THE ULTIMATE GUIDE TO CHOLINE SUPPLEMENTS

Choline is an essential nutrient, similar to a vitamin. Adequate amounts of choline are required for normal functioning of the body, including heart health, brain development and functioning, liver function, muscle movement, nervous system and metabolism.

IS CHOLINE SUPPLEMENTATION NEEDED?

The Adequate Intake (AI) for adult women is 425mg/ day, pregnant women need 450mg/day, breastfeeding women and adult men need 550mg/ day. While our livers produce small amounts of choline, most of our choline needs should be obtained from our diet.

Choline is found in a wide variety of foods, including beef and chicken liver, eggs, cod and salmon. Mean choline intakes in the USA, however, are far below the Adequate Intake established by the Institute of Medicine. This calls for supplementation with Choline.

WHICH CHOLINE FORM TO CHOOSE?

Choline comes in different forms with different absorption and choline content. Alpha GPC is the most bioavailable form of Choline.

Form

Absorption*

Choline %

Overall*

Alpha GPC

+++

40.3%

#1

CDP Choline

+++

21.4%

#2

Choline Citrate

++

37.4%

#3

Phosphatidylcholine

++

13.7%

#4

Choline Bitartrate1

+

41.1%

#5

1 WATCH-OUT: Choline Bitartrate could lead to kidney and bladder stones*

SOY FREE SOURCE: BETTER CHOICE FOR EVERYONE

Choline as a supplement can be derived from sunflowers lecithin from or soy lecithin. The extraction process from sunflowers involves cold press, while from soy – chemicals . Soy lecithin may also cause bloating, diarrhea and nausea.

URIDINE: THE ESSENTIAL CHOLINE BOOSTER

If you are considering supplementation with Choline, in addition to choosing Alpha GPC as its source, it will be beneficial to take it with Uridine. Uridine is a building block of DNA and RNA and supports the absorption of Alpha - GPC.  The two work synergistically to boost memory and overall cognitive function, being a better choice than only a choline supplement.

A PERSONAL NOTE ON INACTIVE INGREDIENTS

If you are buying a supplement, my recommendation is to look also at the inactive ingredients. If the product is in a capsule, there is no really a need for inactive ingredients other than the capsule itself. Many brands, however, put other things inside: from fillers such as rice flour to things I consider nasty: silicon dioxide, stearic acid, magnesium stearate, maltodextrin, starch, etc.

You can purchase Dr. Maxwell Alpha GPC Choline + Uridine from this website or Amazon