Table of Contents
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.
CDP-Choline 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.
This choline is needed to synthesize the neurotransmitter acetylcholine (ACh). ACh is a primary neurotransmitter released by neurons. This electrical signaling between neurons is involved in memory, learning, cognition and recall.
Cytidine is a component of Ribonucleic acid (RNA). This molecule is involved in coding, decoding, regulation and the expression of genes. But once it gets into the brain, it converts to uridine.
The signaling going on between neurons tends to grab choline molecules from cell membranes when choline is in short supply. This is where uridine steps in. It repairs those same cell membranes. To maintain neuron integrity.
CDP-Choline helps:
- Brain Optimization: CDP-Choline provides uridine once it enters in the brain. Uridine repairs, rebuilds and re-supplies the components needed for neuron repair. To keep signaling between neurons optimized for memory, learning, cognition and recall.
- Neurotransmitters: CDP-Choline enhances the release of norepinephrine, dopamine, serotonin, and acetylcholine in the brain.[i] [ii]
- Brain Energy: CDP-Choline increases Adenosine triphosphate (ATP) in brain cells. ATP is produced in your mitochondria and your main source of cellular energy.
Overview
CDP-Choline is a type of choline that is present in every cell in your body. You can also get it from eating organ meats like liver.
Choline is considered an essential nutrient because your body uses it faster than it can produce it. So you need to supplement choline either from food or a supplement.
You need choline for the production of the neurotransmitter acetylcholine. And to form phosphatidylcholine (PC), used in building cell membranes.
In fact, choline is so vital to cognition and nerve function that, without it, we couldn’t move, think, sleep or remember anything.
CDP-Choline has the unique ability to convert to cytidine and choline once it passes through your digestive system. After it crosses the blood-brain barrier, it converts back to CDP-Choline.
The left-over cytidine in your blood can convert into uridine in your brain. Uridine is necessary for repairing cell membranes.
CDP-Choline is involved in memory and cognitive functions. And provides energy for the brain to conduct sustained mental effort.
CDP-Choline vs. Alpha GPC vs. Choline Bitartrate: What’s the Difference?
Choline is a water-soluble nutrient similar in composition to B-vitamins. CDP-Choline, Alpha GPC, Choline Citrate and Choline Bitartrate are all sources of choline.
CDP-Choline (cytidine 5′-diphosphocholine): Is about 18% choline by weight and easily crosses the blood-brain barrier. Your body naturally synthesizes choline into CDP-Choline (Citicoline) in your brain.
Taken as a supplement, it’s then converted to cytidine and choline in your gut. Once it crosses the blood-brain barrier it’s converted back to CDP-Choline. The choline then assists cell membranes, and helps create acetylcholine.
The added benefit of CDP-Choline is with cytidine. Cytidine can convert into uridine which is critical in the brain. Uridine is needed to synthesize the phosphatidylcholine (PC) in neuron membranes. It helps repair neurons.
Choline Bitartrate: An economical form of choline, and about 40% choline by weight. So 1 gram of Choline Bitartrate offers 400 mg of actual choline. It does not easily cross the blood-brain barrier. So you won’t experience the same level of nootropic benefits as with Alpha GPC or CDP-Choline.
Alpha GPC: About 40% choline by weight and easily crosses the blood-brain barrier. Alpha GPC naturally occurs in your brain as a byproduct of phosphatidylcholine (PC). When your brain needs more choline, and the choline floating around in your brain is running low, it breaks down PC from cell membranes. And turns it into Alpha GPC.
Your body and brain loves it when you use Alpha GPC. Because it doesn’t have to cannibalize its own cells to get more choline.
How does CDP-Choline Work in the Brain?
CDP-Choline boosts brain health and function in several ways. But two in particular stand out.
- CDP-Choline is metabolized in the gut wall and liver to form choline and cytidine. Once choline and cytidine cross the blood-barrier they re-synthesize back into CDP-Choline (Citicoline).[iii]
In the brain choline aids in the synthesis of acetylcholine. And the release of dopamine.[iv] Acetylcholine is a neurotransmitter associated with memory and learning.
- CDP-Choline helps repair neural membranes. Choline is a precursor to the neurotransmitter acetylcholine (ACh) in your brain. ACh carries nerve impulses across synapses. And then is broken down by enzymes.
