Supplement · Brain health technique
Choline
Evidence grade: Context Dependent
An essential nutrient used to synthesize acetylcholine (a key neurotransmitter) and phosphatidylcholine (a major membrane component). Found in eggs, meat, fish, and soy; supplements include CDP-choline (citicoline) and alpha-GPC.
- Practice
- Supplement
- Principle
- Nourishment
- Tactic
- Neurochemical & Synaptic Support
- Health domains
- musculoskeletal
- Evidence grade
- Context Dependent
- Strength of evidence
- Medium
- Cost
- Medium
- Effort
- Low
- Time commitment
- Low
How to practice Choline
Aim for 400–600 mg/day total intake from diet and supplements. Alpha-GPC (300–600 mg) or citicoline (250–500 mg) provide efficient brain delivery. Take with meals (ideally with fat). Especially useful for low-meat eaters, older adults, and those with high cognitive demand. Pair with adequate B vitamins for methylation support.
The evidence behind Choline
Choline supports memory, attention, and neurodevelopment. Low intake correlates with fatigue, brain fog, and fatty liver. RCTs of citicoline and alpha-GPC show improved memory and attention, especially after stroke or cognitive decline. Many adults fail to meet recommended intake. Overuse may cause mild GI upset or fishy odor.
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