What is Choline – Answered

Choline Supplementation Guide for Focus

The Nootropic Choline Guide for Better Focus

Choline is an essential nutrient the body produces in small amounts which is responsible for liver function, muscle movement, brain development, nerve function, boosting energy levels, and metabolic maintenance. Choline is basically necessary for the functions of all cells. But choline is also the primary constituent of acetylcholine, the learning neurotransmitter, which it is most commonly associated with.

It was once thought the amount of choline produced by the body is more than adequate for daily functions but recent research shows around 90% of adults are choline deficient.

If plenty of people deficient in choline, then the next question is how much choline do get the adequate amount? There is no one-size-fits all approach here as choline intake depends on a person’s age and health status. To give a general idea, the National Academy of Sciences suggests the following daily intake:

  • Infants and babies: 125- 150 mg
  • Children ages 1-8: 150- 250 mg
  • Teens ages 8-13: 250- 375 mg
  • Women above age 14: 425- 550 mg
  • Men above age 14: 550 mg
  • Pregnant women: 450-550 mg
  • Women who are breastfeeding: 550 mg

The primary focus of choline supplementation is to increase acetylcholine production but what exactly is acetylcholine? Acetylcholine is important for good mood, mental alertness, focus, memory, and concentration. These qualities are often lost or reduced greatly by neurodegenerative diseases such as dementia and have often been associated with acetylcholine decline.

Functions and Benefits of Choline

Choline has many uses in the body and below are some of them.

Acetylcholine is a neurotransmitter that functions as a chemical messenger which allows our neurons to communicate with each other. We have multiple neurotransmitters for different functions but acetylcholine is used more in the brain and the body than any other.

  • DNA and Cell structure

Choline is involved in the process of fat absorption and fats are utilized in the creation of new cell membranes and structures. As such, Choline deficiency might lead to cell degradation.

  • Cognition

Choline is the precursor to the neurotransmitter acetylcholine. Choline deficiency is associated with reduced cognitive function specially memory loss and dementia. Adequate supplementation of choline has been shown to improve cognitive performance which might also help prevent neurodegenerative diseases in the long run.

  • Memory

Acetylcholine is a neurotransmitter involved in memory formation and a study has confirmed the possibility of boosting short-term memory learning as well as integrate it into long-term memory. It was also found to be of absolute importance when it comes to the memory development of a child inside the womb.

  • Liver

Being choline deficient has been known to increase fat build up in the liver which leads to a disease called Hepatic Steatosis also known as Fatty Liver. Naturally, choline supplementation protects against liver damage by normalizing cholesterol metabolism and promote cholesterol homeostasis.

  • Cardiovascular healthSources of Choline

The best way to address any nutrient deficiency is by getting it from natural food sources and luckily, choline is abundant in nature. Here are 10 of the best sources of choline in food:

High intake of choline has been shown to lower homocysteine levels, one of the main risk factors of cardiovascular disease. Studies confirm long term consumption might help prevent cardiovascular disease mortality by decreasing inflammation and other risk factors.

  1. Beef Liver 3 ounces: 283 mg (51% DV)
  2. Salmon 1 filet: 242 mg (44% DV)
  3. Chickpeas 1 cup uncooked: 198 mg (36% DV)
  4. Split Peas 1 cup uncooked: 188 mg (34% DV)
  5. Navy Beans 1 cup raw: 181 mg (32% DV)
  6. Eggs 1 large egg: 147 mg (27% DV)
  7. Grass-Fed Beef 3 ounces: 78 mg (14% DV)
  8. Chicken Breast 3 ounces: 50 mg (9% DV)
  9. Goat Milk 1 cup: 39 mg (7% DV)
  10. Brussel Sprouts 1 cup raw: 17 mg (3% DV)

Despite the abundance of choline in everyday food, there are still those who can have problems with consuming choline-rich foods. Some problems could be from medical conditions such as allergies or simply because they can’t afford to eat choline-rich foods every day. The next best thing would be to avail of choline supplements.

The Most Popular Choline Supplements for Diet and Nootropic Needs

When buying choline supplements, the most important factor to consider is acetylcholine conversion. It would be a waste of money and time if you supplement with something inefficient when it comes to producing acetylcholine. Here’s a quick reference to the various forms a choline supplement takes as well as whether they’re any good or a complete waste of money.

