Published On By Rachel Nall

Choline supplements may support the structural integrity of cell membranes through their role in phospholipid metabolism and contribute to normal liver function by aiding in fat transport and methylation reactions.

Although your liver produces small amounts of choline, it’s usually not enough to meet your body’s full needs. Food sources like eggs and legumes may help, but they often fall short, especially if you’re under mental stress or physically active.

Supplementing with choline in forms like choline bitartrate, Alpha-GPC, or CDP-Choline can help close the gap, with each type offering different absorption rates and potential benefits.

This article outlines the 8 best choline supplements, highlighting their forms, dosages, and potential applications to help you make an informed choice based on your specific nutritional needs.

What Are Choline Supplements?

Choline supplements contain bioavailable forms of choline that your body can use to support neurological function, liver health, and methylation processes more effectively than diet alone.

Some choline supplements, like Alpha-GPC and CDP-Choline, are formulated to cross the blood-brain barrier efficiently. They may directly support acetylcholine production and help maintain healthy brain cell membranes, making them suitable for cognitive performance, focus, and mental clarity.

Other formulations, such as CDP-Choline, may provide not only choline but also cytidine, a compound that could aid in the formation of brain phospholipids like phosphatidylcholine and phosphatidylserine. This dual action might make certain supplements more beneficial for long-term brain structure and function.

Choline supplements could also support one-carbon metabolism by increasing your body’s supply of betaine, a compound involved in methylation. This could help regulate homocysteine levels and support essential processes like DNA synthesis and liver detoxification, which is especially important if you have higher methylation demands due to stress, pregnancy, or genetic factors.

8 Best Choline Supplements

  1. Nested Naturals Choline Bitartrate

    Nested Naturals Choline Bitartrate

    Nested Naturals Choline Bitartrate 500 mg may support mental clarity, focus, and memory. It may help counteract brain fog and improve concentration during work, study, or daily activities.

    As per the makers, Nested Naturals Choline Bitartrate could support healthy brain function by promoting key biochemical processes that sustain learning. They also mention that regular intake of this formula might help improve your mental clarity, as choline has an important role in maintaining the health of brain cells and their communication pathways. These effects can help you stay alert and mentally engaged throughout the day.

    Nested Naturals Choline Bitartrate could also assist in the metabolism of fats and cholesterol, which is important for maintaining healthy blood vessels and heart function. It is said to be vegan, non-GMO, and free from allergens like dairy, soy, nuts, and corn.

    Pros

    • May support memory and cognitive function in adults.
    • Could enhance brain development during pregnancy.
    • Might improve focus and mental clarity.
    • May assist in reducing brain fog.

    Cons

    • May lead to increased irritability or restlessness.
    • Some people might find the capsules difficult to swallow.
  2. NatureMade Choline Extra Strength

    NatureMade Choline Extra Strength

    According to the official website, Nature Made’s Choline Extra Strength provides 800 mg of choline per serving, which consists of three capsules taken daily. This product contains choline in the form of choline bitartrate, a clinically studied ingredient known to support focused attention, particularly in young adults.

    The makers state that  Nature Made’s Choline Extra Strength might enhance memory retention, mood regulation, and muscle control, which can support brain and nervous system health.

    Nature Made’s Extra Strength Choline is said to be formulated without artificial colors, preservatives, or flavors, and it is gluten-free and vegetarian. The official website highlights that the recommended dosage for this formula is three capsules daily, taken with water and a meal to promote optimal absorption.

    Pros

    • May support healthy liver function by aiding fat metabolism.
    • Might help lower the chances of developing a fatty liver disease (especially non-alcoholic).
    • Could promote nervous system health.
    • May support acetylcholine production, essential for neurotransmission.

    Cons

    • Could disrupt sleep patterns or cause insomnia in sensitive people.
    • Some people may find the product pricing higher.
  3. Now Foods Choline

    Now Foods Choline

    As per the official website, Now Foods Choline 300 mg Veg Capsules provide a concentrated source of choline, an essential water-soluble nutrient often categorized within the B-vitamin complex. This formula provides 300 mg of choline, derived from 730 mg of choline bitartrate, a bioavailable form.

    Now Foods Choline comes in a bottle containing 100 vegetarian capsules made with hypromellose, a plant-based cellulose capsule material suitable for vegans and vegetarians. It also features ascorbyl palmitate, an antioxidant form of vitamin C that helps preserve product stability, and silicon dioxide, a natural anti-caking agent that ensures consistent dosage.

    The makers state that Now Foods Choline may help make up healthy cell membranes, which are essential for maintaining cellular integrity, nutrient transport, and communication. It could also support the structure and function of every cell in your body.

    Now Foods Choline might assist in the transportation and metabolism of fats, helping prevent the accumulation of fat in the liver.