ACh is then reassembled for reuse. But this breakdown/reassembly process isn’t foolproof. Some ACh gets lost in the process. So your brain goes looking for more choline to make ACh.
If there isn’t enough choline in your blood, it gets it from the phosphatidylcholine (PC) that makes up the outside of the cell membrane of your neurons. The PC in the cell membrane releases choline to help make acetylcholine.
When your neurons lose too much choline, they lose integrity. Nerve impulses break down, and cognitive abilities decline.[v]
Scientists in the lab at MIT showed that this is where uridine steps in. The cytidine in CDP-Choline converts to uridine in your body. And it works as a bridge between choline and neuron membrane synthesis.
Uridine is needed to synthesize the PC in neuron membranes. It is first converted to CDP-Choline. Which is then synthesized into new PC. This new PC can then repair damaged neuron membranes. Membranes that were raided to make acetylcholine.[vi]
How things go bad
As we get older, our brain chemistry and energy metabolism changes. This can happen at any age once we enter our adult years.
↓ Brain cell membranes degenerate
↓ Recall, reaction time and mood diminish
↓ Acetylcholine levels decline[vii]
All of these changes can happen at any age. And our bodies are influenced by the food we eat, what we drink, lifestyle habits, the air we breathe and more.
So CDP-Choline can help for age-related cognitive decline, as well as a student looking to do better in school. By boosting acetylcholine and dopamine. And rebuilding neurons in the brain.
CDP-Choline benefits
Research from hundreds of studies have shown that CDP-Choline will:
- Boost cognition[viii]
- Increase brain energy and speed up formation of brain membranes[ix]
- Boost production of acetylcholine[x]
- Increase blood flow to the brain[xi]
- Offset the harmful effects of stroke[xii]
- Improve memory and learning ability[xiii]
- Boost cognitive performance and memory in Alzheimer’s patients[xiv]
CDP-Choline is water-soluble and quickly enters your brain after you take it. In fact, studies show it has nearly 100% bioavailability in your body. Take it orally or intravenously and your body absorbs the same amount.
Once in your brain it boosts signal transmission, and repairs neurons. CDP-Choline improves your brain function and memory by directly increasing levels of acetylcholine and dopamine. And repairs neurons at the same time.
How does CDP-Choline feel?
The most profound indication of the power of this supplement is with those who have suffered a stroke.
Stroke survivors report that after continued usage of CDP-Choline, most of the noticeable effects of the stroke are gone. Including muscle paralysis and weakness.
Neurohackers report they are better able to concentrate and focus. And experience a significant boost in cognition.
You can feel more mentally alert. And you may even ease the fatigue associated with clinical depression by using CDP-Choline.
Some use CDP-Choline as an alternative to the stimulants prescribed for ADHD.
CDP-Choline Clinical Research
In a study at the University of Utah, 75 healthy males were given 250 mg, 500 mg of CDP-Choline, or a placebo. Tests were recorded after 28 days of supplementation.
The adolescent males receiving 250 or 500 mg of CDP-Choline showed improved attention and psychomotor speed. And reduced impulsivity compared to adolescent males who received placebo.
This study indicates CDP-Choline is effective even in younger age groups. And can be particularly helpful to those dealing with ADHD.[xv]
CDP-Choline Enhances Cognition
A study published in Food and Nutrition Sciences assessed the potential cognitive-enhancing effects of Citicoline (CDP-Choline) in healthy, adult women.
This double-blind, randomized, placebo-controlled trial worked with 60 healthy women from 40 – 60 years old. Each volunteer was given a daily dose of 250 mg or 500 mg of Citicoline, or a placebo for 28 days.
The women who took either dose of Citicoline for 28 days showed a significant improvement in cognition.
The researchers suggested that Citicoline may improve attentional performance in middle-aged women. And it might eliminate the attention deficits associated with central nervous system disorders (i.e. ADHD).
CDP-Choline Improves Memory
Researchers in Japan studied 16 men and women who were given either 500 mg or 2000 mg of Citicoline for 6 weeks. Magnetic resonance spectroscopy (MRS) was used to study the brains of the participants at the end of the study.
The research team found ATP in the neurons of those in the study increased by over 14%. And membrane phospholipids were boosted by over 32%. These finding were in specific areas of the brain associated with cognition. And the effect was even more pronounced in the group that received the lower dose of Citicoline.
