Best Choline Supplements

Our bodies require a lot of nutrients and vitamins to remain healthy. We need Vitamin D, Vitamin C, fiber, and so much more. Another nutrient you shouldn’t forget is choline. Choline is considered an essential nutrient and, although our body produces some in our liver, we must get the rest of it through our diets. Choline is interesting because it is not a vitamin or a mineral but is nonetheless essential for our bodies. Choline helps maintain nervous system health, supports a healthy metabolism, synthesizes DNA, and helps produce cell messengers.

Although choline deficiency is rare, insufficient choline levels can greatly impact your liver health, inflict muscle damage, and cause complications during pregnancy. Choline is also especially important for reducing the risk of heart disease. There are many associated benefits of choline in the body and as a result, choline supplements have become increasingly popular. So, what are the best choline supplements? Let’s find out!

Choline Supplements

What Are the Different Types Of Choline Supplements?

Choline chloride, Alpha-GPC, betaine, and CDP-choline (citicoline) are the common supplemental forms of choline. CDP-choline and Alpha-GPC are very common and may be more effective in the body as they are more readily absorbed. Our bodies seem to respond the same way to these two choline supplements as they do to dietary sources of choline.

CDP-choline (citicoline) contains a lot of choline and helps transport dopamine, the neurotransmitter responsible for feel-good emotions. Citicoline in particular may help improve memory loss deficits and may enhance focus and concentration. 

Alpha-GPC, on the other hand, increases the production of the neurotransmitter acetylcholine. This neurotransmitter is responsible for muscle memory, which basically enables our muscles to move properly. It may also release some dopamine in our brains as well. Alpha-GPC is known to boost our cognition, increase our strength, and help with muscle recovery, especially after workouts. It seems like Alpha-GPC may have a very slight upper hand in the body and may increase choline levels and associated benefits a little more. However, more research needs to be conducted.

There are also food additives that contain choline, a very popular one being soy lecithin. You can also purchase lecithin as a supplement and it has been proven to be effective in the body.

Choline DIAGRAM

Choline Supplement Benefits

Choline is an incredibly crucial nutrient our body needs. It is a component of acetylcholine, a neurotransmitter needed for essential brain function. Choline is also a key component of cellular growth and our body’s metabolism. The following are some functions and benefits of choline in the body:

  • Healthy metabolism
  • Cellular growth
  • DNA synthesis
  • Production of cell messengers
  • Maintains and promotes nervous system health
  • Produces acetylcholine, a neurotransmitter
  • Reduces the risk of heart disease
  • Supports liver health
  • Supports a healthy pregnancy
  • Reduces the risk of birth defects among babies, including neural tube defects
  • Supports muscle growth
  • Promotes memory function
  • Plays a role in our mood

Many individuals take a choline supplement in order to reduce the likelihood of insufficient choline levels and also to boost some of these benefits. Some noted benefits of supplemental choline include enhanced memory and cognition, heart health protection, metabolic boost, and a reduction in complications during pregnancy.

Check Out Our 9 Top Rated Supplements
Our team has reviewed hundreds of popular supplements - these are our 9 favorites.
Click Here to check out the list.

Benefits Of Choline Supplements

Should I Take Choline Supplements?

Although we require choline from dietary sources, some at-risk populations may require choline supplements. The following populations are at an increased risk of developing a choline deficiency (although rare):

  • Postmenopausal women
  • Pregnant women
  • Athletes undergoing endurance training (marathon runners)
  • Individuals who consume a lot of alcohol

Choline requirements differ based on age, gender, and pregnancy, but if you do require choline in supplemental form, consult a doctor first. Additionally, it’s important to note that too much choline can cause hypotension, sweating, vomiting, and liver toxicity.

Choline Supplement Pills

Do Choline Supplements Work?

Although our choline requirements vary based on different factors, we do not require a lot in general. Even so, many individuals do not get sufficient choline and require supplementation, especially at-risk populations like pregnant women.

Choline has been deemed pretty safe to take in a supplemental form by many researchers and has been proven beneficial. One of the greatest benefits of taking choline is for pregnant women as it greatly reduces the likelihood that the baby will develop neural tube defects. However, some research has shown that it is unsafe in large quantities as choline toxicity can cause vomiting and a fishy odor.

Choline acts in similar ways to B vitamins in our bodies. Although choline is important, it doesn’t mean we should all be taking it in large doses. Consulting your doctor beforehand is crucial, especially based on toxicity risk and insufficient research.

The Best Choline Supplements

NOW Supplements Alpha-GPC

NOW Supplements Alpha-GPC

This supplement comes highly rated and contains 300 mg of Alpha-GPC, the most bioavailable form of choline. The Alpha-GPC is derived from soy lecithin.

Jarrow Formulas Citicoline CDP Choline

Jarrow Formulas Citicoline CDP Choline

This product contains 250 mg of CDP choline, the more bioavailable form of choline. It comes very highly rated, however at a higher price than other choline supplement options.

Nested Naturals Choline Bitartrate

Nested Naturals Choline Bitartrate

This product contains 500 mg of choline bitartrate. This supplement is highly rated and is a great vegan option. The only downside is that this form might not be as bioavailable as others.

Choline Supplement Alternatives

Choline is present in many dietary sources that can provide you with sufficient levels of this nutrient. The following are great dietary sources of choline:

  • Beef liver
  • Eggs
  • Cod
  • Salmon
  • Cauliflower
  • Soybeans 
  • Nuts and seeds
  • Whole grains (quinoa, rice)
  • Most beef
  • Most fish

Incorporating these sources of choline into your diet will help maintain sufficient choline levels in your body while also contributing other essential vitamins and minerals as well, which is an added benefit of dietary sources as opposed to supplemental sources.

