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Choline
TL;DR
Choline is an essential nutrient (recognized by IOM in 1998) critical for brain development, liver function, and methylation. It is the precursor to acetylcholine (the learning neurotransmitter) and phosphatidylcholine (cell membranes).
Overview
Choline is an essential nutrient (recognized by IOM in 1998) critical for brain development, liver function, and methylation. It is the precursor to acetylcholine (the learning neurotransmitter) and phosphatidylcholine (cell membranes). Over 90% of Americans are deficient. Key forms include Alpha-GPC, CDP-Choline, and choline bitartrate.
8 / 565
products in our database contain Choline
Source · MoodStack database
Compound forms
Choline comes in several molecular forms. Each absorbs and acts differently.
Alpha-GPC
L-Alpha-glycerylphosphorylcholine
Bioavailability
45%
Typical dose
—
Choline Alfoscerate (Alpha-GPC)
L-Alpha-glycerylphosphorylcholine
Bioavailability
45%
Typical dose
—
Choline Bitartrate
Choline hydrogen tartrate
Bioavailability
40%
Typical dose
—
Choline Chloride
Choline Chloride
Bioavailability
55%
Typical dose
—
Citicoline (CDP-Choline)
Cytidine 5'-diphosphocholine
Bioavailability
24%
Typical dose
—
Glycerophosphocholine (GPC)
Synonym/precursor to Alpha-GPC
Bioavailability
40%
Typical dose
—
Phosphatidylcholine
Lecithin (mainly phosphatidylcholine)
Bioavailability
13%
Typical dose
—
Benefits
- Brain function
- Liver health
- Fetal development
- Methylation support
- Cell membrane structure
Dose guide
Common dose
250-500 mg daily (AI: 550mg men, 425mg women)
Typical range
250–550 mg
Based on 8 products in our database.
Products with Choline
Interactions
synergistic. Choline is required for phosphatidylcholine synthesis (the main structural phospholipid) while DHA from omega-3 is incorporated into neuronal membranes; both essential for brain structure
synergistic. Choline and folate are interrelated methyl donors; choline can provide methyl groups via betaine when folate is insufficient, and vice versa; both support homocysteine metabolism
enhances. Choline increases acetylcholine production while AChE inhibitors (donepezil, rivastigmine) prevent its breakdown; combined may cause cholinergic excess (GI distress, muscle cramps)
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Medical disclaimer: This content is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider before starting any supplement regimen.