Buying Guide for Best Choline Supplements

Choline is an essential nutrient as well as a vitamin. Although the body needs choline for metabolic functions, it produces only a small amount. There are many foods that contain large amounts of this nutrient, such as beef, liver, eggs, and fish. Some people, however, may not be able to get enough choline in their diets purely by eating.

Anyone looking for a boost to their brain function can benefit from choline supplements, including pregnant women and the elderly. Choline is also beneficial for the liver because it helps to detoxify it.

Choline comes in different forms, some of which are more effective than others. In supplements, there are four types of choline. To learn more about what choline does for your body and which supplements are best, you can check out our guide below. 

Choline Supplements Benefits

Choline may not be a household name, but it is a vital nutrient. The food we eat may not provide enough choline to our bodies, even though it is found in many foods. Genetic factors may contribute to our bodies not producing enough choline. In case of choline deficiency, supplements may help. That said, before taking any supplement, consult your healthcare provider whenever possible.

Choline may have the following health benefits:

  • Supports the nervous system in order to ensure proper nerve function
  • Reduces liver fat
  • Enhances mental clarity and memory
  • Energy levels and performance are improved
  • Boosts muscle recovery after exercise
  • Supports a healthy pregnancy
  • Builds membranes for cells and generates DNA
  • By taking this supplement, you may improve your heart health
  • Enhances the functioning of the nervous system in an infant and a fetus

Choline supplements: things to consider

Choline supplements types

Choline supplements are available in four types on the market.

Choline bitartrate and plain choline are the two simplest components of choline. You’ll benefit from increasing choline levels and supplementing your liver, but it is unlikely to support your nervous system.

In comparison with CDP-choline (Citicoline) and Alpha GPC, it is better formulated to support the nervous system and brain. Furthermore, it is believed that the body absorbs and uses it better because it resembles natural foods like choline. Unless your budget is extremely tight, we recommend taking either of these two kinds of choline supplements.

Forms of choline supplements

Choline supplements are available in the following forms:

  • Capsules: The most common form of choline supplement is a capsule. Gelatin-free capsules are available for vegetarians and vegans.
  • Tablets: Supplements for choline can also be obtained in the form of tablets, which are easier to swallow than capsules.
  • Powders: It is not necessary to swallow pills when the choline powder is mixed with liquid. However, they are messy and difficult to measure. It is common for users to make capsules out of powders.
  • Gummies: Chewing on gummies is fun for children. The gummies also contain ingredients that boost the brain, such as omega-3 fatty acids. Prenatal gummies with choline are also available.

Features of Choline Supplement 


Manufacturers offer a variety of dosage options. There is a range of dosage available, from 100 mg to 175 mg in capsules, tablets, and gummies. To take it as a medium dose, take 300mg per tablet or capsule. Typically, a capsule or tablet contains 500 mg to 650 mg of the active ingredient.


In addition to choline supplements, Inositol is sometimes added to them as well. The ability of the drug to regulate the brain may also make it useful for treating anxiety and other mental disabilities. It might also improve PCOS and fertility.


Supplements often contain nootropics, which improve cognitive function along with choline. This category includes herbs, medicinal mushrooms, as well as omega-3 fatty acids. The formulation industry refers to stacked ingredients as products that contain several cognitive-enhancing compounds. 

Gluten-free and non-GMO

Other supplement manufacturers offer non-GMO and gluten-free versions of their vegan and vegetarian formulas. When it comes to gluten-free supplements, choose those made from gluten-free ingredients. Those supplements are non-GMO, which means they do not contain genetically modified organisms.

Choline Supplement Pricing


Supplements containing choline, as choline bitartrate, or as choline, as choline, cost six to 19 cents apiece.


For 22 to 32 cents a pill, you can acquire a variety of choline supplements, including Alpha GPC and CDP-choline.


It is expected that high-quality choline will cost between 33 cents and 65 cents a pill (only Alpha GPC or CDP-choline).

Choline Supplements Tips

You are more at risk of choline deficiency if you are a vegetarian or vegan because animals produce choline naturally. Choline supplements for vegetarians are available.

If you want to get your choline from food alone, three ounces of beef liver or kidney will provide 290 mg. From two large eggs, you can get half of your daily choline requirement.

The choline you get from food additives and supplements can be just as good as soy lecithin.

In the body, each of these nutrients functions in a similar manner. The function is performed not by choline, but by folate if it is deficient.  

When you need choline to boost your brain, look for a choline supplement with other cognitive-enhancing ingredients.

Choline Supplements FAQ

What is the recommended dosage of choline supplementation?

It is not clear whether choline contains a Reference Daily Intake (RDI), but according to the Institute of Medicine adults should consume 425 mg daily, and men should consume 550 mg daily. Pregnant women should consume 450 mg of calcium a day, and breastfeeding women should consume 550 mg. The daily calcium recommendation for teens between 14 and 19 is 550 mg for boys and 400 mg for girls. 

How is choline deficiency diagnosed?

Choline is often not consumed at the recommended daily intake by many people. Anaemia, memory loss, cognitive decline, muscle aches, nerve pain, and mood disorders can all be caused by low choline levels. Any of these symptoms can also indicate other health issues, so make sure you speak to your healthcare provider if you experience them.

Does choline pose a risk to children?

It is absolutely fine, but please consult your child’s paediatrician to make sure that it is safe. Choline is a neurotransmitter that facilitates memory retention and concentration, two factors required for learning, which is important for children’s brains as they grow. Also known for helping with ADHD and learning disabilities, this nutrient is also vital to overall health. To properly dose this drug, children under 6 months are recommended to take 125 mg, children 7 to 12 months 150 mg, children 1 to 3 years 200 mg, children 4 to 8 years 250 mg and children 9 to 13 years 375 mg.

What are the side effects of taking a choline supplement?

To avoid headaches or nausea caused by choline supplements, we recommend starting with a lower dose and gradually increasing it. If you greatly exceed the recommended dose (the upper limit for adults is 3,500 mg daily) you may experience blood pressure drops, diarrhoea, nausea, sweating, a fishy odour on your skin, and vomiting. You should always follow the dosage instructions on the label or as directed by your doctor.

Take a look at these popular supplement brands for full-body wellness and weight loss:

  • Resurge: According to the official website, Resurge’s formula is designed to help users recover from shallow sleep syndrome and improve the process of metabolic regeneration that occurs during sleep.
  • BioFit: This supplement contains probiotics selected for their ability to support digestion and bowel movement. 
  • Okinawa Flat Belly Tonic: This supplement supports a flat stomach and weight loss by optimizing metabolism and digestion.
  • Java Burn: A single-serve pack of Java Burn, according to its creator John Barban, can improve your energy levels and help you burn fat.

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