    Pros

    • May help in muscle control and coordination.
    • Could contribute to improved athletic performance and stamina.
    • Might reduce inflammation markers in some people.

    Cons

    • Overuse could contribute to cardiovascular risk through TMAO production.
    • Might cause skin rashes or allergic reactions in rare users.
  4. Thorne Phosphatidyl Choline

    Thorne Phosphatidyl Choline

    Thorne’s Phosphatidyl Choline may provide a precise dose of 420 mg of phosphatidylcholine per gelcap, with 60 gelcaps in each bottle. The active ingredient, phosphatidylcholine, is derived from soy phosphatides but contains no soy protein, minimizing allergenic risk. The gel caps are made from bovine gelatin combined with purified water and vegetable glycerin, and the product is gluten-free and dairy-free.

    As per the official website, Phosphatidylcholine in this formula is a critical phospholipid that makes up a substantial portion of cell membranes, especially those of hepatocytes, the liver’s primary cells. Hepatocytes have a high turnover rate, and phosphatidylcholine is essential for synthesizing new, healthy membranes to replace damaged ones. This membrane renewal process is vital for maintaining the liver’s ability to perform detoxification and metabolic functions efficiently.

    Thorne’s Phosphatidyl Choline may help protect your cells from a range of hepatotoxins. These include ethanol, which induces oxidative damage and inflammation, carbon tetrachloride, a solvent that causes lipid peroxidation and cell membrane disruption, and trichloroethylene, an industrial chemical linked to toxicity. This formula could help stabilize cell membranes by integrating into the phospholipid bilayer, reducing oxidative stress, and promoting faster regeneration of healthy liver tissue.

    Pros

    • May assist in methylation processes critical for DNA synthesis.
    • May support cardiovascular health by regulating homocysteine levels.
    • Might reduce the risk of neural tube defects during fetal development.

    Cons

    • Might interact with certain medications like anticholinergic drugs.
    • May be unsuitable for people with trimethylaminuria (TMAU).
  5. CDP Choline Supplement

    CDP Choline Supplement

    Double Wood Supplements CDP Choline could help increase your body’s choline levels. CDP Choline, also called citicoline, is a water-soluble nutrient that functions as a precursor to acetylcholine, which is known as a neurotransmitter essential for many cognitive processes, including memory, focus, and mood.

    According to the makers, Double Wood Supplements CDP Choline might support the formation and retention of memory, enhance working memory, and improve mental energy and cognitive function.

    Acetylcholine plays a critical role in brain signaling and cognitive health, while CDP Choline also provides cytidine, which converts to uridine in the brain. Uridine supports neuroplasticity and the synthesis of neuronal membranes, contributing to long-term brain health and neuroprotection. Regular supplementation with Double Wood Supplements CDP Choline may therefore not only boost immediate cognitive performance but also promote sustained brain wellness.

    Pros

    • May aid in the synthesis of phospholipids essential for cell membranes.
    • Could help with mood regulation in some people.
    • Might assist in managing symptoms of ADHD.

    Cons

    • Might cause a metallic taste in the mouth.
    • Could aggravate preexisting liver conditions if misused.
  6. Nutricost Choline Bitartrate Capsules

    Nutricost Choline Bitartrate Capsules

    As per its official website, Nutricost Choline Bitartrate Capsules deliver 650 mg of choline bitartrate per capsule that your body might need for various critical functions.

    Choline in this formula is often classified alongside B vitamins and could play an important part in supporting the function of your cells throughout the body. It works as a precursor to acetylcholine, which could support muscle control and cognitive processes.

    The makers of Nutricost Choline Bitartrate also claim that it could support liver health by participating in lipid metabolism. It may also support the synthesis of phosphatidylcholine, an essential phospholipid that enhances cell membrane integrity and could help prevent the buildup of fat in the liver.

    The makers state that Nutricost Choline Bitartrate Capsules may help support brain function by boosting neurotransmitter production, promote liver wellness by aiding fat metabolism, and contribute to cardiovascular function through methylation pathways.

    Pros

    • May support healthy metabolism and energy production.
    • Could protect against age-related cognitive decline.
    • May assist in hormone regulation.

    Cons

    • Could lead to body odor.
    • Might trigger headaches or dizziness in some users.
  7. Pure Encapsulations Choline

    Pure Encapsulations Choline

    As per the official website, one capsule serving of Pure Encapsulations Choline Bitartrate contains 275 mg of choline bitartrate, which might support healthy methylation. Methylation is a fundamental biochemical process in which methyl groups (–CH3) are added to DNA, proteins, and other molecules, potentially regulating gene expression, DNA repair, and detoxification pathways.

    The makers mention that including Nutricost Choline Bitartrate Capsules in your daily routine could help support optimal methylation and its downstream effects on DNA production and cellular maintenance.

