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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, with the help of a certified dietitian, pharmacists, and 15 clients, spent the last few months reviewing the best choline supplements available to help you make the best choice.
Here are our top recommendations.
The Best Choline Supplements
- Best Overall Choline Supplement: Nested Naturals
- Cheapest Choline Supplement: Solgar Choline
- Best Choline Capsules for Fatty Liver: Solgar Choline
- Best Choline Pills for Brain Function: Double Wood Alpha GPC
- Best Organic Choline Supplement: Standard Process Choline
- Best Choline Supplement for Pregnant Women: Nested Naturals
- Best Choline Pills for Improved Sleep: Double Wood Alpha GPC
- Best Vegan Supplement With Choline: Dr. MaxWell Alpha GPC
Our Top Choline Recommendations (April 2024)
1 - Nested Naturals Choline (Best Overall & for Pregnant Women)
Pros and Cons
Pros
- Effectively sharpens memory and thinking
- Suitable for vegans
- Easy to swallow, medium-sized pills
- Backed by a money-back guarantee
Cons
- Deceptive labeling; users need to take two capsules to get a 500 mg dosage
Nested Naturals Choline claims to enhance mental sharpness, muscle speed, focus, and memory. It's also touted for supporting heart and liver health by preventing fat and cholesterol buildup, thanks to choline.
Personally, after adding it to my daily regimen, I experienced a noticeable uptick in mental clarity and energy, especially helpful during a hectic exam season. It became my staple, and like my student clients, I saw my grades improve.
Choline may also be beneficial for pregnant women and their offspring, as, according to the National Institute of Health (NIH), has been proven to assist in improving cognition and neurodevelopment in babies [1].
Nested Naturals Choline contains finely balanced dose of 500 mg of L+ Choline Bitartrate per capsule.
2 - Double Wood Alpha GPC (Best for Brain Function & Improved Sleep)
Pros and Cons
Pros
- Improves sleep quality
- Helps alleviate fatigue
- Helps lower anxiety levels
Cons
- Derived from soy; Not for people with soy allergies
Double Wood's choline supplement stands out for its rapid replenishment of choline levels, outpacing similar products. It not only aids acetylcholine synthesis but also may boost brain function and motivation.
Manufactured and safety-tested in the USA for heavy metals and microbes, it's a reliable choice.
I was initially skeptical about Double Wood Alpha GPC, but a week in, the boost in my motivation was striking. Everyday tasks became less tedious, and I felt a mental fog lift, leaving me more engaged and focused in my daily life.
You’ll get 600 mg choline per serving of two capsules.
3 - Solgar Choline (Cheapest & Best for Fatty Liver)
Pros and Cons
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
Since 1947, Solgar has been delivering science-supported nutritional supplements, focusing on responsibly sourced ingredients.
I'm picky with supplements, so I thoroughly researched and consulted a pharmacist before trying Solgar Choline. Initially subtle, the benefits like improved focus and reduced mental fatigue became clear over weeks.
Solgar avoids artificial fillers and manufactures in-house in small batches, ensuring long-lasting freshness.
Their choline supplement, known for supporting brain health, also aids liver function, fat metabolism, and healthy cell growth.
Each Solgar Choline capsule contains 350 mg choline per serving.
4 - Jarrow Formulas Citicoline
Pros and Cons
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
Jarrow Formulas focuses on high-quality nutritional supplements, including a stabilized CDP choline (cytidine 5'diphosphocholine) product.
CDP choline, vital for brain tissue and neurotransmitter acetylcholine synthesis, is claimed to enhance brain function, metabolism, and memory.
Personally, I noticed a significant boost in long-term memory with Jarrow Formulas Citicoline. Initially, it was small things like recalling names and appointments, but this soon became a key benefit for me.
This supplement is free from wheat, gluten, soybeans, dairy, egg, fish/shellfish, and peanuts/tree nuts.
Each capsule contains 250 mg of citicoline.
5 - Standard Process Choline (Best Organic)
Pros and Cons
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
Standard Process claims their choline supplement boosts fat metabolism, cell membrane integrity, and liver and gallbladder health. It's also involved in methylation, a key biochemical process [2].
Trying Standard Process Choline, I noticed a marked improvement in my metabolism. The change was real – I felt more energetic, and my usual sluggishness disappeared, a transformation others saw too.
The brand sources over 80% of its raw plant ingredients from its own 623-acre organic farm, underscoring its commitment to "whole food nutrient solutions."
This product has a serving size of one tablet, each of which contains 175 mg choline.
6 - Dr. MaxWell Alpha GPC (Best Vegan-Friendly)
Pros and Cons
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
Dr. MaxWell's 2-in-1 supplement combines Alpha GPC choline and Uridine, enhancing memory and cognitive function.
From personal experience, it's a game-changer. Juggling work, life, and learning became smoother, with complex ideas easier to understand and retain. It's like my brain upgraded to a higher efficiency.
Alpha GPC, the most bioavailable choline form, ensures potency and effectiveness.