  1. Choline Citrate

Choline Citrate is one of the cheapest sources of choline but you definitely get what you pay for when it comes to quality. As mentioned earlier, supplements are only as good as their bioavailability and potency and choline citrate requires huge doses as high as 3,000 mg per day just to feel the benefits.

With high doses come side effects and choline citrate is known to be acidic in nature, due to it being bound to a citrate salt, and causes stomach aches. This explains why many avoid using choline citrate as a nootropic.

  1. Choline Bitartrate

Choline bitartrate is one of the most common forms of choline. Much like choline citrate, this form of choline is cheap and is popularly added in many supplements with a tight budget for ingredients specially nootropics. It boasts of at least 40% choline content but its poor bioavailability makes its nootropic benefits lackluster at most.

  1. Alpha GPC

Alpha glycerylphosphorylcholine or Alpha GPC is known to be the pure form of soy lecithin. Alpha GPC is considered by many to be one of the best sources of choline due to how it’s able to cross the blood-brain barrier at a higher rate than other forms. Alpha GPC is also made up of at least 40% choline unlike soy lecithin which is made up of not more than 10% choline.

This makes Alpha GPC dosing to be relatively smaller and seem cost-effective for long term than its counterparts. It’s expensive but the quality and benefits more than offsets its price tag.

  1. Centrophenoxine

Centrophenoxine is a synthetic version of DMAE, a compound known to reduce waste build up in the brain (also known as lipofuscin) which is one of the causes age-related cognitive decline. It’s technically not a source of choline but it does display an ability to increase acetylcholine levels in the brain. It’s also known to improve memory performance as well as providing focus and energy.

Centrophenoxine is better absorbed due to the active molecule being bound to an absorption booster and can act as a general neural enhancer and brain health protector.

  1. CDP Choline

Also known as Citicoline, CDP Choline boasts a 97-100% choline absorption rate which greatly offsets is 18% choline content. Aside from being a powerful brain booster, what makes Citicoline often considered better than Alpha GPC or Centrophenoxine is its secondary function as a Uridine supplement.

Uridine is a neurogenerative or a substance that promotes nerve tissue growth particularly synaptic connections. Without going into too much detail, synaptic connections help boost memory, learning capacity, and retain more information.

Being both a brain booster and Uridine supplement implies CDP Choline as a two-in-one nootropic. What makes people still go for other forms, though, is its disadvantage when it comes to how fast it works specially when compared to Alpha GPC.

CDP Choline undergoes a two-stage conversion before it reaches the blood-brain barrier. While both Alpha GPC and CDP Choline retain almost 100% of their choline when they do make it past the blood-brain barrier, Alpha GPC definitely has a higher choline efficacy.

Which is the best source of Choline?

When you look at the choices, you only really have just three to choose from: Alpha GPC, Centrophenoxine, and CDP Choline. All three are potent nootropics, capable of various brain boosting benefits on top of being a good way to increase acetylcholine content in the body.

Choose Alpha GPC if you want to a fast-acting choline supplement with a high amount of retained choline after crossing the blood-brain barrier. It’s also reported not to interfere with normal sleepl patterns.

Choose Centrophenoxine if you want to increase overall brain function while also having a partial effect on acetylcholine content or if you want a nootropic capable of reducing signs and symptoms of brain-aging.

Choose CDP Choline if you want a two-for-one nootropic deal and a powerful brain booster that touches on virtually every aspect of cognitive process. CDP Choline even acts as an antioxidant. For these reasons, our #1 rated smart pill contains this form of choline along with an assortment of other healthy and effective focus increasing ingredients.

Which one you go for is all a matter of personal choice. The best way to go at this is by trying all three and see which choline supplement is the most effective for you. Or, do what we prefer to do and take an all-in-one style supplement.

Comments

  1. I have Add and I am looking for a supplement that will replace ADHD medication, is this the one? I need focus and brain memory.

    Thank you,

    Dee R

Speak Your Mind

*

This site uses Akismet to reduce spam. Learn how your comment data is processed.