4 Advice to Choose a CDP Choline

The best choline supplements include those from Jarrow Formulas and NOW Foods. Learn how to choose the best choline supplements for your health goals.

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Choline is a water-soluble nutrient that your body needs to maintain typical functioning. While your liver can make small amounts of choline, you must get most of your choline from your diet.

Although many foods — including eggs, salmon, cauliflower, broccoli, and beef — contain choline, some people may not be able to fulfill their choline needs through diet alone.

This article lists the 4 best choline supplements, according to dietitians.

Choline is a water-soluble essential nutrient. It’s not considered a vitamin or a mineral but is often grouped with the B vitamins because it has some similarities to them.

This nutrient is involved in several essential bodily processes that affect the health and development of your heart, liver, brain, and nervous system. It also plays an essential role in muscle contractions.

There’s currently not enough evidence to establish a Recommended Dietary Allowance for choline.

Instead, the Food and Nutrition Board of the Institute of Medicine has established Adequate Intake (AI) levels, which indicate the amount of choline that is assumed to be adequate for individual health.

Current AIs for choline in teens and adults, in milligrams (mg) per day, are as follows:

AgeMaleFemalePregnancyLactation14 to 18 years550 mg/day400 mg/day450 mg/day550 mg/day19+ years550 mg/day425 mg /day450 mg/day550 mg/day

Additionally, the Food and Drug Administration (FDA) has created a Daily Value (DV) for choline to be used on food and supplement packaging.

The current DV for choline is 550 mg for all people over 4 years old.

However, keep in mind that the optimal amount of choline for you may vary depending on your current health needs. You can talk with a healthcare professional about how much choline you should be getting through diet or supplements.

Most healthy adults can meet their choline needs through diet alone. However, some people may have greater choline needs or be more likely to have a deficiency in this nutrient.

While more research is needed, people who may benefit from a choline supplement include:

• those who are pregnant or nursing
• endurance athletes
• those who have certain genetic variations

It’s important to discuss supplements with a trusted healthcare professional before trying them. In addition to helping you decide whether a choline supplement may be right for you, they can recommend an appropriate dose.

As with most supplements, it is important not to consume more than the Tolerable Upper Intake Level (UL) of choline.

Additionally, to reduce the risk of side effects, you should not consume more than the AI of choline unless a healthcare professional advises it.

The current ULs for choline are as follows:

AgeMaleFemalePregnancyLactation1 to 8 years1,000 mg1,000 mg9 to 13 years2,000 mg2,000 mg14 to 18 years3,000 mg3,000 mg3,000 mg3,000 mg19+ years3,500 mg3,500 mg3,500 mg3,500 mg

People who exceed the UL for choline may experience the following symptoms:

• vomiting
• liver toxicity
• low blood pressure
• excessive sweating and salivation
• fishy body odor

Before taking a choline supplement, talk with a healthcare professional to determine the right dose and product for your needs.

Research on the differences among the forms of choline found in supplements is lacking. However, some studies suggest that certain forms may be easier to absorb or better for certain purposes.

For example, citicoline (CDP-choline) may be more effective for brain health because of its ability to cross the blood-brain barrier, whereas phosphatidylcholine has been shown to be beneficial for supporting liver health in people with NAFLD.

People who may benefit from taking choline supplements include those who are pregnant or nursing and those who have a genetic variation that makes it harder to meet choline needs through diet alone.

People who have dietary restrictions or difficulties with nutrient absorption may benefit from taking a multivitamin that contains choline.

Always consult a healthcare professional before taking any new supplements. They can determine the appropriate product and dosage for you.

Choline supplements are safe to take daily, though they are not necessary for everyone.

If a healthcare professional has recommended that you take a choline supplement, make sure to consume only the recommended dose.

Yes. To avoid potentially dangerous side effects, adults should not consume more than 3,500 mg of choline from supplements per day.

Potential side effects of excess choline intake include liver toxicity, vomiting, low blood pressure, fishy body odor, and excess sweating and saliva production.

Choline is an essential nutrient that affects liver, brain, and heart health. It also plays an essential role in fetal brain development.

Because several foods contain choline, many people can meet their choline needs through diet alone.

If you’re pregnant, nursing, or generally worried that you’re not getting enough choline in your diet, it’s important to talk with a healthcare professional about whether a choline supplement is right for you.

CDP-Choline is known to increase cognition and brain function, improve focus and motivation, and reduce fatigue

CDP-Choline (Cytidine Diphosphate Choline or cytidine 5′-diphosphocholine) is also known as Citicoline. This naturally occurring choline source is present in every cell in your body.

CDP-Choline is unique as a choline source. Once it’s digested it separates into cytidine and choline. When it gets to your brain it converts back to CDP-Choline.

This choline is needed to synthesize the neurotransmitter acetylcholine (ACh). ACh is a primary neurotransmitter released by neurons. This electrical signaling between neurons is involved in memory, learning, cognition and recall.

Cytidine is a component of Ribonucleic acid (RNA). This molecule is involved in coding, decoding, regulation and the expression of genes. But once it gets into the brain, it converts to uridine.

