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Choline is often the center of a great nootropic stack. Because without adequate levels of choline in your brain, the rest of your stack is unlikely to work very well.
Choline is neither a vitamin or mineral. It is a water-soluble “nutrient” related to the B-Vitamin group. Choline was recognized as an “essential” nutrient by the US Institute of Medicine in 1998.[i] “Essential” because your body cannot make enough choline on its own. You need to get it from food, or a supplement.
Choline is found naturally in eggs, liver, beef, salmon, cauliflower, Brussels sprouts and breast milk. Eggs are often considered “brain food” because they supply high amounts of choline.
Choline is needed by your body for liver function, normal brain function and development, nerve function, muscle movement, cellular energy and metabolism.
Choline assists in methylation involved in genetic expression and the repair of DNA, nerve signaling, and detoxification.
Your brain has a huge appetite for choline. It is critical for the synthesis of the key neurotransmitter acetylcholine. Which your brain uses to maintain clear communication between its billions of neurons.
In fact, choline is so vital to cognition and nerve function that, without it, we couldn’t move, think, sleep or remember anything.
Choline and acetylcholine are needed for the basics of attention, focus, memory, mood, thinking, and sleep.
Not enough choline and you deal with poor recall, memory loss, fatigue, brain fog, inability to learn, feeling irritable or distracted, and difficulty walking or staying balanced.
Stacking Racetams with Choline
If you use any of the racetam-family of nootropics in your stack, you likely should add a choline supplement. Because the racetams all affect choline and/or acetylcholine use in your brain in some way.
- Aniracetam – releases more acetylcholine (ACh)
- Coluracetam – increases choline – ACh conversion through the High Affinity Choline Uptake (HACU) process
- Noopept – modulates ACh transmission
- Oxiracetam – enhances choline-acetyltransferase (ChAT) which is used to synthesize acetylcholine
- Piracetam – potentiates the flow of, and increases the effect of ACh
- Phenylpiracetam – increases the density of ACh receptors
- Pramiracetam – increases choline – ACh conversion through the High Affinity Choline Uptake (HACU) process
- Nefiracetam – potentiates nicotinic acetylcholine receptors
I’ll dive into more detail on how each of the racetams affect acetylcholine in your brain in the post on acetylcholine. For now, you should know that when a racetam affects ACh in some way, it usually means you need to make sure more ACh is available. Or the racetam will not be as effective.
The other primary issue facing neurohackers are racetam-headaches. These headaches are unique because they usually only happen in a part of your brain. You’ll get to recognize them for what they are with more experience.
Racetam-headaches are caused by using a racetam without enough supplemental choline. Your brain is telling you it’s starved for choline.
Who Needs Choline
Even if you’re not interested in nootropics or brain optimization, anyone over 45 years can benefit from a good choline supplement. You’ll experience more alertness, energy, faster recall and better memory.
We all need choline for clarity and mental energy. And we have several nootropic supplements to choose from to boost choline in the brain. And increase the synthesis of acetylcholine.
We’ll review the best nootropics for boosting choline in your brain next.
Best Forms of Choline Supplements
Alpha GPC
Alpha GPC (L-Alpha Glycerylphosphorylcholine) is a choline source derived from soy or sunflower lecithin. This highly bioavailable form of choline quickly enters your brain.
As a nootropic supplement, Alpha GPC is about 40% choline by weight.
Alpha GPC naturally occurs in your brain as a byproduct of phosphatidylcholine (PC). When your brain needs more choline, and choline floating around in your brain is running low, it breaks down PC from cell membranes. And turns it into Alpha GPC.
The combination of the omega-3 fatty acid DHA, Alpha GPC, and phosphatidylserine (PS) is used to form brain cell membranes.[ii]
And like other choline supplements, Alpha GPC provides the choline needed to synthesize acetylcholine.
But Alpha GPC is unique from other forms of choline. It helps increase human growth hormone.[iii] It restores and boosts nerve growth factor receptors in the brain.[iv] And stimulates the release of dopamine.[v]
One study in particular demonstrated why Alpha GPC is a favorite among neurohackers. 32 healthy volunteers received either Alpha GPC or a placebo. Ten days later they were injected with scopolamine to induce amnesia. The researchers found Alpha GPC was able to prevent the impairment of attention and memory normally caused by scopolamine.[vi]
The researchers showed that memory function in healthy young people could be boosted simply by taking Alpha GPC as a nootropic supplement.
But a very recent study published in 2021 conducted with more than 12 million individuals aged 50 years or older who used Alpha GPC for at least 10 years had a 46% increased chance of stroke. So for short-term use Alpha GPC is safe. But if you need a choline supplement for long-term use you may want to consider switching to CDP-Choline (Citicoline) like I did once I read that study.
