Tyler Sellers
Published by Tyler Sellers
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: February 23, 2021

Choline supplements are one of the lesser-known nutritional products on the market, yet they offer a host of benefits that can boost your overall health.

Choline is an essential nutrient that improves cognitive function, supports fetal development in pregnancy, promotes liver health, and more.

Today, there’s a multitude of brands offering choline products, but not all of them are made equally.

Our team spent the last few months reviewing the best choline supplements available to help you make the superior choice.

Here are our top recommendations.

Our Top Choline Recommendations

1 - Vitamonk Alpha GPC (Editor's Choice)

Vitamonk Alpha GPC

Vitamonk claims that this nootropic supplement (cognitive enhancer) may help support mental performance, memory and learning, and boost your focus even in stressful situations.

Alpha GPC is the only source of choline that can easily cross the blood-brain barrier. Once absorbed, the nutrient then turns into acetylcholine—a learning neurotransmitter—that, in turn, helps supercharge your mental performance.

This product has 325 mg of L-alpha glycerophosphocholine per capsule.

Pros
  • Contains no artificial fillers
  • Quickly improves focus, energy, and concentration
  • Great price for the quality
  • Easy to swallow capsules
Cons
  • Some users reported quality control issues (e.g. capsules looked barely filled)

This product is free of artificial fillers and is manufactured in facilities following strict GMP compliance standards, which guarantees its safety and purity.

2 - Nested Naturals Choline

Nested Naturals Choline

This supplement promises to give its users a sharper mind, quicker muscles, a deeper focus, and a stronger memory.

Since choline is noted for its ability to prevent the buildup of fat and cholesterol in your body, the brand claims that this product can also support cardiovascular and liver functions.

Choline may also be beneficial for pregnant women and their offspring, as it has been proven to assist in improving cognition and neurodevelopment in babies [1].

Pros
  • Suitable for vegans and people with allergies
  • Effectively sharpens memory and thinking
  • Easy to swallow, medium-sized pills
Cons
  • Deceptive labeling; users need to take two capsules to get a 500 mg dosage

Nested Naturals Choline contains 250 mg of L+ Choline Bitartrate per capsule.

3 - Solgar Choline

Solgar Choline

Established in 1947, Solgar has been serving science-backed nutritional supplements to its consumers for over 70 years.

The brand prides itself on using only responsibly sourced ingredients to create their products.

They don’t use artificial fillers and do in-house manufacturing in small batches to ensure that each bottle maintains its freshness for a long time.

Their choline supplement is no exception. Aside from supporting brain health, choline bitartrate is known to aid liver function, fat metabolism, and healthy cell growth.

Pros
  • Effectively improves concentration and mental clarity
  • Produced by a reputable and long-standing company
  • Good for people with fatty liver disease
Cons
  • Might cause some users to feel anxious when taken more than once a day

Each Solgar Choline capsule contains 350 mg of choline per serving.

4 - Jarrow Formulas Citicoline

Jarrow Formulas Citicoline

Jarrow Formulas is another brand that places a premium on producing high-quality and effective nutritional supplements.

This product’s formulation contains a stabilized form of CDP choline (also known as cytidine 5'diphosphocholine).

CDP choline is a naturally-occurring biological compound that plays two essential roles. It acts as an intermediate for the synthesis of phosphatidylcholine—a major constituent of the grey matter of brain tissue—and the key brain neurotransmitter acetylcholine.

With this, the brand claims that this supplement can improve brain function and metabolism and directly impact memory.

This CDP choline supplement is free of wheat, gluten, soybeans, dairy, egg, fish/shellfish, and peanuts/tree nuts.

Pros
  • Increases feelings of motivation
  • Great for users with Alzheimer’s disease and other forms of dementia
  • Improves overall mood
Cons
  • Some users experienced side effects such as headaches and jitters

Each capsule contains 250 mg of citicoline.

5 - Standard Process Choline

Standard Process Choline

Standard Process says their choline supplement offers a myriad of health benefits. This includes supporting healthy fat metabolism, cell membrane structure and function, and liver and gallbladder function.

Additionally, choline may help in methylation—a biochemical process involved in a wide range of important bodily functions [2].

