Citicoline (CDP-Choline)
What it is
Supports brain function by providing choline in a form that readily crosses the blood-brain barrier. A 2024 review of 22 trials found it significantly improves thinking ability in mild cognitive decline. Better tolerated than Alpha-GPC with no stroke risk concerns raised. Also used in European hospitals as part of stroke recovery protocols. Most people don't get enough choline from diet alone.
Dose
250–500 mg/day for cognition; 500–2,000 mg/day in stroke recovery protocols
Time of day & tips
Take in the morning or early afternoon — can be mildly stimulating. Can be taken with or without food. No major drug or food interactions. Avoid evening doses if sleep-sensitive.
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