    Pure Encapsulations claims to formulate Nutricost Choline Bitartrate Capsules without common allergens and unnecessary additives. It is said to be free from wheat, soy, dairy, eggs, gluten, artificial colors and sweeteners, GMOs, tree nuts, peanuts, sesame, magnesium stearate, hydrogenated oils, trans fats, coatings, fillers, and preservatives.

    Pros

    • Might support better sleep quality through neurotransmitter balance.
    • Could improve fat utilization in the body.
    • May enhance endurance and decrease fatigue during exercise.

    Cons

    • Might result in low blood pressure in some people.
    • May cause sweating and excessive salivation in high doses.
  8. Nusapure Choline Bitartrate

    Nusapure Choline Bitartrate

    NusaPure offers Choline Bitartrate capsules that contain 650 mg of choline bitartrate per 2-capsule serving. It may support cognitive processes such as focus, mental clarity, and memory retention alongside healthy nervous system regulation.

    The makers highlight that their NusaPure Choline Bitartrate formula could also assist in producing very low-density lipoproteins, which help export fats from the liver, potentially reducing the risk of fat accumulation and promoting metabolic and liver health.

    NusaPure Choline Bitartrate capsules might also help maintain cell membrane structure through its role in synthesizing phospholipids like phosphatidylcholine and sphingomyelin. These compounds maintain membrane integrity, fluidity, and cellular signaling, which are essential for overall cell function and survival.

    Pros

    • Might support detoxification pathways in the liver.
    • Could assist with muscle recovery post-workout.
    • Might reduce risk factors for cognitive disorders like Alzheimer’s.

    Cons

    • May cause a fishy body odor due to excess trimethylamine buildup.
    • Could lead to gastrointestinal issues like nausea or diarrhea.

Side Effects Of Choline Supplements

  1. Fishy Body Odor

    When you take high doses of choline supplements, your gut bacteria metabolize choline into trimethylamine, a volatile compound responsible for a strong fishy smell. Normally, your liver enzyme flavin monooxygenase 3 converts TMA into trimethylamine N-oxide, which is odorless and safely excreted.

    However, variations or reduced activity in FMO3 can impair this process, causing TMA to accumulate and be excreted through sweat, urine, and breath. This is known as trimethylaminuria, which may become more pronounced when choline intake exceeds 3.5 grams per day or when genetic polymorphisms reduce FMO3 function. The imbalance could also be worsened by gut microbiota composition favoring TMA-producing bacteria.

  2. Methylation Imbalance

    Choline’s metabolic conversion to betaine contributes methyl groups vital for remethylating homocysteine into methionine, a key reaction in one-carbon metabolism. Taking excessive choline supplements might flood your methylation pathways, potentially disrupting the delicate balance required for proper DNA methylation and gene expression regulation. This effect could be particularly significant if you carry polymorphisms in methylation-related genes such as MTHFR C677T or BHMT variants, which already compromise methyl donor availability or enzyme efficiency. Overmethylation or altered homocysteine levels may impact cardiovascular health, neurotransmitter synthesis, or liver function. If you also supplement with folate, vitamin B12, or methionine, the combined methyl donor load could heighten the risk of methylation-related side effects, making dose management important.

  3. Gastrointestinal Discomfort

    You might experience gastrointestinal symptoms like nausea, cramping, bloating, or diarrhea when taking certain choline supplements, especially choline bitartrate. This is partly due to its osmotic effects that draw water into the intestines, increasing motility and leading to loose stools. Increased acetylcholine from choline supplementation can stimulate muscarinic receptors in the gut’s smooth muscle and secretory cells, enhancing digestive secretions and peristalsis. These effects tend to be dose-dependent, with doses above 1 gram per serving more likely to cause discomfort. Taking supplements with food or dividing doses throughout the day could reduce irritation, while more bioavailable forms like Alpha-GPC and CDP-Choline might allow you to use lower doses with fewer digestive side effects.

  4. Potential Impact on Cardiovascular Markers

    High intake of choline supplements may elevate plasma levels of trimethylamine N-oxide (TMAO), a metabolite produced when gut microbes convert choline into trimethylamine (TMA), which your liver then oxidizes. Elevated TMAO concentrations, particularly above 10 µM, have been linked in epidemiological studies to elevated risk of atherosclerosis, platelet hyperreactivity, and cardiovascular events such as heart attack or stroke. The risk may be amplified if your gut microbiome favors TMA-producing bacterial species like Clostridia or Desulfovibrio. While the causal relationship is still under investigation, if you have preexisting cardiovascular disease or metabolic syndrome, you need to moderate choline supplementation and consider dietary patterns that limit TMAO formation, such as reducing red meat and egg intake, alongside maintaining a diverse gut microbiota.