The brand sources more than 80% of its raw plant ingredients from its 623-acre certified organic farm. This proves that the company stands by its promise of delivering "whole food nutrient solutions" to its consumers.

Pros
  • Helps with gallbladder issues
  • Produced by a reputable company known for offering high-quality supplements
  • Also helps with digestion
Cons
  • Won’t work for users with nut, milk, and soy allergies

This product has a serving size of one tablet, each of which contains 175 mg of choline.

6 - Dr. MaxWell Alpha GPC

Dr. MaxWell Alpha GPC

This 2-in-1 supplement features a powerful combination of Alpha GPC choline and Uridine, with the latter functioning as a choline enhancer.

The brand claims these two ingredients work together to help boost your memory and overall cognitive function.

Alpha GPC is also the most bioavailable (most easily absorbed) form of choline, which means it’s more potent and effective.

This product’s choline is sourced from sunflower lecithin instead of soy lecithin, which is the safer choice considering that the latter’s extraction process involves using harsh chemicals.

This choline supplement is vegan, non-GMO, soy-free, and contains no harmful inactive ingredients and fillers.

Pros
  • Potent 2-in-1 formulation
  • Competitive pricing; users get two supplements for the price of one
  • Gives tangible benefits in terms of mood, cognition, relaxation, focus
Cons
  • The formula might be too strong for people sensitive to medication and supplements

You’ll get 600 mg of choline per serving of two capsules.

7 - Bulksupplements Choline DL

Bulksupplements Choline DL

This choline supplement is the first on this list that comes in powder form.

Choline bitartrate is the salt form of choline, and it’s commonly used to help boost athletic endurance and assist in muscle recovery, making it an ideal supplement for active people.

The brand also claims that it can support cognitive abilities and promote liver and heart health.

Each ¼ teaspoon of this powder will give you 600 mg of choline.

Pros
  • Helps cure fatty liver
  • Enhances alertness and mood almost instantly
  • Dissolves easily in water and juice
Cons
  • Has a slightly bitter/sour taste

8 - Double Wood Alpha GPC

Double Wood Alpha GPC

This one from Double Wood can effectively replenish choline levels much quicker than other choline supplements of its kind.

Aside from supporting acetylcholine synthesis, having high choline concentrations in your body may help improve your brain function and increase motivation.

This product is made in the USA and safety tested for heavy metals and microbes in New York.

You’ll get 600 mg of choline per serving of two capsules.

Pros
  • Improves sleep quality
  • Helps alleviate fatigue
  • Helps lower anxiety levels
Cons
  • Derived from soy; won’t work for people with soy allergies

9 - Now Alpha GPC

Now Alpha GPC

NOW is a family-owned and operated enterprise that has been around since 1968.

The company has been offering natural products on the market, even when dietary pills weren’t still mainstream.

NOW claims that this supplement can help promote normal cognitive function and support mental acuity.

This product is gluten-free, vegan, and A-rated by the NPA GMP, which means every aspect of their manufacturing process has been determined to meet a high level of compliance.

Each capsule contains 300 mg of choline.

Pros
  • Gives an amazing sense of clarity
  • Combats fatigue
  • Provides a significant boost of energy
Cons
  • Might cause heart palpitations and anxiety

10 - 1 Body Brain support

1 Body Brain support

Aside from its primary choline component, 1 body incorporated other nootropics in this supplement’s formulation, such as Bacopa Monnieri, Ginkgo Biloba, Huperzine A, and more.

Bacopa Monnieri may help boost brain function and ease anxiety and stress [3]. Ginkgo Biloba is noted for its ability to enhance brain function, especially in older people [4], while Huperzine A can improve the levels of neurotransmitters in the brain [5].

Another great thing about this dietary choline is that it doesn’t contain any caffeine or harsh stimulants, which means it provides clean energy using only “real” ingredients.

Pros
  • Boosts energy, focus, and drive
  • Contains multiple nootropics
  • Made with clean ingredients
Cons
  • Some users experienced increased urination while taking this product

This product is non-GMO, gluten-free, and vegetarian. Each capsule contains 200 mg of choline.

How To Choose The Best Choline Supplement

To choose the best choline supplement, you must first know its different types and the dosage required for you.

Types of Choline

Each type offers specific benefits, and once you get to know them, you’ll easily be able to narrow down your choices.

