Choline
Choline is an essential nutrient needed for acetylcholine production. It supports brain function and can contribute to better focus.
What the research shows
No sound research in humans.
Choline being an essential nutrient is settled; see the 2009 overview, funded by grants from the US NIH. Taking extra while you already get enough is a different question, and it has been tested three times in randomised trials in healthy people: twenty cyclists on 2.43 grams of choline bitartrate (1995), fourteen soldiers on 8.4 grams of choline citrate (2000) and thirteen men on 50 mg per kilo of body weight (2002). In all three, blood choline went up and everything else stayed the same: time to exhaustion, strength, reaction time, vigilance, spatial memory and working memory. So the research was done, it simply yields no evidence. Watch the form as well: alpha-GPC is a different compound with its own verdict, and choline bitartrate reaches the brain poorly.
Who it makes sense for: Relevant for people who get too little: those eating few eggs, little meat and fish, vegans and pregnant women. For focus during a workout in someone who eats normally, the studies found nothing. A serving with 250 mg of choline bitartrate delivers about 100 mg of choline, less than what sits in two eggs.
How we weigh evidenceClinical 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 et al. (2009)Funded by: Gefinancierd met subsidies van de Amerikaanse National Institutes of Health (NIA en NIDDK). Geen fabrikant betrokken.
- Effect of choline supplementation on fatigue in trained cyclistsSpector SA et al. (1995)
- The effects of choline supplementation on physical performanceWarber JP et al. (2000)
- Choline ingestion does not modify physical or cognitive performanceDeuster PA et al. (2002)
Pre-workouts with Choline
5% Nutrition 5150
2 flavors
Hardcore pre-workout with 400mg caffeine from multiple sources, 4g citrulline, and 2.5g beta-alanine. Not for beginners — one of the strongest pre-workouts on the market.
BSN N.O.-Xplode
3 flavors
Legendary pre-workout from BSN with 6g citrulline, 3g creatine, and 200mg caffeine. Popular for years with a complete formula for energy and pump.
We keep the dosages and values on this page as accurate as possible based on selected studies. New research may change these values. Nothing on this page is medical advice. If you have any doubts, always consult a doctor.