The signaling going on between neurons tends to grab choline molecules from cell membranes when choline is in short supply. This is where uridine steps in. It repairs those same cell membranes. To maintain neuron integrity.

CDP-Choline helps:

• Brain Optimization: CDP-Choline provides uridine once it enters in the brain. Uridine repairs, rebuilds and re-supplies the components needed for neuron repair. To keep signaling between neurons optimized for memory, learning, cognition and recall.
• Neurotransmitters: CDP-Choline enhances the release of norepinephrine, dopamine, serotonin, and acetylcholine in the brain.[i] [ii]
• Brain Energy: CDP-Choline increases Adenosine triphosphate (ATP) in brain cells. ATP is produced in your mitochondria and your main source of cellular energy.

Overview

CDP-Choline is a type of choline that is present in every cell in your body. You can also get it from eating organ meats like liver.

Choline is considered an essential nutrient because your body uses it faster than it can produce it. So you need to supplement choline either from food or a supplement.

You need choline for the production of the neurotransmitter acetylcholine. And to form phosphatidylcholine (PC), used in building cell membranes.

In fact, choline is so vital to cognition and nerve function that, without it, we couldn’t move, think, sleep or remember anything.

CDP-Choline has the unique ability to convert to cytidine and choline once it passes through your digestive system. After it crosses the blood-brain barrier, it converts back to CDP-Choline.

The left-over cytidine in your blood can convert into uridine in your brain. Uridine is necessary for repairing cell membranes.

CDP-Choline is involved in memory and cognitive functions. And provides energy for the brain to conduct sustained mental effort.

CDP-Choline vs. Alpha GPC vs. Choline Bitartrate: What’s the Difference?

Choline is a water-soluble nutrient similar in composition to B-vitamins. CDP-Choline, Alpha GPC, Choline Citrate and Choline Bitartrate are all sources of choline.

For more CDP Cholineinformation, please contact us. We will provide professional answers.

CDP-Choline (cytidine 5′-diphosphocholine): Is about 18% choline by weight and easily crosses the blood-brain barrier. Your body naturally synthesizes choline into CDP-Choline (Citicoline) in your brain.

Taken as a supplement, it’s then converted to cytidine and choline in your gut. Once it crosses the blood-brain barrier it’s converted back to CDP-Choline. The choline then assists cell membranes, and helps create acetylcholine.

The added benefit of CDP-Choline is with cytidine. Cytidine can convert into uridine which is critical in the brain. Uridine is needed to synthesize the phosphatidylcholine (PC) in neuron membranes. It helps repair neurons.

Choline Bitartrate: An economical form of choline, and about 40% choline by weight. So 1 gram of Choline Bitartrate offers 400 mg of actual choline. It does not easily cross the blood-brain barrier. So you won’t experience the same level of nootropic benefits as with Alpha GPC or CDP-Choline.

Alpha GPC: About 40% choline by weight and easily crosses the blood-brain barrier. Alpha GPC naturally occurs in your brain as a byproduct of phosphatidylcholine (PC). When your brain needs more choline, and the choline floating around in your brain is running low, it breaks down PC from cell membranes. And turns it into Alpha GPC.

Your body and brain loves it when you use Alpha GPC. Because it doesn’t have to cannibalize its own cells to get more choline.

How does CDP-Choline Work in the Brain?

CDP-Choline boosts brain health and function in several ways. But two in particular stand out.

1. CDP-Choline is metabolized in the gut wall and liver to form choline and cytidine. Once choline and cytidine cross the blood-barrier they re-synthesize back into CDP-Choline (Citicoline).[iii]

In the brain choline aids in the synthesis of acetylcholine. And the release of dopamine.[iv] Acetylcholine is a neurotransmitter associated with memory and learning.

2. CDP-Choline helps repair neural membranes. Choline is a precursor to the neurotransmitter acetylcholine (ACh) in your brain. ACh carries nerve impulses across synapses. And then is broken down by enzymes.

ACh is then reassembled for reuse. But this breakdown/reassembly process isn’t foolproof. Some ACh gets lost in the process. So your brain goes looking for more choline to make ACh.

If there isn’t enough choline in your blood, it gets it from the phosphatidylcholine (PC) that makes up the outside of the cell membrane of your neurons. The PC in the cell membrane releases choline to help make acetylcholine.

When your neurons lose too much choline, they lose integrity. Nerve impulses break down, and cognitive abilities decline.[v]

Scientists in the lab at MIT showed that this is where uridine steps in. The cytidine in CDP-Choline converts to uridine in your body. And it works as a bridge between choline and neuron membrane synthesis.

Uridine is needed to synthesize the PC in neuron membranes. It is first converted to CDP-Choline. Which is then synthesized into new PC. This new PC can then repair damaged neuron membranes. Membranes that were raided to make acetylcholine.[vi]

How things go bad

As we get older, our brain chemistry and energy metabolism changes. This can happen at any age once we enter our adult years.

