The 6 Best Choline Supplements in 2024, Reviewed by a Nutrition Coach
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When people think about essential nutrients, most (probably including you) consider the macronutrients—proteins, carbohydrates and fats—as well as important micronutrients such as vitamins and minerals. This means that other essential nutrients like choline often go unnoticed, despite their significant roles in numerous vital functions within the body. From supporting brain health and cognitive function to aiding in the development of cell structure and optimal liver function, choline plays an integral part in our overall well-being.
While choline is naturally found in various foods, many individuals fall short of the recommended daily intake levels. This is why choline supplementation has gained attention. This article dives into the world of choline supplementation, shedding light on its potential benefits, considerations for proper usage and recommending the best choline supplements according to a certified nutritionist.
This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.
Our Picks for the Best Choline Supplement of 2024:
- Best Overall Choline Supplement: Puritan's Pride Concentrated Ultra Lecithin
- Best Choline Supplement on Amazon: Nested Naturals Choline Bitartrate
- Best Choline Supplement for Pregnancy: Ritual Essential for Women Prenatal Multivitamin
- Best Choline Supplement for Fatty Liver: Double Wood Supplements Phosphatidylcholine
- Best Choline Supplement for Brain Health: Jarrow Formulas Citicoline (CDP Choline)
- Best Organic Choline Supplement: Standard Process Choline
Best Overall Choline Supplement: Puritan’s Pride Concentrated Ultra Lecithin
Puritan's Pride
Key features & specs
- Percent of daily value: 76 percent (men), 99 percent (women)
- Choline per serving: 420 milligrams
- Servings per container: 100 servings
- Serving size: 1 softgel
- Key ingredients: Phosphatidylcholine
- Best for: Individuals looking to come close to their recommended daily intake of choline with a single daily softgel capsule
- Price per serving: $0.17
Puritan’s Pride is a supplement brand that’s been around for 50 years. What I like about this company is its commitment to quality. They offer sourcing information for all of their ingredients, and all of their vitamins, minerals and supplements are tested and inspected multiple times throughout the manufacturing process.
Puritan’s Pride sells a variety of vitamins, minerals and nutritional supplements including their Concentrated Ultra Lecithin, which is completely free of artificial ingredients, comes in a 0.5-inch by one-inch softgel form and contains 420 milligrams of phosphatidylcholine per serving. This amount of choline is essentially enough to meet women’s recommended daily needs and approximately 75 percent of the RDA for men. Phosphatidylcholine supplementation has been found to support healthy cholesterol levels, as well as enhancing both liver and brain function. Dietary choline intake has also been correlated with improved cognitive function, especially in the elderly population (>60 years).
These factors, along with the budget-friendly price point and Puritan’s Pride's commitment to quality manufacturing processes (FDA regulated cGMP manufacturing facility), are why we believe this is the best overall choline supplement on the market.
Note: The product directions advise taking one softgel two times daily, but this would put you over the recommended daily intake level, so you should consult with a healthcare professional before following these guidelines.
What we like:
- Potent formula, containing 99 percent of the recommended daily allowance of choline for women and 76 percent for men
- Budget-friendly price point at under $0.20 cents per serving and the second most inexpensive option on our list
- Manufactured in an FDA regulated cGMP regulated facility
What to consider:
- This product’s choline comes from soy lecithin, and therefore is not ideal for individuals with a soy allergy
- Consumer reviews advise placing the bottle in a dark and cool area of the house to prevent the pills from sticking together
Best Choline Supplement on Amazon: Nested Naturals Choline Bitartrate
Nested Naturals
Key features & specs
- Percent of daily value: 91 percent (men), 118 percent (women)
- Choline per serving: 500 milligrams
- Servings per container: 45 servings
- Serving size: 2 vegan capsules
- Key ingredients: Choline bitartrate
- Best for: Individuals looking for a concentrated vegan choline supplement that’s made from non-GMO ingredients
- Price per serving: $0.42
Nested Naturals is a company that creates all-natural wellness supplements that can be easily integrated into your daily routine. What makes this company so unique is that, in addition to its line of classic supplements, they also have innovative herbal “superfood tonic” powders and provide recipes for mocktails using these products. This is a fantastic way to reduce alcohol consumption, while also promoting your overall health and well-being.
While choline is a main ingredient in their Brain Superfood Tonic, they also have a dedicated choline bitartrate supplement that’s formulated to meet both men’s and women’s daily needs.
