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Choline

Cognition · Liver · Methylation

Tier 2 — Promising

What it is

An essential nutrient that 90% of Americans under-consume. Critical for brain cell signaling, liver fat metabolism, cell membrane integrity, and methylation pathways. Pregnant women need 450 mg/day for fetal brain development — and many don't get enough. Eggs and liver are the best dietary sources. The tolerable upper limit is 3,500 mg/day; high doses can cause fishy body odour.

Efficacy

3/5

Safety

4/5

Research

3/5

Onset

2/5

Cost

4/5

Drug-int.

4/5

Dose

250–550 mg/day; 450 mg/day during pregnancy. CDP-choline and alpha-GPC preferred for brain effects; bitartrate for general use.

Time of day & tips

Take with food to minimise any stomach upset. Take in the morning or with lunch — can be mildly stimulating. High doses (above 3.5 g/day) may cause fishy body odour.

Sensitive populations: This supplement's evidence base touches pregnancy, pediatric, or other sensitive populations. Confirm any change with your healthcare provider before use.

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