Choline

Choline is an essential nutrient your body uses to make acetylcholine, a messenger for memory and muscle control, and to build healthy cell membranes. It also helps the liver move fat and supports healthy fetal brain development during pregnancy. Most people do not get enough choline from food.

This collection includes choline bitartrate, choline citrate, citicoline (CDP-choline), phosphatidylcholine, sunflower lecithin and choline with inositol from brands such as Pure Encapsulations, Nature's Way, Douglas Labs, BodyBio, Allergy Research Group, NOW and Vital Nutrients.

How to Choose a Choline Supplement

• Choline bitartrate: An affordable, common form for general choline intake.
• Citicoline (CDP-choline): A brain-focused form that also supplies cytidine. Popular for focus and memory. See brain health.
• Phosphatidylcholine (PC): The form found in cell membranes and lecithin. PC by BodyBio is a popular pick. See phosphatidylcholine.
• Sunflower lecithin: A food-based source of phosphatidylcholine, soy-free.
• Choline and inositol: Combination products support liver and brain health. See inositol.

Adults need about 425 to 550 mg of choline a day, and more during pregnancy and breastfeeding. Eggs, meat and fish are the richest food sources. Many prenatal vitamins contain little choline, so check yours. Some people notice a fishy body odor at very high doses.

Frequently Asked Questions

What does choline do?

Choline supports memory, muscle control, liver function and healthy cell membranes. It is also important for fetal brain development.

What is the best form of choline?

Citicoline is popular for brain support, while bitartrate is an affordable everyday form. Phosphatidylcholine is often used for liver and cell membrane support.

How much choline do I need?

Adults need about 425 to 550 mg per day. Pregnant and breastfeeding women need 450 to 550 mg.

Do I need choline during pregnancy?

Choline needs rise during pregnancy, and many prenatals provide little. Talk with your practitioner about adding choline. See prenatal vitamins.

Related categories: Brain Health | Phosphatidylcholine | Inositol | Liver Support | Prenatal Vitamins

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.