotransmitter acetylcholine and lecithin, a fat that is necessary for cell health.
Each serving of BulkSupplements Choline will provide you with 600 mg of choline bitartrate. BulkSupplements Choline is a powdered form of choline, so you will need to measure your dosage with the provided scoop. This is a good option for people who don't like taking capsules, but it can also make it tough to get a uniform dose daily.
BulkSupplements are famous for providing quantities of supplements you cannot get anywhere else. They provide choline supplements in quantities ranging from 100 grams to 25 kg. The cost of a 100-gram bag currently costs around $13.
This supplement has no additives, and it is gluten, soy, and dairy free.
Pros
- Bulk supply
- Powder form
- Additive-free
Cons
- Powdered form can make it hard to get a uniform dosage
Choline bitartrate is most commonly used to help boost athletic endurance and help with muscle recovery....
3. Best Choline Supplement Pack: Nootropics Depot Choline
Nootropics Depot Choline is a sample pack consisting of four different types of choline:
- 15g sample jar of Choline L-Bitartrate Powder
- 10g sample jar of Cognizin Citicoline Powder
- 15g sample jar of DMAE L-Bitartrate Powder
- 10g sample jar of Alpha GPC 50% Powder
The Nootropics Depot Choline supplement pack allows you to try all four types of choline to see which one works best for you. This sample pack sells for around $34. With a combined ingredient total of 50 grams, you get a total of 60 servings between the four samples, so your cost per serving ends up being relatively high compared to other choline supplements.
The capsules that these supplements come in are vegetable sourced, making this a vegan-friendly product.
Pros
- Sample of four types of choline
- Made in the USA
- Vegan friendly
Cons
- On the pricier side
Nootropics Depot gives you the chance to try out four of the most effective forms of choline to see what works best for you...
4. Best Choline For Brain Health: Jarrow Formulas Citicoline
Jarrow Formulas Citicoline uses a form of choline that can cross the blood-brain barrier. This increases its cognitive benefits, including improvements in focus, memory, and thinking ability. The specific form of citicoline used here is Cognizin®. This form has been clinically tested to improve memory and attention in adults.
Jarrow is an established and well-regarded supplement manufacturer. All of their products are 3rd party tested for purity and manufactured in Current Good Manufacturing Practices (cGMP) certified facilities.
This product is free of allergens but is not vegan-friendly.
The recommended dosage for Jarrows Formulas Citicoline is one capsule daily. Each serving provides you with 250 mg of citicoline. A 120-capsule container sells for about $37, which is about average for cost per serving.
Pros
- Passes blood-brain barrier
- 3rd party tested
- Allergen free
Cons
- Not vegan friendly
Jarrow Formulas’ brain supplements provide nutrients to help support and maintaincgnitive functions and performances...
5. Best Choline Supplement For Pregnancy: Nested Naturals Choline
Nested Naturals Choline is a bitartrate form of the supplement. It delivers 91% of the daily recommended value for choline. This a popular form of choline for pregnant women and makes Nested Natural Choline the best choline supplement for breastfeeding. A woman's need for choline increases during pregnancy and breastfeeding, yet many women don't consume enough of it.
Each serving of Nested Naturals Choline provides you with 500 mg of bitartrate choline. The form of choline used here is 100% vegan, non-GMO, gluten-free, soy-free, and allergen-free. The serving size is two 250 mg capsules per day. The capsules are bigger than standard, which may make them difficult to swallow for some people.
Each bottle of Nested Naturals Choline contains 90 capsules, which is enough for a 45-day supply. One bottle costs about $20, which is a little more expensive than average for choline supplements.
Pros
- Bitartrate form of choline
- Vegan
- Ideal for pregnant women
- Helps boots physical and mental energy
Cons
- Expensive
- Large capsules
Nested Naturals Choline supplement contains 500mg of L+ Choline Bitartrate, vital for pregnant and breastfeeding mothers...
6. Best Alpha GPC Supplement: Double Woods Alpha GPC Choline
Double Woods Alpha GPC is a highly bioavailable form of choline making it the best choline supplement for brain health. This ensures that as much of the supplement as possible actually gets into your system. Every serving provides you with 600 mg of Alpha GPC choline.
Alpha-glycerylphosphorylcholine (alpha-GPC) is a compound that contains choline. As well as being regarded as the most bioavailable form of choline, it is also can cross the blood-brain barrier to provide nootropic benefits. In the brain, Alpha-GPC acts as a precursor to acetylcholine.
Each container of Double Woods Alpha GPC contains 60 capsules. Each capsule contains 300 mg of Alpha GPC, and a serving size is 2 capsules. The cost of a bottle is roughly $20, which works out to about double the price per daily serving than most choline supplements.
This product is manufactured in the USA and tested for purity and potency.
Pros
- Alpha-GPC
- Nootropic benefits
- Made in the USA
Cons
- Expensive
Alpha GPC is the most bioavailable form of Choline currently available...