The researchers concluded that Citicoline supplementation could help prevent cognitive decline associated with aging. Along with an increase in brain energy reserves and utilization. And an increase in the components needed to synthesize and maintain cell membranes.
CDP-Choline Recommended Dosage
Recommended CDP-Choline dosage is 250 – 500 mg per day. Taken no more than twice per day. Two daily doses would be one CDP-Choline dose in the morning, and one in the early afternoon.
If you’re adding CPD-Choline to your stack with a racetam, a typical ratio would be 250 mg of Citicoline to 1 gram of Aniracetam or 4 grams of Piracetam.
CDP-Choline Side Effects
Recommended dosages even for extended periods are considered well-tolerated and safe. While CDP-Choline is considered non-toxic, it is possible to experience toxicity with too much choline in your body.
If you experience trouble sleeping, headache, diarrhea, low or high blood pressure, nausea, blurred vision or chest pain – you should stop using CDP-Choline.
Type of CDP-Choline to Buy
CDP-Choline is sold in capsule and powder form. Capsules are usually 250 – 500 mg each. 500 mg of CDP-Choline in powder form is equivalent to 2-level 1/8 tsp scoops.
Cognizin® is a patented, allergen-free, and water-soluble form of CDP-Choline shown in clinical trials to boost brain cell membrane formation by 26%. And increase brain energy by 13.6%.[xvi]
CDP-Choline is often found in pre-formulated nootropic stacks. But as Cognizin® is only offered in premium stacks.
For example, Mind Lab Pro® includes effective doses of 11 brain enhancing nootropic compounds including 250 mg of Citicoline. And Performance Lab® Mind also includes 250 mg of Citicoline.
I recommend Mind Lab Pro® because it addresses all aspects of anxiety, memory and cognitive enhancement, stabilizes mood, brain repair, and maintenance. See my full Mind Lab Pro review for more.
A great alternative is the Performance Lab® Mind supplement which is made to be used with the Performance Lab® NutriGenesis Multi. Which supplies the core essential vitamins and minerals for overall brain and body health.
Nootropics Expert Recommendation
CDP-Choline 250 twice per day
I recommend using CDP-Choline as a nootropic supplement.
CDP-Choline is brain food. And is a natural substance found in every cell in your body.
You can get choline from some of the food you eat. But adequate levels of CDP-Choline are only found in organ meats like liver. So to get its benefits you must take it as a supplement.
CDP-Choline is vital to maintaining optimal brain health. And has been shown to increase cognitive energy, boost brain function, enhance communication between neurons, and protect neural membranes from free radical damage.
Cognizin® is a patented, allergen-free, and water-soluble form of CDP-Choline available in premium nootropic stacks. Performance Lab® Mind and Mind Lab Pro® both contain 250 mg Citicoline.
I suggest supplementing 250 – 300 mg twice per day. And CDP-Choline is a great compliment to a stack including any nootropic from the racetam-family. Anything that causes an increase in uptake of acetylcholine in your brain.
You need to provide your brain with the CDP-Choline it is demanding. Or it starts cannibalizing your own brain cells to make more acetylcholine. Signs that you’re lacking adequate choline are headaches.
When using CDP-Choline with one of the racetams start with a ratio of 1:4. For example, 250 mg of CDP-Choline to 1,000 mg of Aniracetam.
Stroke survivors may want to up the dose to 2,000 mg per day.
Join The Discussion - 269 comments
Mick
July 27, 2021
Hi David,
I would like your opinion on how to check the quality of CDP-Choline.
I’m taking CDP-Choline for a couple of years now, and the only way I can tell if it works is when I take it with Aniracetam. Then I can feel the effect of Aniracetam. May be because I’m taking other supplements, I can’t really tell which supplement gives me the effect. I would like to order CDP-Choline from the place I never ordered before, from China. They’re offering Certificate of Analyses, but I don’t know if it’s the real thing. Can you please recommend how can I test CDP-Choline to make sure it’s the real thing.
Any advice is greatly appreciated.
Thanks.
David Tomen
July 28, 2021
Mick, that is the best way to check for a quality supplement. But you are correct to be wary of Certificates of Analysis from companies you do not know because they can be faked.
You could send a sample out when you get it to a 3rd party testing house which are easily found online. Or spend some time researching the Chinese company and see if you can find any user reviews.