Note that this is a concentrated choline supplement, and if you follow the supplement's recommended two-pill serving size, then you are getting 500 milligrams of choline per day. This is right at, if not above, the recommended daily intake level for men and women, so if you do consume choline through your diet, it may be wise to take a single pill (250 milligrams of choline bitartrate) to increase the longevity of the supplement and prevent exceeding the recommended daily intake levels.
All Nested Naturals supplements are available on the company's website, as well as Amazon for added convenience. This is especially helpful if you are an Amazon Prime member and can take advantage of the free two-day shipping.
What we like:
- Potent formula, containing 118 percent of the recommended daily allowance of choline for women and 91 percent for men
- Vegan and vegetarian friendly
- Free of common allergens (dairy, soy, egg, nut, corn and gluten)
- Third-party tested and certified for potency and the absence of heavy metals and microbial contamination
What to consider:
- Two-pill serving size exceeds the RDA for women
Best Choline Supplement for Pregnancy: Ritual Essential for Women Prenatal Multivitamin
Get 25% off your first month of Ritual! Code: SI25
Amazon
Key features & specs
- Percent of daily value: 10 percent (men), 13 percent (women)
- Choline per serving: 55 milligrams
- Servings per container: 30 servings
- Serving size: 2 vegan capsules
- Key ingredients: Vitamin D3, vitamin E, folate, vitamin B12, biotin, choline, iron, iodine, magnesium, boron, omega-3 as docosahexaenoic acid (DHA), vitamin K2
- Best for: Women who are looking to optimize their nutrition prior to and during pregnancy
- Price per serving: $1.30
Ritual is a supplement company that values creating products that are simple and backed by scientific research. They share their sources, suppliers and numerous studies backing the effectiveness of their products, delivering a visible supply chain that demonstrates their commitment to quality and traceability.
Ritual’s Prenatal Multivitamin is a quality multivitamin for women who are pregnant or planning to become pregnant. It delivers 12 key nutrients for before and during pregnancy, including 55 milligrams of choline. While only 13 percent of the recommended intake of 425 milligrams per day, a well-balanced diet should get you close to your daily choline needs. This is important during pregnancy because adequate choline intake has been shown to improve fetal cognition, neurodevelopment and optimal functioning of the placenta.
If you primarily follow a vegetarian diet lacking in choline-rich foods such as milk, eggs or meat, then you may want to incorporate an additional standalone choline supplement in conjunction with Ritual’s Prenatal Multivitamin.
Related Post: The Best Prenatal Vitamins for a Healthy Pregnancy
What we like:
- Contains a number of additional vitamins, minerals and omega-3 fatty acids to promote a healthy pregnancy
- Two “flavor essence” options available: citrus and mint
- Vegan and vegetarian friendly, as well as gluten and major allergen free
- Non-GMO Project Verified
What to consider:
- Contains a relatively small amount of choline compared to other supplements on our list
- Expensive—almost $1 more than the other choline supplements on our list
Best Choline Supplement for Fatty Liver: Double Wood Supplements Phosphatidylcholine Complex
Double Wood Supplements
Key features & specs
- Percent of daily value: 76 percent (men), 99 percent (women)
- Choline per serving: 420 milligrams
- Servings per container: 210 servings
- Serving size: 1 softgel
- Key ingredients: Phosphatidylcholine
- Best for: Individuals diagnosed with non-alcoholic fatty liver disease; women who are looking to achieve their whole RDA of choline and men who want the majority of their dose
- Price per serving: $0.10
Reputable supplement companies such as Double Wood have built their brand around transparency and quality. Each of their products are supported by third-party test results available on the company’s website so customers know exactly what they are purchasing and putting into their bodies.
Double Wood’s choline supplement, Phosphatidylcholine Complex, contains 420 milligrams of phosphatidylcholine, a molecule derived from soy lecithin that contains a well-tolerated, bioavailable source of choline. Due to the concentration of this formula, it's advised to consult with your primary healthcare provider before adding this supplement to your daily routine. This is especially true for individuals who consume a diet consisting of choline-rich foods like eggs, dairy and meat.
This amount of choline in Double Wood Supplements’ Phosphatidylcholine is the reason we chose it for individuals with nonalcoholic fatty liver disease (NAFLD). This disease has been linked to sustained low choline and phosphatidylcholine concentrations in the body. If you have been diagnosed with NAFLD, you should consult with a healthcare professional and see if supplementation with a choline supplement such as Double Wood Supplements’ Phosphatidylcholine complex will be right for you.