7. Best Phosphatidylcholine Supplement: Thorne Phosphatidyl Choline
Thorne Phosphatidyl Choline contains phosphatidylcholine, which is a phospholipid that is attached to a choline particle. It is made up of fatty acids, glycerol, and phosphorous. This form of choline has been shown to improve cognitive functioning due to its ability to improve acetylcholine levels.
Thorne Supplements manufacture all of its products in an NSF and TGA-certified facility. They also thoroughly test their supplements in-house before releasing them onto the market.
Each serving of Thorne Phosphatidyl Choline contains 422 mg of phosphatidylcholine. The capsule is made of gelatin, so this is not a vegan supplement. There are 60 capsules in each container, with one capsule per serving. While it isn't the most expensive choline supplement per serving, with the price in the neighborhood of $29 per bottle, it costs a decent amount higher than average.
Pros
- Phosphatidylcholine form of choline
- Gluten and dairy free
- Thoroughly tested
Cons
- Expensive
Thorne is offering the best choline supplement for weight loss using the powerful phosphatidyl choline...
What is Choline?
Choline is a recently discovered nutrient that is essential in humans. We make small amounts of it in the liver but must rely on our diet for most of our supply. It's neither a vitamin nor a mineral, being a water-soluble compound.
Choline is classified as a lipotropic B vitamin. It emulsifies fats and helps to transport fat globules to cells. It is needed for nerve transmission, liver function, and lecithin formation.
The brain uses choline to produce acetylcholine, a major neurotransmitter, which conveys brain cell messages and is vital for learning and memory.
Choline plays an important role in a number of bodily functions. A lack of choline will have a negative effect on the liver, brain, nervous system, and muscles. Choline deficiency symptoms include fatty degeneration of the liver, nephritis (kidney disease), gallstones, high cholesterol, and hypertension.
The best natural sources of choline are egg yolk, liver, lecithin, brewer's yeast, and leafy green vegetables. The recommended daily intake is about 1000 mg.
Types Of Choline Supplements:
As a supplement, choline is available as choline bitartrate, citrate, or chloride and can be found on its own or included in nutritional formulas.
1. Choline bitartrate
Choline bitartrate is the simplest and most basic form of choline. It contains 41% bitartrate by weight. This form of choline will benefit the liver and increase choline levels in the blood but does not improve brain functioning or support the nervous system.
2. CDP Choline, AKA Citicoline
CDP Choline is also known as citicoline. It is believed to be the most effective form for brain health. That is because it has the ability to cross the blood-brain barrier. Researchers also believe that this is the most bioavailable form of the supplement because it mimics the absorption pathway of natural sources of choline.
3. Choline Citrate
Choline citrate combines choline with citrate, an ester of citric acid. Combining these two compounds allows for a more effective synthesis of acetylcholine in the brain. This enhances communication between the brain and your muscles.
Benefits Of Choline:
There are numerous reasons why taking choline supplements could be beneficial for you. Below are four science-backed benefits you could be taking advantage of by adding choline to your dietary supplements.
1. Boost Brain Health & Cognitive Function
Choline is required for the formation of the neurotransmitter acetylcholine. This neurotransmitter helps to regulate our mood, intelligence level, memory and cognitive function.
Choline is also required to synthesize DNA. This is important for brain health. A number of studies have linked choline supplementation with improvements in memory and functioning.
In one study, taking 1000 mg of choline per day led to a significant improvement in both short and long-term memory in women aged 55-85 years. Yet another study showed no appreciable improvement in people with dementia.
Choline is needed for normal cell functioning. That need goes up during pregnancy and breastfeeding. Choline is also important for fetal brain development. It works with folic acid during pregnancy to develop the brain and nervous system. As a result, choline may be recommended by a doctor to be taken by pregnant women.2
2. May Enhance Physical Performance
Choline may enhance physical performance during exercise. Its cellular activity is also believed to improve stamina and muscular endurance.
Choline's role in the production of acetylcholine is the main reason for its physically enhancing ability. This neurotransmitter allows the brain to communicate with your muscles. The more acetylcholine you have coursing through your body, the greater your muscle's ability to contract.
To test choline's effect on physical performance, researchers had 10 athletes run 20 miles as fast as possible after taking 2.8 grams of choline citrate an hour before the run and another 2.8 grams at the 10-mile mark. They then repeated the 20-mile run with no supplementation. Seven of the 10 runners were faster after supplementing with choline, with the average time increase being five minutes.3
3. May Improve Heart Health
Increasing your intake of choline has been shown to improve cardiovascular health. It works in conjunction with folate to convert homocysteine to methionine. High levels of homocysteine are associated with a higher risk of stroke and heart disease.4
4. Promotes Better Metabolism
There is limited evidence to suggest that choline may improve fat metabolism. In one study, athletes who supplemented with choline had lower levels of body fat and leptin (a fat-controlling hormone) than athletes who did not take the supplement.5
Side Effects Of Choline
There are no side effects associated with low to moderate choline supplementation. However, taking too high of a dose can be detrimental. The highest intake level that will not cause any problems is 3500 mg.