Choline bitartrate

This is the most affordable type of choline supplementation. It’s known for improving liver function, but it may not be as effective as a brain booster compared to other forms.

If you don’t plan on taking choline for its nootropic effects, this plain form of choline might be the best one for you.

CDP-Choline

This type is also known as Citicoline and Alpha GPC choline. They are more expensive, but they’re the best at supporting nervous system functions. They’re also the most bioavailable types of choline, which means your body absorbs the nutrient more efficiently, thereby making it more effective.

If you plan to take choline for its cognitive benefits, Citicoline and Alpha GPC choline supplements are your best options.

Now that you know the different forms of choline, the next step is to show you the exact benefits before we determine the adequate choline intake for your age, gender, and condition.

youtube

Benefits of Choline

nutritionist

I spent several days with a dietitian and nutritionist to come up with this list of benefits that you might notice once you start your choline supplementation.

Keep in mind that this isn't the full list of medical benefits, as there would be too many. So we focused on those that might be most relevant to athletes and people trying to get fit.

1. Boosted Metabolism

happy stomach

This was one of the most surprising things I ended up spending a lot of time reading about.

Several studies have shown through clinical trials that people who regularly take choline supplements may see stabilization and reduction in their BMI.

Scientists also believe that choline may help your body process fats more easily.

As a result, there may be less fat in your bloodstream that could end up in your liver. In extreme cases, that might lead to fatty liver disease, but even a slight accumulation of fat could negatively impact your toxin levels and metabolic rate.

So, not only might it reduce the amount of cholesterol floating around and slowly making you sick, but it might actively help to maintain and reduce your body weight.

2. Improved Brain And Memory Functions

Look, this isn't going to make you a Mensa-grade genius overnight, but improved brain function may help with everyday tasks as well as motivation at the gym.

Scientists have done some extensive clinical trials that look at brain development and function in older men and women to see if there was a correlation to choline levels.

Early research suggests that women who consume a lot of choline in their diet have a lower risk of having babies with a neural tube birth defect. - WebMD

Ready for some surprising results?

All studies showed that higher levels of choline, zinc, and vitamin C provided significantly better brain performance and ability to remember things more easily.

It might not seem like a must-have bonus for athletes.

But improved brain function can work wonders on keeping you focused and motivated.

3. Better Heart Health

healthy heart

There has been a lot of talk in the medical profession about how choline impacts the heart to prevent some common diseases and possibly even strokes.

One current theory is that the body needs choline to produce an important neurotransmitter.

Don't worry; I won't start a physiology lecture here.

But neurotransmitters help the body to send signals from the brain to muscles and organs.

And the one that choline impacts has been shown to help regulate heart and lung function.

There is still a bit of uncertainty about how effective choline is here, but the clinical test results so far have been promising.

4. Increased Muscle Growth

My nutritionist spent several hours explaining the details here, and I'll give you my CliffsNotes to not risk making you fall asleep.

Choline may contribute to muscle health and recovery as it's an important factor in cell membranes. As the body repairs damaged muscle tissue and creates new fibers, there are plenty of new cells that will need a choline boost.

But it has also been shown to play a role in protein synthesis, which is an important factor for anyone trying to build up muscle mass.

So, if you've already taken care of post-workout shakes, BCAAs, and all the other stuff to support your muscles, then this could be the final boost to get you to your goals.

5. Support Liver Function

happy person

I'll only touch on this complicated topic, as the words my dietitian used sent even this nerdy head spinning.

There are several processes in the liver that involve breaking down and metabolizing fat. Your liver essentially deals with excess amounts of fat from your diet and released from storage.

Are you with me so far?

What can happen, though, is that excess fat builds up, and in the long term, that might result in liver damage.

Several studies have shown that choline levels have a correlation to the amount of fat build-up in the liver, which might further influence your BMI.

My dietitian suggested that I also list out some good natural sources of choline, which we'll get to next.

Natural Choline Sources

natural choline

While your body does produce choline, nutritionists still classify it as an essential nutrient. That means that you need to take it in with your diet, and it’s always a good idea to get as much as possible from your food.

Here’s a list of choline sources that you should be able to boost in your meal plans.

And they don’t take crazy efforts to find an obscure herb. I’ve listed these food sources out in an order that looks at the amount of choline for a normal size serving.