Choline Bitartrate
Choline Bitartrate is choline combined with tartaric acid to increase bioavailability. One of the least expensive forms of choline, it’s about 40% choline by weight.
Like other choline supplements, Choline Bitartrate provides the choline needed for acetylcholine synthesis. But neurohackers have found this form is not nearly as effective as other forms of choline.
However, if Choline Bitartrate is the only choline supplement you have available, we do have the science to prove it works as a nootropic.
A research team in the Netherlands gave 28 volunteers 2 grams of Choline Bitartrate or a placebo. An hour and 10 minutes after taking the supplements, they had participants attempt to hit the center of a target.
The volunteers who used the choline supplement were not only more accurate at hitting the target center than the placebo group. The also did it faster.
The researchers concluded there was a “choline-induced bias” towards precision, speed and accuracy.[vii] Now logic tells us that you’d have this positive outcome with any choline supplement. So if all you have to take is Choline Bitartrate – you’ll be OK.
Choline Citrate
Choline Citrate is choline combined with citrate which is an ester of citric acid. Citrate is involved in the transport mechanism of acetyl units from its site of synthesis in mitochondria to the site of acetylcholine synthesis.[viii]
And citrate plays another important role in the brain. Citrate is an intermediate in the Krebs cycle (also known as the TCA cycle or Tricarboxylic Acid cycle, or Citric acid cycle).
Citrate synthase catalyzes the condensation of oxaloacetate with acetyl CoA to form citrate. Citrate then acts as the substrate for aconitase and is converted in aconitic acid. This cycle ends with the regeneration of oxaloacetate.
This series of chemical reactions is the source of 2/3’s of the energy we get from food. Most of the energy made available by these steps is transferred to form NADH. Which then drives adenosine triphosphate (ATP) synthesis that fuels mitochondria and provides the energy needed for brain cells.[ix]
One of the less expensive versions of choline, Choline Citrate is about 50% choline by weight. And like other sources of choline, provides the raw material needed to synthesize acetylcholine.
Acetylcholine is the neurotransmitter needed to signal muscle movement.[x] But Choline Citrate is unique because it helps prevent fatigue, muscle aches and pain following a workout.
I have personal experience with the benefits of Choline Citrate. For years, I saw a rheumatologist who injected cortisone into my shoulder muscles to relieve excruciating pain. Once I began supplementing with 3 – 4 grams of Choline Citrate per day, the severe muscle pain in my shoulders was gone.
So Choline Citrate provides the double benefit of improving concentration, energy levels, focus and memory. Along with less muscle pain and faster recovery after a workout.
CDP-Choline (Citicoline)
CDP-Choline (Cytidine Diphosphate Choline or cytidine 5′-diphosphocholine) is also known as Citicoline. This naturally occurring choline source is present in every cell in your body.
The CDP-Choline supplement is unique as a choline source. Once it’s digested it separates into cytidine and choline. When it gets to your brain it converts back to CDP-Choline.
Choline is needed for the synthesis of acetylcholine. And cytidine is a component of Ribonucleic acid (RNA). This molecule is involved in coding, decoding, regulation and the expression of genes. And once it gets into the brain, it converts to uridine.
When choline is in short supply, neuronal signaling resorts to grabbing choline molecules from phosphatidylcholine (PC) in cell membranes. This is where uridine steps in. Uridine is used to synthesize phosphatidylcholine (PC). Supplemental CDP-Choline provides the uridine needed for this synthesis. Which means that CDP-Choline helps repair those same cell membranes. To maintain neuron integrity.[xi]
CDP-Choline is only about 18% choline by weight. But it packs a punch when it comes to brain optimization. And is a favorite nootropic stack addition with many experienced neurohackers.
CDP-Choline vs Alpha GPC
When it comes to choosing between CDP-Choline or Alpha GPC for your nootropic stack. There really is no contest. These two choline supplements work well together.
The synthesis of acetylcholine (ACh) is largely dependent on the choline provided by phosphatidylcholine (PC).
Alpha GPC is a byproduct of phosphatidylcholine (PC). And supplemental CDP-Choline provides the uridine needed for PC synthesis.
So taken together, you provide your brain with the type of choline it needs right down at the cellular level.
Combining CDP-Choline together with Alpha GPC
is a winning combination for any nootropic stack.
Side Effects of Choline
Choline is considered safe and non-toxic. Small amounts are made in your body. And it is an “essential” nutrient.
But too much choline, like all nutrients and supplements, can become toxic if too much is taken. Or your body does not need supplemental choline.
My wife is a classic example. This stunningly beautiful, charming, intelligent women turns into the Wicked Witch From the West if she takes a choline supplement.