What we like:
- Potent formula, containing 99 percent of the recommended daily allowance of choline for women and 76 percent for men
- Certificates of analysis testing for purity, microbial analysis and heavy metals available on the Double Wood Supplements website
- Manufactured in a cGMP certified facility
- The lowest per-price serving on our list, and each container provides 210 servings
What to consider:
- Choline comes from soy lecithin and therefore is not ideal for individuals with a soy allergy
Best Choline Supplement for Brain Health: Jarrow Formulas Citicoline (CDP Choline)
Amazon
Key features & specs
- Percent of daily value: 45 percent (men), 59 percent (women)
- Choline per serving: 250 milligrams
- Servings per container: 60 servings
- Serving size: 1 capsule
- Key ingredients: Citicoline (CDP choline)
- Best for: Individuals who already consume some choline through their diet and want to ensure they are meeting their daily nutrient needs; aging adults who are suffering from memory loss or impaired cognitive function
- Price per serving: $0.35
Jarrow Formulas was founded in 1977 with the goal of supporting and promoting optimal health through high-quality supplementation. Jarrow Formulas’ commitment to quality extends to their team of in-house analytical chemists who test all of their products for purity and safety. That being said, it would be nice if they also sent their products out to third-party test labs to verify the results.
Jarrow’s choline supplement is unique in that it contains citicoline, also known as CDP choline, which is absorbed almost completely when taken orally. This means that almost all of the 250 milligrams of CDP choline per capsule is able to be utilized by the body. CDP choline in particular is also directly involved in the development of structural phospholipids, which leads to stronger cell membranes and is a major constituent of the grey matter in brain tissue. Grey matter is important because it contains a large number of neurons which allows individuals to control movement, memory and emotions.
Citicoline has also been shown to improve overall memory performance and potentially be beneficial against memory loss in the elderly population. Citicoline’s procognitive effects have also been demonstrated to be superior over choline and phosphatidylcholine supplementation. For these reasons, we believe Jarrow Formulas Citicoline supplement is one of the best to promote optimal brain health.
What we like:
- CDP choline is absorbed readily by the body
- CDP choline is shown to support brain health better than other choline supplements
- Manufactured in a cGMP facility
What to consider:
- Encapsulated using bovine gelatin, so this product is not vegan friendly
- No additional third-party testing
Best Organic Choline Supplement: Standard Process Choline
Standard Process
Key features & specs
- Percent of daily value: 33 percent (men), 42 percent (women)
- Choline per serving: 180 milligrams
- Servings per container: 90 servings
- Serving size: 1 tablet
- Key ingredients: Choline bitartrate
- Best for: Individuals looking for an organic, gluten-free, soy-free and vegan choline supplement
- Price per serving: $0.19
Standard Process is a supplement company that specializes in manufacturing and distributing whole food-based nutritional supplements. The company is known for its commitment to using high-quality ingredients sourced from organic and sustainable farms. Standard Process is also involved in every step of their supplement manufacturing process, including how they farm, source, manufacture and test their products for quality. Standard Process supplements are typically sold through healthcare professionals, including chiropractors, naturopathic doctors and other licensed healthcare providers, and aren’t available on the company's website. So if you are looking to purchase their choline supplement, then you will have to find it from a third-party vendor.
Their choline supplement contains 180 milligrams of choline bitartrate, which is intended to support healthy fat metabolism, liver function and cell membrane structure and function. Standard Process also ensures its choline supplement is vegetarian-friendly, gluten-free, non-dairy, non-soy and non-grain. Overall, this is another great supplement for individuals who consume some amount of choline through their diet, but are looking for that extra boost to help them meet their dietary intake needs.
What we like:
- Budget-friendly price point at under $0.20 per serving and the third most inexpensive option on our list
- Vegetarian-friendly, gluten-free, non-dairy, soy-free and grain-free
- Standard Process uses an intensive quality control process to ensure high-quality supplements
- Manufactured in a cGMP facility
What to consider:
- Supplements can be purchased online only through third-party vendors
What Is Choline?
Similar to B vitamins, choline is an essential nutrient that plays a number of important roles in the proper functioning of the human body. For instance, the body's brain and nervous system require choline to regulate memory, mood, muscle control and other important functions. While humans can produce some choline in the liver, the amount that the body naturally synthesizes is not sufficient to meet human needs.
Despite many people in the U.S. falling short of the recommended daily amount of choline, few people have symptoms of choline deficiency. This is likely because our bodies are able to produce some choline. However, if an individual's choline levels are very deficient, they can experience a number of unwanted negative side effects, such as non-alcoholic fatty liver disease.
Who Should Use Choline Supplements?