1. Lean Chicken

The average 6 oz chicken breast may provide about 199 mg of choline, which is about 36% of your recommended daily value.

You’ll get slightly lower amounts from other parts of the chicken like legs and wings, but it’s still a great way to get a natural and tasty boost.

2. Fish

Dietitians tend to recommend salmon for all sorts of nutrients, and a 6 oz piece of salmon fillet should give you about 194 mg of choline, or about 35% of your daily needs.

Add all the healthy fats, protein, and omega fatty acids, and you can see why it’s a good choice for your healthy meal plans.

3. Lean Pork

lean pork

Yup, those trimmed chops might actually be a helpful source of choline with about 153 mg per 6 oz of pork. And if your calorie intake allows it, then a second chop could bring you above 50% of your daily need.

Roasted ham is also a good option; just make sure it’s a lean cut to avoid saturated fats.

4. Eggs

A lot of bodybuilders will likely already be eating a lot of eggs, but did you know that the average large egg contains about 147 mg of choline?

That’s 27% of your daily requirement, which makes the average breakfast omelet with some lean ham quite a good option for your meal plans.

5. Beef

beef

A 6 oz steak contains about 132 mg of choline, which is good news for any meat lovers reading this.

Even a relatively small steak might provide you with 24% of your daily choline needs, and that means you don’t have to be a big-time carnivore to get a reasonable boost.

6. Shrimp

Shellfish are another good source, and 3 oz of shrimp contain about 115 mg of choline. That’s just over 20% of your daily intake needs.

I’ve started adding shrimp to salads a lot more as they also contain a lot of healthy fats that make reducing carbs in your diet a little bit easier.

7. Navy Beans

beans

These are really easy to add to your meals, and a serving size of just one cup may provide about 81 mg of choline or 15% of your intake needs.

Try adding them to your main meals, especially if you have something with a nice sauce to soak into the beans. An alternative would be baked beans, which contain marginally less choline.

8. Milk

A large 16 oz glass of milk contains 80 mg of choline or 15% of your daily intake.

Sounds like a lot of milk, right?

But if you add up the milk in your morning cereal and cups of coffee throughout the day, and you’ll quickly see it all add up.

9. Broccoli

brocolli

A serving size of one cup will contain 63mg of choline, and there’s no reason not to have a few cups of broccoli with your lunch and dinner.

Each cup will cover about 11% of your daily need.

10. Green Beans

These might not be everyone’s favorite, but a cup of beans will contain about 48 mg of choline or 9% of your requirement.

You should be able to easily add these into a salad, and with a nice sauce in your main meal, they can become rather tasty.

As you can see, it doesn’t take a huge amount of changes to your meal plans to quickly build up your choline intake. If you picked 3 of these a day, you could have a good amount of your intake covered, and a supplement should easily take care of the rest.

Side Effects

diarrhea

Because choline is an essential nutrient, it’s generally classed as safe. But that doesn’t mean you can just take huge doses of a supplement, as there are some side effects.

Dosages up to about 3 g per day would be classed as within safe limits for adults. Significantly increasing the dose beyond this could lead to fishy body odor, sweating, stomach cramps, vomiting, and diarrhea.

Doesn’t sound too appealing, right?

However, if you consider that pretty much all choline supplements contain less than 600 mg, it becomes clear that you’d have to be taking a lot more than what is recommended to run into trouble.

Overall, my dietitian and nutritionist told me that there is likely a higher risk of negative effects from choline deficiency than from taking a supplement.

How Much Choline Should You Take

pill intake

Males and females 19 years old and above should take 550 mg and 425 mg of choline per day, respectively. Pregnant women and lactating women, on the other hand, should take 450 mg and 550 mg of choline daily, respectively [6].

Early research suggests that women who consume a lot of choline in their diet have a lower risk of having babies with a neural tube birth defect. - WebMD

Additionally, it’s best to choose choline supplements that are FDA-approved or Good Manufacturing Process certified so that you are assured of their safety and potency.

FAQs

Who Should Take Choline Supplements?

Athletes, individuals who consume high amounts of alcohol, postmenopausal women, and pregnant women, have increased choline requirements.

Choline deficiency is rare, but certain people are at an increased risk of it.