Like any nootropic used for brain optimization, neurotransmitter balance is key. Excess acetylcholine will depress levels of dopamine, norepinephrine and serotonin.
Serotonin and acetylcholine have an inverse relationship in your brain. In other words, as one goes up, the other goes down. So taking too much of a choline supplement can boost ACh too much. And force serotonin levels to drop.
Symptoms of too much choline or acetylcholine can include:
- Irritability or anger
- Anxiety and/or depression
- Fatigue or feeling overly sleepy
- Trouble concentrating, brain fog, lack of focus
- Mental confusion or fatigue
- Decreased motivation
- Negativity, pessimism, rumination
- Poor memory
- Problems understanding or performing tasks
- Feelings of helplessness or hopelessness
- Diarrhea, constipation, gas, bloating, nausea, vomiting, dizziness
- Muscle weakness
- Tingling or numbness in the arms or legs
- Joint pain, discomfort or swelling[xii]
Nootropics Expert Recommendation
Every one of us needs choline to function. Choline is an essential nootropic supplement for anyone whose goal is brain optimization.
Choline is needed to synthesize acetylcholine (ACh). We need choline for cell-membrane signaling (phospholipids), lipid transport (lipoproteins), and methyl-group metabolism (homocysteine reduction).[xiii]
We need choline to provide the acetylcholine affected by any of the racetam-family of nootropics.
Your brain will start to literally consume itself to get the building blocks it needs to make acetylcholine. If you don’t provide it with enough choline.
My favorite choline supplements after years of trial and error are CDP-Choline (Citicoline) and Alpha GPC. If I’ve got muscle pain, I’ll take Choline Citrate for a few days. Until the pain goes away.
I use 500 mg of Cognizin™ (branded form of citicoline) per day in my nootropic stack. Cognizin is included in the double-dose of Mind Lab Pro I use every day.
Whenever I feel a racetam-headache coming on I’ll take 500 mg of Alpha GPC. And the headache is gone within 15 minutes.
Your Mileage May Vary. Each of us has a unique body and brain. So what works for me may not work as well for you. Listen to your body and give your brain the choline it needs.
Join The Discussion - 107 comments
Flash
October 29, 2024
Hi. There is so much endorsed info on the web, that its hard to know whats legit or not. I am currently new to this at 35 yo and taking the following B complex vitamins, cdp choline 300mg, omega 3 FA, Phosphatidylserine 400mg, bacosides 250mg ( the extract so 50% of 500mg monierri), L theanine 200mg, huperazine A 200mcg, and green tea. Am I doing it wrong? should I add alpha?
David Tomen
October 30, 2024
Flash, not Alpha GPC. You’re already using CDP-Choline but you should add 500 mg ALCAR to work with that choline supplement to produce acetylcholine. And only use Huperzine-A every 2nd or 3rd day because of its long half life.
Ryan
August 13, 2024
Hi David, hope you are doing well! Last time I have sent a mail to ask you about the usage of Piracetam and Hup-A and your suggestion is profound to me. I have done some experiments on my body. This is what I see:
I take 300 mg Alpha GPC with 0.8g Piracetam in the morning, the headache is not so strong as I feel when I was only taking Piracetam alone.
Then I take 300 mg Alpha GPC only, my headache has disappeared, but the effect only lasts for ~3 hours, after then I felt fatigue and very slight headache again. And the same day I tried to sleep but failed. When my drowziness was gone as I was lying on my bed, the same symptom as I did with Piracetam with Hup-A but not in a severe degree appeared again. I don’t know if I fell into sleep that night but I think even if I fell to sleep, there’s only 4 hrs I’m in my sleeping. I have already taken some supplements to promote my sleep quality including St. John wort(1 cap), Glycine(1000 mg), L-Theanine(200 mg), Mag L-Threonate(1200 mg), KSM-66(250 mg). I took them 1 hour before I go to bed. I want wipe out brain fog away while maintaing a good sleep at night, is there anything I could do?
Thanks,
Ryan
David Tomen
August 14, 2024
Ryan, you discovered what is called a racetam-headache and it is the result of not having enough acetylcholine in your brain. That is remedied by using 300 mg Alpha GPC or 300 mg CDP-Choline along with 500 mg ALCAR each time you use a racetam. Take it early in the day if it interrupts sleep.
If you continue to have problems with Piracetam then I suggest you stop using it because it may not be right for you.
This is what I suggest for sleep: 400 mg magnesium L-Threonate, 500 mg L-Tryptophan, 400 mg Lemon Balm extract, 300 mg PharmaGABA and if you need it, 20 – 40 mg CBD Oi. Take all the them about 60 minutes before bed. I have changed my mind about using L-theanine for sleep after I came across a recent study that showed L-Theanine interrupted sleep and did not help.