Choline And Your Health

Choline is an essential nutrient that your body and nervous system rely on. Although choline deficiencies are rare, many individuals do not get sufficient amounts through dietary sources. There are also more at-risk groups, like pregnant women, who require higher levels and thus may need to take supplemental choline.

There are many choline supplements available on the market, but those that contain Alpha-GPC or citicoline are better as they are more bioavailable within the body. Making sure you get enough choline will help protect your brain, nervous system, heart, and muscles. Always consult with your doctor first before taking choline supplements.

You May Also Like
Best CLA Supplements

Best CLA Supplements

What Is A CLA Supplement? Conjugated linoleic acid, also known as CLA, is a polyunsaturated omega-6 fatty acid that has hit the supplement market as a weight loss supplement. Weight loss supplements, in general, are often highly debated throughout the health and...

Best Collagen Supplements

Best Collagen Supplements

If you’ve been looking for alternative ways to ease painful joints, you may have come across collagen. It’s an important protein found in cartilage, tendons, and ligaments that provides strength and stability to these tissues. It’s also important for skin, hair, and...

Best GABA Supplements

Best GABA Supplements

Gamma-aminobutyric acid or GABA is an amino acid and neurotransmitter that plays important roles within your body. GABA prevents certain activity from occurring within your nervous system and produces a calming effect within your body. It reduces stress and anxiety as...

Best Supplements For Hair Growth

Best Supplements For Hair Growth

Many people are concerned about their hair health. For women, it is usually on how to keep their hair healthy, glowing, and shiny. For men, it is quite simpler: the main concern is how to keep it! Regardless, we all want healthy hair. For this reason, hair growth...

Best Hyaluronic Acid Supplements

Best Hyaluronic Acid Supplements

One of the key components in maintaining smooth skin, skin glow, and hydration is hyaluronic acid (HA). Although it has gained popularity for treating skin problems as a serum, it also can be taken in capsule form to help a variety of body ailments. Hyaluronic acid...

Best Intra-Workout Supplements

Best Intra-Workout Supplements

You thought you had your nutritional plan dialed in for the days you work out. You take a pre-workout for energy, focus, and perhaps vasodilation. You religiously follow each workout during the "anabolic window" with a post-workout supplement. Your typical...

Disclosure: Some of the links in our articles are from our advertisers. Learn more about how we make money.

Contents

Reviews

Latest Fitness Profiles

Jake Gyllenhaal

Jake Gyllenhaal

facebooktwitteryoutubeinstagramJake GyllenhaalActor Born: 1980Jacob Gyllenhaal is the son of director Stephen Gyllenhaal and screenwriter Naomi Foner; actress Maggie Gyllenhaal is his older sister. He has been acting since childhood and appeared in several of his...

Margot Robbie

Margot Robbie

facebooktwitteryoutubeinstagramMargot RobbieActress Born: 1990Margot Robbie is from Queensland, Australia where she grew up on a farm. She studied drama in high school, then moved to Melbourne to begin her professional career. Robbie found work in commercials and...

Chris Pine

Chris Pine

facebooktwitteryoutubeinstagramChris PineActorBorn: 1980From California, Christopher ‘Pine Nuts’ Pine is the son of actors Robert Pine (from CHiPs) and Gwynne Gilford. He was an avid baseball player as a child and teen. He attended UC Berkeley where he joined the...

Shemar Moore

Shemar Moore

facebooktwitteryoutubeinstagramShemar MooreActor Born: 1970Shermar Moore was born in California but lived abroad in Denmark and Bahrain for several years with his single mom. He played baseball in his youth and was drafted out of high school, but his mother, a math...

Sylvester Stallone

Sylvester Stallone

facebooktwitteryoutubeinstagramSylvester StalloneSylvester Stallone Born: 1946Sylvester ‘Sly’ Stallone was born in the Hell’s Kitchen section of Manhattan. It was a long, hard road to stardom and several times Stallone considered throwing in the towel, but he...

Latest Reviews

Brain Juice Review – A Liquid Nutritional Supplement For The Brain

When it comes to our brain, we don't ever want to take it for granted, especially when it helps us focus and concentrate on the tasks at hand every single day. There are days when focusing might be a chore, so you try something like coffee. When midday hits, though,...

Clear Muscle Next Gen Review – A Supplement For Muscle Recovery

There are plenty of supplements out there that will help with muscle growth. After intense workouts, though, it's always a good idea to rest and recover, so you don't cause any injuries. It's no secret that intense workouts can be painful at times, which can be tough...

Related Articles

Best Liver Supplements

The liver is one of the most crucial organs of the human body, alongside organs such as the heart and brain. Our liver is our body’s main filtration system, which means, it specializes in converting toxins into waste products, cleansing our blood, and is also one of...

Best Muscle Building Supplements

The best muscle building supplements come from a variety of categories to choose from. However, you can also put together what is known as a supplement stack, which is the use of multiple supplements to achieve a set goal. Muscle building is one of the most well-known...

Best Keto Supplements

The keto diet has quickly become one of the most popular diets available today. It’s a unique diet that consists of low carbs and high fats, guiding your body into the state of ketosis -- which is where the keto diet gets its name from. In fact, the full name of the...

Best Supplements For Cutting Weight

Cutting weight isn't always the easiest goal to achieve, but thankfully supplements have been created to assist you with accomplishing this task. They are intended to supplement your diet and training program, and should not be thought of as a magic pill. There are a...

Best Omega-3 Supplements

When it comes to omega-3 fatty acids, their importance goes far beyond heart health. Inflammation regulation, brain health, and supporting every cell in the body are just a few of the benefits from implementing an omega-3 supplement into your daily routine when you...

Pin It on Pinterest

Share This