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Choline

Precursor of acetylcholine and cell membranes; 90% of adults fall short. Eggs, liver and soy cover it — vegans may need a supplement.

3/5· Multiple human trialsEstimated monthly cost: ≈ 10 €

Dose

From food: 2 eggs ≈ 300 mg. As a supplement 250–500 mg alpha-GPC or CDP-choline.

Timing

Morning.

⚠ Cautions

Above 3.5 g fishy odour, low blood pressure. TMAO concern: choline supplements raised TMAO (gut-flora dependent).

What it is

An essential nutrient (AI 425–550 mg); needed for liver fat metabolism and memory.

What the evidence shows

Framingham Offspring: higher choline intake meant better verbal memory and less white-matter damage. Choline deficiency causes fatty liver (controlled feeding studies). CDP-choline RCTs: small memory gains in older adults.

Goals

Brain, memory

Sources

Poly C et al. The relation of dietary choline to cognitive performance and white-matter hyperintensity – Framingham Offspring. AJCN (2011) ↗

Last reviewed: 6 September 2026

This site is educational and does not replace medical advice. Start any supplement or drug only after consulting a doctor or pharmacist.