Choline supplements can be beneficial for various individuals, particularly those who have a deficiency or an increased demand for choline. Here are some groups of people who may benefit from adding a choline supplement to their daily routine.
- Vegans and vegetarians: With choline being predominantly found in animal products, vegans and vegetarians may have a greater risk for deficiency and should consult with a healthcare professional for guidance regarding supplementation.
- Pregnant and lactating women: Choline is important for the healthy development of an unborn or newborn baby, and pregnant women and mothers of newborns often have increased choline requirements. Adequate intake of dietary choline may be important for optimal fetal development and maternal liver and placental function.
- Athletes and active individuals: Intense physical activity and exercise can increase the demand for choline in the body. Choline plays a key role in muscle function and may help with exercise performance and recovery
Benefits of Choline
Choline is an essential nutrient that plays several vital roles in the body.
Enhanced brain function
Choline is a key component in the body’s production of acetylcholine, an important neurotransmitter involved in a variety of cognitive functions such as learning, memory and muscle control. This is why adequate choline consumption has been linked to enhanced cognitive function and a reduced risk of dementia and Alzheimer's disease.
Cell membrane structure
Choline is a primary component of phospholipids, which are essential for the structure and integrity of the body’s cell membranes. Structurally sound cell membranes are important because they are the protective layer that surrounds the cells and regulates the transport of materials entering or exiting the cell.
Lipid transport and metabolism
Choline is involved in the production of lipoproteins which transport and aid in the metabolism of lipids (fats) such as cholesterol. Two of the most well-known lipoproteins include high-density lipoprotein and low-density lipoprotein which are commonly referred to as HDL and LDL. These are common biomarkers used in blood tests to determine how much cholesterol is circulating in your body. The benefit of these lipoproteins is that they are able to absorb cholesterol in the blood and carry it back to the liver where it can be excreted from the body. This is necessary for the body to maintain healthy cholesterol levels and prevent cardiovascular disease.
Related Post: The Best Diets for Heart Health
Improves cardiovascular health
Choline plays a protective role in cardiac health, likely due to its anti-inflammatory effect. Reducing inflammation is important because if it's left unchecked, it can cause damage to healthy cells, tissues and organs such as blood vessels and the heart. A study in Scientific Reports found that choline reduced inflammatory blood markers in the body like interleukin-6.
Optimal liver function
Choline metabolism primarily occurs in the liver, and when humans eat diets low in choline, fatty liver is one of the earliest adverse effects to develop. Adequate choline consumption is essential for preventing cholesterol and other lipids from accumulating in the blood, and will therefore promote optimal liver health.
Fetal development
Adequate choline consumption is particularly important during pregnancy as it contributes to proper brain development and may help to prevent neural tube defects. This is why many prenatal and perinatal supplements contain significant amounts of choline.
How Much Choline Should I Take Per Day?
The recommended dietary intake of choline depends on various factors such as age, sex and current stage of life, including pregnancy or while breastfeeding. Here is a table showing the intake recommendations for choline developed by the Food and Nutrition Board of the Institute of Medicine.
| Age | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
Birth to 6 months | 125 mg/day | 125 mg/day | — | — |
7-12 months | 150 mg/day | 150 mg/day | — | — |
1-3 years | 200 mg/day | 200 mg/day | — | — |
4-8 years | 250 mg/day | 250 mg/day | — | — |
9-13 years | 375 mg/day | 375 mg/day | — | — |
14-18 years | 550 mg/day | 400 mg/day | 450 mg/day | 550 mg/day |
19+ years | 550 mg/day | 425 mg/day | 450 mg/day | 550 mg/day |
Choline Precautions
Consuming too much choline can cause some potential issues. Excessive choline intake is associated with a fishy body odor, vomiting, heavy sweating and salivation, hypotension and liver toxicity. However, these side effects are unlikely unless you are consuming over the established upper intake level of 3,500 milligrams of choline per day. For healthy individuals, supplementing with choline is generally considered to be safe, but as always, it is recommended to consult with a healthcare professional before adding a choline supplement to your daily routine.
How to Choose the Best Choline Supplement for You
In order to choose the best choline supplement, there are a few factors you should consider such as your health and wellness goals, your current stage of life, the type and concentration of choline in the supplement and whether you prefer a supplement that contains additional ingredients like vitamins and minerals.
- Consider your diet: Individuals who consume a diet including animal products will likely be taking at least close to sufficient levels of choline. Therefore, they shouldn’t need to supplement with highly concentrated (400 to 500 milligrams) choline supplement. However, for individuals who consume primarily a plant-based diet, which is generally low in dietary choline, they might need the additional choline from a more concentrated supplement to meet their needs.
