Choline bitartrate

Tier 2 — promising · Cognition · Liver · Methylation

The most affordable supplemental choline form, providing good bioavailability at a fraction of the cost of alpha-GPC or citicoline. Essential for liver health and acetylcholine production for memory and muscle control. The EU recommends 400 mg per day for adults, 480 mg during pregnancy. 90 percent of Americans under-consume choline. The fishy odour risk is dose-dependent above 3 g per day.

Dose: 250–500 mg/day for general maintenance; 450 mg during pregnancy; affordable and effective choline source