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Updated May 2025
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Choline is neither a vitamin nor a mineral but is an essential nutrient for your body. Your body actually produces a small amount of choline but doesn’t make enough for our metabolic needs. Food is our biggest source of the nutrient, especially beef, liver, eggs, and fish. However, getting your choline intake from food alone may not provide enough choline for certain people.
Pregnant women, aging people, and anyone looking to boost their brain function can benefit from a choline supplement. Choline is also beneficial for the liver and plays a role in the detoxification process.
There are four types of choline available in supplements, and some forms are better than others. To learn more about the health benefits of choline and which supplements are the best for your body, check out our guide below. Be sure to also take a look at our top recommendations for choline formulas that stand out from the rest.
While choline isn’t exactly a household name when it comes to the vitamins we take, it is important nonetheless. Even though many of us eat foods containing choline, it’s possible that our bodies don’t absorb enough through our diets. Genetic factors may also prevent us from having enough choline in our bodies naturally. Supplements will address any choline deficiencies. As always, consult with a healthcare practitioner before starting any supplement.
Here’s a partial list of choline’s potential health benefits:
There are four types of choline available on the market in supplement form.
Plain choline and choline bitartrate are both inexpensive, basic types of choline. While they both will boost blood levels of choline, and also support your liver, they’re less likely to support your nervous system.
Alpha GPC is better formulated to support the nervous system and brain. It is also thought to be better absorbed and used by the body because it more closely resembles natural food sources of choline. Unless you’re on a shoestring budget, we recommend this type of choline supplement.
Choline supplements come in the following forms:
Inexpensive: A low-priced choline supplement, either choline or choline bitartrate, will cost six to 19 cents a pill.
Mid-range: For 22 to 32 cents a pill, you can find a range of choline supplements, including Alpha GPC.
Expensive: For a high-quality choline supplement (Alpha GPC), expect to pay 33 to 65 cents a pill.
We love Double Wood’s Alpha GPC Choline Supplement, which provides pharmaceutical-grade choline in its most absorbable form. Tested for purity, this popular formula has been embraced as a beginner “nootropic” for enhancing brain function and boosting memory and is a great alternative to stimulants. It increases production of the neurotransmitter acetylcholine and helps clear up brain fog.
For an inexpensive inositol-and-choline combo, look no further than Solgar’s Choline/Inositol 500 mg. Solgar is a trusted brand that manufactures vegetarian formulas, and these potent capsules are free of wheat, dairy, and gluten. You also get a whopping dose of 500 mg at the low price of 12 cents a pill. Users see results for a whole host of health issues, from liver support to anxiety to fertility.
Q. What is the recommended dosage of choline supplements?
A. A Reference Daily Intake (RDI) of choline has not been established, but the Institute of Medicine has suggested adult women consume 425 mg of choline daily, and adult men consume 550 mg a day. Breastfeeding women should also consume 550 mg a day, and pregnant women 450 mg a day. It’s recommended that female teens ages 14 to 19 consume 400 mg a day, whereas males in that age group consume 550 mg daily.
Q. What are the signs of a choline deficiency?
A. Many people are not meeting their recommended intake of choline. Some possible signs of a choline deficiency are fatigue and low-energy levels, memory loss, decline in cognitive function, muscles aches, nerve pain, and mood disorders. These can also be symptoms of other serious health issues, so be sure to check with your healthcare practitioner if you’re experiencing any of them.
Q. Is it safe for children to take choline?
A. Yes, though please check with your pediatrician to double-check that it’s safe for your child. As children grow and their little brains develop, choline is needed to help form new neural connections called synapses; choline creates the neurotransmitters that will help in memory retention and concentration, both important to learning. There is some evidence that this important nutrient may also help with learning disabilities and ADHD. The recommended daily dosage for ages 0 to 6 months is 125 mg; 7 to 12 months is 150 mg; 1 to 3 years is 200 mg; 4 to 8 years is 250 mg; and 9 to 13 years is 375 mg.
Q. Are there any side effects to taking a choline supplement?
A. Some users report headaches or nausea when beginning a choline supplement, which is why we recommend starting at smaller than the recommended dosage and gradually increasing. If you vastly exceed the recommended dose (the upper limit for adults is 3,500 mg daily) you may experience drops in blood pressure, diarrhea, nausea, sweating, a fishy odor of the skin, and vomiting. Always stick with the recommended dosage on the label or as directed by a doctor.
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