↓ Brain cell membranes degenerate

↓ Recall, reaction time and mood diminish

↓ Acetylcholine levels decline[vii]

All of these changes can happen at any age. And our bodies are influenced by the food we eat, what we drink, lifestyle habits, the air we breathe and more.

So CDP-Choline can help for age-related cognitive decline, as well as a student looking to do better in school. By boosting acetylcholine and dopamine. And rebuilding neurons in the brain.

CDP-Choline benefits

Research from hundreds of studies have shown that CDP-Choline will:

• Boost cognition[viii]
• Increase brain energy and speed up formation of brain membranes[ix]
• Boost production of acetylcholine[x]
• Increase blood flow to the brain[xi]
• Offset the harmful effects of stroke[xii]
• Improve memory and learning ability[xiii]
• Boost cognitive performance and memory in Alzheimer’s patients[xiv]

CDP-Choline is water-soluble and quickly enters your brain after you take it. In fact, studies show it has nearly 100% bioavailability in your body. Take it orally or intravenously and your body absorbs the same amount.

Once in your brain it boosts signal transmission, and repairs neurons. CDP-Choline improves your brain function and memory by directly increasing levels of acetylcholine and dopamine. And repairs neurons at the same time.

How does CDP-Choline feel?

The most profound indication of the power of this supplement is with those who have suffered a stroke.

Stroke survivors report that after continued usage of CDP-Choline, most of the noticeable effects of the stroke are gone. Including muscle paralysis and weakness.

Neurohackers report they are better able to concentrate and focus. And experience a significant boost in cognition.

You can feel more mentally alert. And you may even ease the fatigue associated with clinical depression by using CDP-Choline.

Some use CDP-Choline as an alternative to the stimulants prescribed for ADHD.

CDP-Choline Clinical Research

In a study at the University of Utah, 75 healthy males were given 250 mg, 500 mg of CDP-Choline, or a placebo. Tests were recorded after 28 days of supplementation.

The adolescent males receiving 250 or 500 mg of CDP-Choline showed improved attention and psychomotor speed. And reduced impulsivity compared to adolescent males who received placebo.

This study indicates CDP-Choline is effective even in younger age groups. And can be particularly helpful to those dealing with ADHD.[xv]

CDP-Choline Enhances Cognition

A study published in Food and Nutrition Sciences assessed the potential cognitive-enhancing effects of Citicoline (CDP-Choline) in healthy, adult women.

This double-blind, randomized, placebo-controlled trial worked with 60 healthy women from 40 – 60 years old. Each volunteer was given a daily dose of 250 mg or 500 mg of Citicoline, or a placebo for 28 days.

The women who took either dose of Citicoline for 28 days showed a significant improvement in cognition.

The researchers suggested that Citicoline may improve attentional performance in middle-aged women. And it might eliminate the attention deficits associated with central nervous system disorders (i.e. ADHD).

CDP-Choline Improves Memory

Researchers in Japan studied 16 men and women who were given either 500 mg or mg of Citicoline for 6 weeks. Magnetic resonance spectroscopy (MRS) was used to study the brains of the participants at the end of the study.

The research team found ATP in the neurons of those in the study increased by over 14%. And membrane phospholipids were boosted by over 32%. These finding were in specific areas of the brain associated with cognition. And the effect was even more pronounced in the group that received the lower dose of Citicoline.

The researchers concluded that Citicoline supplementation could help prevent cognitive decline associated with aging. Along with an increase in brain energy reserves and utilization. And an increase in the components needed to synthesize and maintain cell membranes.

CDP-Choline Recommended Dosage

Recommended CDP-Choline dosage is 250 – 500 mg per day. Taken no more than twice per day. Two daily doses would be one CDP-Choline dose in the morning, and one in the early afternoon.

If you’re adding CPD-Choline to your stack with a racetam, a typical ratio would be 250 mg of Citicoline to 1 gram of Aniracetam or 4 grams of Piracetam.

CDP-Choline Side Effects

Recommended dosages even for extended periods are considered well-tolerated and safe. While CDP-Choline is considered non-toxic, it is possible to experience toxicity with too much choline in your body.

If you experience trouble sleeping, headache, diarrhea, low or high blood pressure, nausea, blurred vision or chest pain – you should stop using CDP-Choline.

Type of CDP-Choline to Buy

CDP-Choline is sold in capsule and powder form. Capsules are usually 250 – 500 mg each. 500 mg of CDP-Choline in powder form is equivalent to 2-level 1/8 tsp scoops.

Cognizin® is a patented, allergen-free, and water-soluble form of CDP-Choline shown in clinical trials to boost brain cell membrane formation by 26%. And increase brain energy by 13.6%.[xvi]

CDP-Choline is often found in pre-formulated nootropic stacks. But as Cognizin® is only offered in premium stacks.

For example, Mind Lab Pro® includes effective doses of 11 brain enhancing nootropic compounds including 250 mg of Citicoline. And Performance Lab® Mind also includes 250 mg of Citicoline.

I recommend Mind Lab Pro® because it addresses all aspects of anxiety, memory and cognitive enhancement, stabilizes mood, brain repair, and maintenance. See my full Mind Lab Pro review for more.

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