- Stage of life: It’s worth noting that, while choline is naturally present in many foods, some individuals may have higher choline requirements depending on their age or stage of life, which may necessitate additional supplementation. For example, individuals who regularly engage in strenuous exercise, or women who are trying to become pregnant, are pregnant or breastfeeding can require additional choline and may favor a more concentrated choline supplement.
- Supplement form: Choline supplements come in a variety of different forms such as pills, tablets and powders, and may also include additional vitamins and minerals. Consider which type of choline supplement will lead to the most consistency and best help to meet your unique needs.
What to Avoid in a Choline Supplement
Here are a few things to consider when determining which choline supplement to purchase.
- Allergies or sensitivities: Certain choline supplements are derived from soy lecithin and may need to be avoided by individuals with a soy allergy. Be sure to carefully read the ingredient list to ensure there are no allergens or additives that could potentially cause an adverse reaction.
- Choline dosage level: While choline is an essential nutrient, excessive intake of choline can lead to potential side effects. Avoid taking doses higher than the recommended daily intake unless specifically advised by a healthcare professional.
- Supplement companies' reputation: Choose supplements from well-known and reputable supplement companies. Opt for brands that follow good manufacturing practices and have their products independently tested by third-party labs for quality and purity.
Our Methodology: How We Chose the Best Choline Supplement
We chose our list of the best choline supplements on the market by taking into account a number of different factors such as the different forms of choline available, including phosphatidylcholine, choline bitartrate, citicoline and alpha-GPC. We also reviewed the scientific literature to provide you with the potential benefits of choline supplementation and the recommended daily intake levels. Finally, we looked at customer reviews and analyzed third-party testing data. We do our best to ensure that the supplements we recommend are of the highest quality and will provide users with the intended benefits.
Choline Supplements FAQs
What is the best source of choline?
Choline can be obtained from various food sources, including eggs, meat, poultry, seafood, dairy products and certain plant-based foods like cruciferous vegetables, nuts and legumes. For reference, an egg is one of the best sources of dietary choline, and contains around 150 milligrams of choline per serving.
Is alpha GPC choline better than CDP choline?
Alpha-GPC (alpha-glycerophosphocholine) and CDP-choline (cytidine diphosphate choline) are both sources of choline that are commonly used in dietary supplements. While they both provide choline to the body, there are some differences between these two sources. The main difference is in terms of the way they work in the body. Alpha-GPC is primarily used in the production of the neurotransmitter acetylcholine, which helps to enhance brain function, while CDP-choline is more heavily involved in the synthesis of phospholipids to support cell membranes.
Because of these differences, it's difficult to say whether one form of choline is superior to the other. Factors such as personal preferences, specific health conditions and desired outcomes should be considered when choosing between alpha-GPC and CDP-choline.
If you are someone who uses a pre-workout supplement, many of the newest pre-workout powders include alpha-GPC in their formulation to enhance power output and delay muscle fatigue.
Should choline be taken at night or morning?
The scientific literature does not specify a time of day that's best for choline supplementation. However, some individuals may find that supplementing with choline early in the day increases alertness and may provide cognitive benefits throughout the day. These effects can vary from person to person, so experiment with different timing options to determine what works best for you.
What are the symptoms of low choline?
A serious choline deficiency is relatively rare; however, low choline levels in the body can lead to impaired cognitive function, loss of muscle control and liver dysfunction. If you suspect a choline deficiency, consult with a healthcare professional for a proper diagnosis and guidance on appropriate dietary adjustments.
What depletes choline?
Choline levels are depleted naturally over time if you lack dietary intake of the essential nutrient. In addition, choline levels have been shown to drop during times of chronic stress or during bouts of strenuous exercise. One study measuring plasma choline levels in trained athletes found that after running a marathon, plasma choline levels were reduced by approximately 40 percent.
Takeaway: Is a Choline Supplement Worth It?
In most cases, if you prioritize a well-balanced diet, then you are likely able to come close to the recommended daily intake of choline; although, there are instances in which supplementation may be worth considering. If you consume a largely plant-based diet, regularly participate in intense exercise or are pregnant or breastfeeding, then a choline supplement will help to ensure you are supporting your body's needs.
As always, it’s best to consider your personal health and fitness goals and consult with a healthcare professional to determine if choline supplementation is right for you. We hope our list of the best choline supplements available helps to steer you in the right direction in choosing the right supplement to suit your specific health and wellness needs.
Prices are accurate and items in stock as of publish time.