The choline here comes from sunflower lecithin, not soy lecithin, avoiding harsh chemical extraction processes.
It's vegan, non-GMO, soy-free, and free from harmful fillers.
You’ll get 600 mg choline per serving of two capsules.
7 - Bulksupplements Choline DL
Pros and Cons
Pros
- Helps cure fatty liver
- Enhances alertness and mood almost instantly
- Dissolves easily in water and juice
Cons
- Has a slightly bitter/sour taste
This powder-form choline supplement, Bulksupplements Choline DL, is a standout. Choline bitartrate, its main ingredient, boosts athletic endurance and aids muscle recovery, perfect for active individuals.
As a fitness buff, I used to accept post-workout soreness as inevitable. But this supplement changed that. Less soreness meant quicker gym returns and faster recovery, revolutionizing my fitness routine.
It's also touted for enhancing cognitive functions and supporting liver and heart health.
Just ¼ teaspoon provides 600 mg of choline.
It's synthetically made, does not contain any allergens and is suitable for vegans/vegetarians. It's also non-GMO.
8 - Now Alpha GPC
Pros and Cons
Pros
- Gives an amazing sense of clarity
- Combats fatigue
- Provides a significant boost of energy
Cons
- Might cause heart palpitations and anxiety
NOW, a family-owned business since 1968, has been a pioneer in natural products, long before dietary pills became popular.
They claim their supplement boosts cognitive function and mental sharpness. It's gluten-free, vegan, and holds an A-rating from NPA GMP, ensuring top-notch manufacturing standards.
I chose Now Alpha GPC for its quality reputation. True to its claims, it enhanced my clarity and energy, making each day more productive and keeping mental fatigue at bay.
Each capsule delivers 300 mg of choline.
9 - 1 Body Brain support
Pros and Cons
Pros
- Boosts energy, focus, and drive
- Contains multiple nootropics
- Made with clean ingredients
Cons
- Some users experienced increased urination while taking this product
1 Body's choline supplement also includes nootropics like Bacopa Monnieri, Ginkgo Biloba, and Huperzine A.
- Bacopa may enhance brain function and reduce anxiety [3].
- Ginkgo Biloba improves brain function in the elderly [4].
- Huperzine A boosts neurotransmitters [5].
I'm among the 80% who experienced tangible benefits: improved sleep and calmness. Restless nights turned into restful sleep, and my days became less stressful.
This supplement is caffeine-free and stimulant-free, relying on natural ingredients for clean energy.
This product is non-GMO, gluten-free, and vegetarian. Each capsule contains 200 mg of choline.
10 - Vitamonk Alpha GPC
Pros and Cons
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)
Vitamonk suggests their nootropic supplement boosts mental performance, memory, learning, and focus, even under stress.
Alpha GPC, unique in crossing the blood-brain barrier, transforms into acetylcholine, a neurotransmitter that enhances mental function.
I joined those who've seen improved memory with Vitamonk Alpha GPC. Forgotten appointments and lost items became rare, my mind sharpened, and recalling information under pressure got easier, proving the supplement's effectiveness.
Each capsule contains 325 mg of L-alpha glycerophosphocholine.
This choline supplementation is free of artificial fillers and is manufactured in facilities following strict GMP compliance standards, which guarantees its safety and purity.
How We Tested the Best Choline Supplements
In our quest to bring you the most comprehensive and unbiased review of the best choline supplements available today, we embarked on an extensive testing process.
Our methodology is rooted in scientific rigor, real-world testing, and a commitment to transparency. Here’s a breakdown of our testing process:
Ingredient analysis
We meticulously examined the ingredient lists of numerous choline supplements. Our focus was on the purity, quality, and efficacy of each ingredient. We prioritized products with natural, potent, and scientifically backed ingredients.
Effectiveness
Each supplement underwent a series of tests to measure its effectiveness. We considered the dosage, bioavailability, and the speed at which noticeable results were experienced. Real-world feedback from users was instrumental in this phase.
Safety and side effects
Safety is paramount. We assessed the safety profiles of each supplement, looking out for potential side effects and interactions. Products with minimal to no side effects and those that adhered to safety regulations were highly favored.
User experience
We took into account the overall user experience, including the ease of use, dosage form, taste, and any after-effects. Real user reviews and feedback played a crucial role in evaluating the user experience.
Value for money
We evaluated the cost against the benefits offered by each supplement. Affordability, without compromising on quality and effectiveness, was a key consideration.
Brand reputation and transparency
The reputation of the brand, its transparency in ingredient sourcing, manufacturing practices, and customer service were also scrutinized. We favored brands that are transparent, ethical, and customer-centric.
Clinical trials and research
Whenever available, we delved into clinical trials, research papers, and studies to corroborate the claims made by the supplements. Evidence-based information was a cornerstone of our evaluation.
How To Choose The Best Choline Supplement
To choose the best choline supplements, you must first know its different types and the dosage required for you.
Types of Choline
There are two types of choline supplementation: choline bitartrate and CDP-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. Choline bitartrate is 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 supplements 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. CDP-choline 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 CDP-choline 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.
