Choline
Choline is an essential nutrient needed for acetylcholine production. It supports brain function and can contribute to better focus.
Clinical dosage
Origin
Natural & syntheticCholine is naturally found in eggs (especially the yolk, 147mg per egg), liver, fish, and soybeans. The average diet provides 300-400mg per day, below the recommended intake of 550mg for men and 425mg for women. In supplements as choline bitartrate, CDP-choline, or alpha-GPC.
Safety
Choline is an essential nutrient that most people don't get enough of through diet. Doses up to 3,500mg per day are considered safe (IOM). At higher doses a fishy body odor may occur. Choline is important for liver, brain, and muscle control.
For comparison
Two eggs provide about 300mg of choline, almost half the daily recommendation. Most people don't get enough choline. In pre-workouts, choline is added for mental focus, comparable to the clarity you feel after a hearty egg breakfast.
Dosage by weight and gender
The recommended daily intake of choline is 550mg for men and 425mg for women (IOM). For cognitive support during exercise, 250-500mg choline bitartrate or 300-600mg alpha-GPC is recommended. Body weight plays a limited role. During pregnancy the need increases to 450mg per day.
Frequently asked questions
What does choline do?▼
Choline is essential for producing acetylcholine, a neurotransmitter involved in memory, focus, and muscle contractions. In pre-workouts it improves the mind-muscle connection and mental sharpness. It's also important for liver function.
Is choline dangerous?▼
No, choline is an essential nutrient. Most people actually don't get enough. At very high doses (>3,500mg) side effects like fishy body odor, sweating, and stomach issues may occur. Pre-workout doses are well below this limit.
How much choline per day?▼
550mg per day for men, 425mg for women. Pre-workouts usually contain 250-500mg choline bitartrate. Add this to what you get from food (about 300-400mg from an average diet). Alpha-GPC is a more effective form for cognitive benefits.
Scientific sources
The clinical dosages on this page are based on peer-reviewed research.
- Choline: an essential nutrient for public healthZeisel SH, da Costa KA — Nutr Rev (2009)
Pre-workouts with Choline
No products found with this ingredient