Pascual
July 21, 2021
Hello David
I am a nutritionist and I am writing to you from Spain, what dose do you recommend for people who begin to have symptoms of age-related senial dementia?
Or what combination would be more recommended for this type of person?
David Tomen
July 21, 2021
Pascal, the same dose as anyone else which is 300 mg CDP-Choline 3-times per day.
Mick
June 25, 2021
Hi David,
If I took 350mg of CDP-Choline at 12 o’clock and I need to take Aniracetam at 2 or 3 o’clock, should I take an extra dose of CDP-Choline? Or will I still have enough of CDP-Choline in my system from the previous dose that I took at 12?
Thanks.
David Tomen
June 25, 2021
Mick, CDP-Choline has an unusually long half-life so you should not need another dose when taking Aniracetam 2 or 3 hours later.
Mick
June 25, 2021
Thanks for the tip David!
MattD
June 24, 2021
Hi Dave,
Question for you, if I’m taking PC (~3000mg) and Alpha GPC (600-900mg) is there any need or benefit to taking CDP-Choline in addition??? My assumption is no because it’s lower in the chain of things like PC and Alpha-GPC but I may be missing something.. I wanted to see what your thought was. I’m also thinking of adding Uridine monophosphate as well.
Thanks
David Tomen
June 24, 2021
Matt, some have better results with Alpha GPC and some with CDP-Choline. Both contribute a choline molecule for the synthesis of acetylcholine. But as you pointed out come in at different parts of the pathway.
If you are already using PC and Alpha GPC there is no sound reason to add CDP-Choline to your stack.
Maya
June 17, 2021
Dear David ,
I have been taking a nootropic with –
Citicoline (CDP)
(Phosphatidylserine
Acetyl-L-Carnitine, Alpha Lipoic Acid Acetyl-L-Carnitine, Alpha Lipoic Acid, Pantothenic Acid
L-Glutamine
the recommended dose was 4 caps, I started with 2 moving up to 4 but I feel extremely sleepy during the day after I take this in the morning. The sleepy feeling lasts about 1-2 hours and then I feel fine . But this has not increased my focus in anyway . This is the Jarrow Neuro Optimizer supplement . Would you have any recommendations to why I feel so sleepy and some lethargy for some time of the day ? I also experience a crash later in to the night . But I have never felt energized with this . It’s always between normal to sleepy . Thank you and kind regards
David Tomen
June 17, 2021
Maya, this is the entire list of ingredients in the Jarrow supplement, Acetyl-L-Carnitine (from acetyl-L-Carnitine Hydrochloride), L-Glutamine, Taurine, Cytidine 5′- diphosphocholine (Cognizin), Phosphatidylcholine, Phosphatidylserine (PS), Alpha Lipoic Acid, Silicon dioxide, magnesium stearate (vegetable source) and cellulose.
Most of the ingredients have some effect on acetylcholine. And excess acetylcholine can cause sleepiness.
The biggest problem I have with this and many other supplement manufacturers are the use of silicon dioxide and magnesium stearate both of which are toxic. And not necessary.
This stack was not designed for “energy” because L-Glutamine and Taurine both affect GABA which is your main inhibitory neurotransmitter. And are often used before bed for better sleep.
ALOK
June 2, 2021
Hi David,
I stopped taking everything else and just started with CDP-choline 300mg and Pregnenolone 10mg once a day and found that it greatly improved my sleep. I slept quicker and had deep sleep moreover it gave me great relief in my allergies. Is It safe to continue with this regime in long run or permanent basis? Though after few weeks, I noticed, BP and Fasting Blood Sugar were raised slightly so for the time being I stopped this combination? Is there any corelation at such small dose? Otherwise this combination was working well for me.
David Tomen
June 2, 2021
ALok, an increase in blood pressure wouldn’t come from CDP-Choline. That’s likely due to Pregnenolone. But if it’s not a serious rise I don’t think long-term would cause any harm. But I suggest doing a little more research on Pregnenolone to make sure. I have not done the research on that hormone.
ALOK
June 23, 2021
Thanks David.I came across few sites citing study that Choline Supplementation increases TMAO levels.
https://www.sciencedaily.com/releases/2017/04/170424170817.htm
https://www.reuters.com/article/us-health-diet-blood-clots-idUSKBN17Q274
can you please share your view on this? if this is significant, is there any way to counter this increase in TMAO while continuing to take CDP-choline / Alpha GPC?