Benefits of Choline
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 of taking choline supplements, 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
I was surprised to learn from various studies that regular choline supplementation could stabilize and even reduce BMI.
Choline is thought to aid in fat processing, potentially reducing fat in the bloodstream and lessening the risk of fatty liver disease. Even minor fat accumulation can affect toxin levels and metabolism. Choline might not only lower cholesterol but also actively help in weight management.
During my cutting phases, I use choline supplements, believing they smooth out the process of shedding excess fat.
2. Improved Brain And Memory Functions
Don't expect to become a genius overnight, but better brain function can enhance daily tasks and gym motivation. Research involving older adults has linked choline levels with brain development and function.
Here's the kicker: studies found that higher choline, zinc, and vitamin C levels significantly boost brain performance and memory. While it may not seem essential for athletes, this improved brain function is key to maintaining focus and motivation.
3. Better Heart Health
Medical experts are buzzing about choline's role in heart health, potentially preventing diseases and strokes.
Here's the gist: choline is needed to produce a key neurotransmitter – no deep dive into physiology needed. This neurotransmitter sends signals from the brain to muscles and organs, crucially regulating heart and lung function.
While there's some uncertainty about choline's effectiveness in this area, clinical tests have shown encouraging results so far.
4. Increased Muscle Growth
Here's the quick rundown from my nutritionist, minus the snooze-worthy details:
Choline is key for muscle health and recovery, essential in cell membrane formation during muscle repair and new fiber creation. It's also crucial in protein synthesis, vital for muscle building.
So, if you're already on top of post-workout shakes, BCAAs, and other muscle supports, adding choline might just be the final push towards your fitness goals.
5. Support Liver Function
The liver breaks down and metabolizes fat, handling excess from our diet and stored fat.
The issue arises when excess fat accumulates in the liver, potentially leading to damage over time.
Research links choline levels to liver fat build-up, which can also affect BMI.
My dietitian recommended I share some top natural choline sources – coming right up.
Natural Choline Sources
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.
- Lean chicken: The average 6 oz chicken breast may provide about 199 mg 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.
- 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 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.
- 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.
- 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 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.
- Beef: A 6 oz steak contains about 132 mg 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.
- Shrimp: Shellfish are another good source, and 3 oz of shrimp contain about 115 mg 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.
- Navy beans: These are really easy to add to your meals, and a serving size of just one cup may provide about 81 mg 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.
- Milk: A large 16 oz glass of milk contains 80 mg 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.
- Green Beans: 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. 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.
- Broccoli: 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.
Side Effects
Choline is essential and generally safe, but don't go overboard with supplements. Safe dosages are up to 3 g per day for adults.
Exceeding this can cause unpleasant side effects like fishy body odor, excessive sweating, stomach cramps, vomiting, and diarrhea – not exactly fun.
Most choline supplements contain less than 600 mg, so you'd have to take a lot to face these issues.
My dietitian and nutritionist believe the risks of choline deficiency outweigh those from supplementing.
How Much Choline Supplements Should You Take?
According to NIH, males and females 19 years old and above should take 550 mg and 425 mg of choline supplements per day, respectively. On the other hand, pregnant and lactating women 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.
If you want to get the best benefits from your choline supplement, ask a nutritionist for the most optimal dosage. That way, you won't suffer from the side effects of over- or underdosing.
Other Products That Contain Choline:
Genetic Factors Influencing Choline Needs
Choline, crucial for cell membranes, neurotransmitter synthesis, and metabolism, has its needs influenced by genetic factors, like single nucleotide polymorphisms (SNPs) in choline metabolism genes.
Take the PEMT gene, key in choline biosynthesis. According to NIH, certain PEMT SNPs can lower choline synthesis, increasing dependence on dietary choline to meet metabolic demands [7].
Then there's CHDH, where SNPs might speed up choline-to-betaine conversion, upping dietary choline needs to balance this faster use [8].
Recognizing these genetic differences is vital for personalized dietary advice, ensuring those with specific SNPs get enough choline. This highlights the role of tailored nutrition in health optimization.
FAQs
Who Should Take Choline Supplements?
Athletes, individuals who consume high amounts of alcohol, postmenopausal women, and pregnant women should take choline supplements. 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.
How Long Does It Take for Choline Supplements to Work?
It takes choline supplements between one to two hours 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.
Our Verdict on the Best Choline Supplement
After careful evaluation of some of the best choline supplements in the market, our team’s top recommendation is Nested Naturals Choline.
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 500 mg of choline per serving, this one boasts a high amount of choline among all the other supplements we’ve reviewed.
For all these reasons, we believe that it might be the best choline supplement on the market today.
Our #1 Recommendation
Nested Naturals Choline (Best Overall & for Pregnant Women)
Rated With Total Shape's Scoring System
- Effectively sharpens memory and thinking
- Suitable for vegans
- Easy to swallow, medium-sized pills
- Backed by a money-back guarantee
- Deceptive labeling; users need to take two capsules to get a 500 mg dosage
About The Author
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