Taking excessive amounts of choline may result in reduced blood pressure, excessive sweating, nausea, vomiting, diarrhea, and an unpleasant fishy body odor. As always even healthy adults should check with their healthcare provider before beginning any new supplementation.
What to Look for When Buying Choline Supplements
You might think there wouldn't be very much difference in the various brands of choline supplements on the shelf. But you'd be wrong. Rather than just grabbing (or clicking on) the first supplement you come across, take a few minutes to find the best product for you.
1. Ingredients
A choline supplement may stand alone or be part of a multi-mineral/vitamin complex. It is often paired with inositol to promote enhanced fat burning.
2. Dosage
The recommended dosage for choline differs based on the following factors:
- Type of choline
- Your age, gender, and eating habits can all play a part
The highest dosage before experiencing very unpleasant side effects is 3500 mg.
3. Type of Choline
Choose your type of choline supplement based on your main purpose for taking the supplement. For cognitive enhancement, you should take CDP choline, which has the ability to cross the blood-brain barrier. Choline citrate is the best form to improve liver function and combat fatty liver disease. Choline citrate can also be called an acetylcholine supplement.
4. Testing/Quality
By only buying your supplements from a manufacturer that uses 3rd party testing from an outside laboratory, you can have confidence that the product is pure and contains no unlabelled ingredients. This is especially important if you are an athlete who competes in drug-tested events.
5. Price
The best way to compare the price of a supplement like choline is on a daily serving basis. The average per-serving cost of a choline supplement is around $.30.
6. Reviews
Check online reviews from verified purchasers of the supplement. Look at the tangible benefits the writer experienced as well as whether they experienced any negative side effects. Another factor to be aware of would be the level of customer service that they experienced, especially if they weren't satisfied with the product.
Choline Supplement FAQ
Are choline supplements worth it?
People who are eating a well-balanced diet should be getting enough choline from food sources such as green leafy vegetables and egg yolks. However, if you have a choline deficiency, then you will benefit from taking a choline supplement. Doing so will help to promote healthy liver and brain function, improve fat transportation and help to make acetylcholine, which is a neurotransmitter needed for many functions.
People who have dietary restrictions and pregnant women may benefit from supplementing with choline.
Should you take choline daily?
It is safe to take a choline supplement daily. Only take the recommended dosage, as taking too much can be detrimental to your health.
What is the best form of choline to take?
Research on which form of choline to take is the best is lacking. If you want to take the supplement for its brain function benefits, you should take a form that has the ability to pass cell membranes, such as CDP choline.
Which is better, alpha-GPC or CDP choline?
Alpha GPC is a chemical derived from choline. In one study, it was shown that Alpha-GPC is able to extend to more areas of the brain than CDP Choline. As a result, we believe that Alpha-GPC is better than CDP Choline.
What is the best choline for fatty liver?
The best choline for fatty liver is choline bitartrate.
SUMMARY
Choline is a supplement that most people haven't heard of unless they are suffering from a deficiency. Many Americans are not meeting their choline requirements. This is likely due, al least in part, to the push for plant-based eating and the continued fear of eating animal foods, especially eggs - the richest source of choline. Supplementing dietary choline can bring benefits in terms of muscular performance, cognitive functioning, and boosted metabolism. Our choice for the best choline supplement on today's market is NatureBell CDP Choline.
The Citicoline & Tyrosine blend contains a high concentrated dosage, providing strong combined benefits and fast results...
Want to get your brain firing at maximum capacity? Make sure to have a look at our post that covers the Best Nootropic Supplements on the market.
References
- Neri DF, Wiegmann D, Stanny RR, Shappell SA, McCardie A, McKay DL. The effects of tyrosine on cognitive performance during extended wakefulness. Aviat Space Environ Med. 1995 Apr;66(4):313-9. PMID: 7794222.
- Elsawy G, Abdelrahman O, Hamza A. Effect of choline supplementation on rapid weight loss and biochemical variables among female taekwondo and judo athletes. J Hum Kinet. 2014 Apr 9;40:77-82. doi: 10.2478/hukin-2014-0009. PMID: 25031675; PMCID: PMC4096089.
- Marcus L, Soileau J, Judge LW, Bellar D. Evaluation of the effects of two doses of alpha glycerylphosphorylcholine on physical and psychomotor performance. J Int Soc Sports Nutr. 2017 Oct 5;14:39. doi: 10.1186/s12970-017-0196-5. PMID: 29042830; PMCID: PMC5629791.
- Zeisel SH, da Costa KA. Choline: an essential nutrient for public health. Nutr Rev. 2009 Nov;67(11):615-23. doi: 10.1111/j.1753-4887.2009.00246.x. PMID: 19906248; PMCID: PMC2782876.
- Corbin KD, Zeisel SH. Choline metabolism provides novel insights into nonalcoholic fatty liver disease and its progression. Curr Opin Gastroenterol. 2012 Mar;28(2):159-65. doi: 10.1097/MOG.0b013e32834e7b4b. PMID: 22134222; PMCID: PMC3601486.
Steve Theunissen
Author