David Tomen
June 24, 2021
Alok, that study talks about using choline bitartrate which is the cheapest choline supplement you can buy. And cannot easily cross the blood-brain barrier. So makes for a bad nootropic choice.
I’ve seen a few studies on this subject. And the majority were done with mice. Not humans. I’ve seen zero reports of Alpha GPC or CDP-Choline increasing TMAO levels.
I’ve been using both daily for many years and get my labs done several times per year. I do not have a problem with blood clotting. Quite the opposite in fact.
ALOK
June 25, 2021
Thank you David for your feedback. Much appreciated. Is there any preference between CDP Choline vs Alpha GPC? I have observed that with CDP Choline my sleep improves a lot but with Alpha GPC, it takes longer to sleep so I intend to stick to CDP Choline? Is this OK or I need to recycle with Alpha GPC as well from time to time? Any particular advantage of Alpha GPC over CDP-Choline?
David Tomen
June 27, 2021
You just answered you own question Alok. Sounds like CDP-Choline is better for you. And if you compare the reviews for each you’ll likely notice CDP-Choline provides more benefit overall.
Jeff L.
January 20, 2022
“Association of L-α Glycerylphosphorylcholine With Subsequent Stroke Risk After 10 Years” https://pubmed.ncbi.nlm.nih.gov/34817582/ . David, what do you make of this?
David Tomen
January 20, 2022
Jeff, that study is a good reason to switch to CDP-Choline from the looks of it. Thanks for sharing. That is an important find.
Alok Sharma
October 7, 2021
Hi David,
Under side effects of CDP-Choline,you mentioned low or high BP.I started taking Choline since Apr and recently observed my diastolic BP raised by few points. Could it be due to choline supplementation?
Also on my recent blood test,my total cholestrol /LDL was significantly elevated.Is there any possibility of choline supplementation increasing my cholestrol?
David Tomen
October 8, 2021
Alok, it is possible that CDP-Choline increased your blood pressure. But I’ve never heard of it increasing cholesterol. Anything is possible it seems with supplements and how different people react to them.
The only way to test this is stop using CDP-Choline and get your labs done again. And see if both your blood pressure and cholesterol improve.
Alok Sharma
November 13, 2021
Hi David,
Many thanks for your guidance so far.In last 10 years I tried almost all supplements but none of them provided relief to me but after reading on your site in april, when I started Choline supplement I noticed drastic relief in my sleep,headache and allergies so I wish to continue taking this.
1.However as I mentioned earlier this does increase my diastolic BP by 5-6 points. Is there any way to counteract that so that I can continue taking it?
2.I remember you mentioned somewhere on your site that If one does not bother reducing 2-3 years of his lifespan then choline supplementation is excellent for mental performance? Do you foresee any issue related to choline supplementation reducing life span?
3. Dr Michael Gregger ,MD, in his book “How Not to DIE” mentioned that Choline supplementation may be related to Prostate problem later on in life citing Harvard university research. you aware of any such study or concern?
I have many symptoms for years and Choline seems to be the only supplement helping me in many ways but due to the above concerns, I am getting confused on whether to take it and if yes how to take it safely.
So Your feedback is much appreciated on this.
David Tomen
November 18, 2021
Alok, I say this with respect but you could be experiencing a slight increase in blood pressure just worrying about what you are reading on other websites.
If anything supplementing with CDP-Choline or Alpha GPC should make you healthier and not the other way around.
Too many do not make the distinction between different forms of choline supplement. Many are referring to inferior forms such as choline bitartrate or choline citrate and not the two I mentioned. if you think one form is increasing your blood pressure then try the other. If it is CDP-Choline then try Alpha GPC and see if that helps.
HP
May 29, 2021
is citicoline sodium ip same as cdp choline, if not is it safe to consume citicoline sodium ip for nootropic effect?
David Tomen
May 31, 2021
HP, both are names for the same thing – CDP-Choline.
Wong
April 23, 2021
Hi David
I am currently on MLP. Any patented standalone citicoline to recommend ?
David Tomen
April 24, 2021
Wong, the best standalone Citicoline supplement I know of that is pure with zero “other ingredients” is by Bestvite here: https://amzn.to/3vhRteM