If you’re one of these people, you should take choline supplements to increase your daily choline intake.

How Can I Increase Choline Naturally?

You can increase choline naturally by consuming food sources rich in choline such as beef liver, chicken liver, eggs, fresh cod, salmon, cauliflower, broccoli, and soybean oil [7].

How Long Does It Take for Choline to Work?

Research shows that choline bitartrate elevates choline in the plasma an hour after ingestion. Its effects on brain function peak around two hours and lasts at least three hours after consumption [8].

The Best Choline Supplement Is…

After careful evaluation of some of the best choline supplements in the market, our team’s top recommendation is Vitamonk’s Alpha GPC.

This product offers the most bioavailable and preferred type of choline for brain health.

Since it’s absorbed more quickly, its effects start kicking in faster than other kinds of choline supplements on the market.

With 325 mg of choline per capsule, this one boasts the highest amount of choline out of all the Alpha GPC supplements we’ve reviewed.

Vitamonk’s supplements are also formulated by doctors and manufactured in facilities that follow strict GMP compliance standards.

For all these reasons, we believe that it might be the best choline supplement on the market today.

Vitamonk Alpha GPC

Vitamonk Alpha GPC

Our #1 Recommendation

  • Contains no artificial fillers
  • Quickly improves focus, energy, and concentration
  • Great price for the quality
  • Easy to swallow capsules
  • Get the BEST PRICE until the end of April
Click For Best Price
payment icons

About the author

  • I’ve tried your #1 and #3 recommendation and I liked PhenQ more because I lost more weight. These pills are definitely the best thermogenic fat burner for men (not sure for the ladies tho)

  • I immediately purchased one of the products highlighted by Isaac. Since then, I have been taking for a week now. I never usually take any of this kind of pills for anything, but I wanted to shed a few pounds that I have gained over this quarantine period which has been hard to get off and it is pissing me off. I’m taking two pills twice a day. I don’t know if it’s just me, but I do feel and notice an immediate boost in energy and a little parched. So, make sure you stay hydrated with this when taking this. Also I ride my bike at least 3 times a week and it would take me about 45 min in before I start sweating before I started using this. Now with the pills, I am totally drenched in sweat 15 min into my activity. So evidently something extra must have been working on with me. I don’t know if this is the pill or not, but I find myself eating less and not snacking as much. I can’t even finish 1 plate of food anymore. My body does feel like it is changing, and I can already see a little difference from now even after just a couple of weeks. I will keep taking and hope for the best. Overall, I am glad I listened to Isaac about his thoughts. Please do listen to him as well.

  • Before I will start, I would like to extend my gratitude for the effort Isaac has been putting to help us with our decisions. Thank you, man. Now, let me tell you what I have experienced. Actually, this product is pretty amazing!!! A big disclaimer is if you put in the work. As I have noticed, it decreases my appetite so I’ve found that I only eat about half portions at meal times. I eat kind of healthy to begin with but I do not stick to a strict or specific diet as some of you may have been doing. I purchased this not a few while back and started using it immediately after preparing my needs. It gave me energy to do extensive physical activities, and even just do simple household tasks which we all men avoid to do. When I started, I initially weighed in around 160 pounds. I had previously been prescribed with another product by a friend but I was looking for something that fits my budget. I wanted to lose 10 more pounds and figured I could do so with a bottle of this. Just this morning, I weighed myself and I am 150.2. To be honest, I don’t work out every day since I am busy with work, but this has really controlled my appetite which has always been my biggest issue. So my advice is for people out there is listen to what Isaac say. He truly knows what he is sharing and people must try it! It’s at a great value to try it out because it really helped me deal with losing that last stubborn few pounds. Thankful for Isaac. Let’s keep on losing those unwanted pounds!

  • One of these product works and I’m glad I stumbled upon your post before actually purchasing one! But, it would be unfair for the product if it works and you are no doing your part. So you also have to do your part. What I am trying to say is this. I’m a huge snacker every afternoon. So at noontime I take 2 pills. It holds me over til dinner. Simple as that! I’m up before the sun rises every day. I have would take the usual breakfast. Before lunchtime, I have to eat a nice size lunch. Then by noontime, I pop 2 of these pills and these pills will take me until the sun sets. When the night comes, I eat dinner. Done and that’s my usual routine. What may have worked for me may not necessarily work for you. So you have to figure out for yourselves the right time to take these pills and you’ll see results! Thanks Sir Robertson. I am a huge fan of yours.