How Did We Evaluate the Best Choline Supplements?

  1. Value For Money

    To evaluate the best choline supplements, we closely examined their price per serving, formulation quality, and overall value for money, especially in relation to their intended use, whether for general wellness or targeted cognitive support.

    Nutricost Choline Bitartrate offers the best value with 240 capsules for $18.97, costing just $0.08 per capsule, suitable for long-term use at a low price. Now Foods Choline also stands out at $8.81 for 100 capsules ($0.09 each), making it one of the most affordable, no-frills options from a reputable brand. NusaPure Choline Bitartrate follows closely with 200 capsules for $21.98 (~$0.11 per capsule), offering a solid balance between quantity and affordability.

    Pure Encapsulations Choline, at $19.00 for 100 capsules ($0.19 each), provides reasonable value given its hypoallergenic formulation and clean-label focus. CDP Choline, priced at $19.95 for 60 capsules ($0.33), is costlier but acceptable if you’re targeting cognitive benefits from a more bioavailable form. Thorne Phosphatidyl Choline comes in at $32.00 for 60 gelcaps (~$0.53), offering clinical-grade quality but at a premium, suitable mainly for advanced users.

    Nested Naturals Choline Bitartrate costs $21.95 for 90 capsules ($0.24), which is high for a basic form with no standout formulation features. NatureMade Choline Extra Strength is the least cost-effective at $24.99 for just 60 capsules ($0.42), offering poor value despite brand familiarity.

  2. Brand Credibility And Reputation

    Our evaluation of choline supplements considered the reputation of each brand based on company history, customer service, and third-party ratings from BBB and Trustpilot.

    Now Foods, Pure Encapsulations, and Nested Naturals demonstrate strong reputations. Now Foods has decades of experience and holds an A+ rating from the BBB, reflecting consistent reliability. Pure Encapsulations, trusted by healthcare practitioners, maintains an A- BBB rating and is known for clean, hypoallergenic formulas. Nested Naturals, although a newer brand, has earned an A+ BBB rating, indicating solid business practices despite limited consumer reviews.

    Double Wood has an A+ BBB rating and a moderate 3.5-star Trustpilot score, with some customer service inconsistencies reported. Nature Made is a well-established brand with strong regulatory credentials but lacks listings on BBB and Trustpilot, limiting public customer feedback.

    Brands such as Thorne, which holds a B-rating on BBB, indicate some issues with customer complaints or service responsiveness. Nutricost carries a B+ rating on BBB, reflecting generally acceptable but not outstanding business practices. NusaPure is not listed on BBB or Trustpilot, meaning there is little public data available to verify its customer service or product reliability.

Frequently Asked Questions

  1. Are all choline supplements equally effective?
    No, bioavailability differs. Alpha-GPC and CDP-Choline cross the blood-brain barrier more efficiently than choline bitartrate, making them more effective for neurological benefits, while bitartrate mainly supports peripheral choline needs.
  2. Why might choline supplements cause transient headaches in some users?
    Increased acetylcholine caused by choline products can alter cerebral blood flow via vasodilation or vasoconstriction, potentially triggering headaches in sensitive people, especially when starting high doses or combining with other cholinergic agents.
  3. Can choline supplementation help manage symptoms of neurodegenerative diseases?
    Choline may support cholinergic function but is unlikely to reverse disease progression as its role is primarily adjunctive and preventive rather than curative.
  4. Are phosphatidylcholine supplements more effective than pure choline?
    Phosphatidylcholine provides choline within a lipid matrix, potentially enhancing membrane repair and liver function, but may be less efficient than Alpha-GPC or CDP-Choline for acute cognitive effects.

Final Words

Choline supplements may offer support for brain health, liver function, and key methylation pathways, but responses can vary based on genetics, diet, and fitness.

Taking choline products can sometimes cause mild side effects like gastrointestinal upset, headaches related to cerebral blood flow changes, or a fishy body odor from excess metabolite buildup. These effects often depend on the dose and highlight the need to start low and monitor your reaction.

It’s important to remember that supplementation isn’t the only way to maintain healthy choline levels. Eating choline-rich foods such as eggs, liver, fish, and legumes, combined with lifestyle habits like staying active, hydrated, and managing stress, can also support your body’s natural choline metabolism and acetylcholine production.

Combining these natural methods with careful supplementation provides a more complete approach to optimizing choline status. Since genetic differences and fitness conditions can influence how you process choline, consulting a healthcare professional before beginning supplements ensures safety and personalized guidance.

While choline supplements can be helpful, they work best as part of a broader, personalized strategy rather than the only option.

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Disclaimer: The content above is for informational purposes only and not medical advice. Consult a healthcare professional before using any supplements. Statements are not evaluated by the FDA and do not diagnose, treat, cure, or prevent any disease. Use at your own risk.