  • At first I was unsure about this product but when I started doing my research, I ended up in Isaac’s post. I have been trusting him for my decisions when it comes to this thing. I got encouraged to order some right away and believe it or not, that was the last money I had left on my debit card. But I wanted to try this product so much that I said why not plus the words came from your trusted writer Isaac who had a lot to do with me making up my mind whether I was going to try this product or not. When I finally ordered it, I couldn’t wait to get it. When I received it, I started using it immediately and I started seeing results immediately. I am a part of a gym so I’m working out as well. the stubborn pounds are just melting off like sweat. It’s like someone put it in a pot and it just melted away like magic. I am glad I listened. Thanks Isaac.

  • I’ve just started using this product when I found out that Sir Isaac has done and posted his thoughts on these. As soon as I began, I have noticed a significant reduction in my appetite. I’m usually someone who has constant cravings that are uncontrollable – not just simple hunger, but that pregnancy-strength cravings similar to what my wife has experienced when she was pregnant. Those cravings that can only be satisfied with whichever specific food. With this product, I’ve found that I’m much more in control of what I actually put in my mouth, not just how much, and it’s really helped me stick to my goals. I also have really appreciated the professionalism of Isaac in the way he conveys his thoughts. It’s clear that he genuinely cares about his avid readers’ experience. 10/10 will purchase again when I am out of stock. Thanks!

  • I have always been skeptical of these kinds of products. I have researched so much throughout the years on many brands and products. I finally decided to give this brand and formula a shot since Isaac has been my trusted writer over the years. When I tried it, actually it works. I started out with one pill as recommended for about a week, then been doing 2 since then. I’ve lost about 10 pounds, and I’m still using the product now as of writing. I would recommend these if you’re looking for a true pill that works like magic. I wasn’t sure if it would work, but it does, and I’m glad I bought them. Thanks for encouraging me Isaac. I am a more invested reader starting now.

  • First of all, thank you Isaac for the thorough list. I tried this because the I have been his reader since who knows when. Also I’m the father of the bride in 3 weeks with a hundred things to prepare for and lots of pictures to pose for soon. This product is amazing. I’m only on day 2 and will keep you guys posted in a month if I remember to write it. Day 1 was unreal. I had no idea I could feel so alert, able to make quicker decisions that have been hard planning a wedding. My house hasn’t been this clean in a while and I had energy all day to clean it. My mood was better than it’s been in a long time. While I’m certainly not an expert in this area, I’m so glad to feel the benefits of this on day 1 taking one pill twice a day. I can feel the appetite suppressant working however I’m more happy about the mood boost and energy at this time. If your hesitant to try a product like this, I can say this is worth a try for everything it says! Plus Isaac has written it out so there is nothing to worry really. I’m looking forward to seeing more results after a month on this product.

  • I have seen several negative posts about these products however I did not believe them knowing that Isaac is my most trusted writer when it comes to this topic. After buying it, I immediately took it up. It works fine to me and lost 15 pounds already in a month. Of course, you also have to do your part. Try not to eat anything that’s white like bread, rice, and flour. Also drink greens such as blend, shake or smoothies whichever works for you. For dinner, I eat salad. Most important is that you eat right. If you are full then don’t eat until your tummy tells you to eat something. Take a pill when you wake up, drink greens for lunch then have healthy meal for dinner. You cannot just take a pill and not doing anything or eat all you want to. This WILL NOT help you lose weight!!!

  • I don’t normally use products or dietary pills but when weight keeps you from doing what you want you’ll find any means to change that. Initially, I started using this product to help my metabolism in conjunction with going to the gym and only a few weeks after I started I’ve already lost 8 pounds. If this product didn’t work for me then I wouldn’t leave a comment like this. But it does. So if you’re considering a product that will help you shed off those pounds, this is what I would consider a tried and true product you should consider purchasing. Thank you Isaac. I am new to your blog but I am glad I listened to your loyal readers.

  • Will try this product and leave a review in 1 month. I tend to gain and lose fat very fast so this should be interesting.