How do you get citicoline naturally?

November 10, 2025 •

4 min read

According to the National Institutes of Health, the human body can synthesize some choline in the liver, but the amount is not enough to meet all of our needs. Therefore, to effectively get citicoline naturally, you must increase your dietary intake of its primary precursor, choline.

Quick Summary

The body produces citicoline internally, using choline as a precursor. Increasing your consumption of choline-rich foods, including animal products and certain vegetables, is the most effective way to support your body's natural synthesis of this compound.

Key Points

Precursor is Key: You cannot eat citicoline directly; your body synthesizes it from its precursor, choline, which is found in many foods.
Concentrated Sources: Eggs and organ meats, particularly beef and chicken liver, are among the most concentrated natural sources of dietary choline.
Plant-Based Options: Plant-based sources like soybeans, shiitake mushrooms, and cruciferous vegetables such as broccoli also provide significant amounts of choline.
Balanced Diet: A varied diet that includes animal products, legumes, and whole grains ensures a steady and robust supply of choline for natural citicoline production.
Beyond Choline: For maximum brain health, focus on a comprehensive diet rich in a variety of nutrients, including B-vitamins and minerals like magnesium and zinc.

The Biological Basis: Citicoline Synthesis

Citicoline, also known as CDP-choline, is a potent compound important for brain and cognitive health. However, a common misconception is that you can find citicoline itself in food. The truth is that your body creates it naturally through a biochemical process involving the nutrients choline and cytidine. The most effective way to increase your body's natural citicoline levels is by consistently consuming foods rich in these precursor nutrients, with choline being the most significant from a dietary standpoint. A steady, healthy diet provides the necessary building blocks, ensuring your body has what it needs to produce this vital compound naturally.

Dietary Choline: The Primary Precursor

Choline is considered an essential nutrient because, while the body makes some, it relies on dietary sources to meet most of its needs. A wide variety of foods contain choline, with some being more concentrated sources than others. Both animal-based and plant-based foods can contribute meaningfully to your overall choline intake.

Animal-Based Choline Sources

Animal products are typically the most choline-dense dietary sources. Incorporating these into your diet regularly can help maintain optimal choline levels.

Organ Meats: Beef and chicken liver are exceptionally rich in choline, providing a potent dose in a single serving. For instance, a 3-ounce serving of cooked beef liver contains well over half of the daily value for choline.
Eggs: The egg yolk is a powerhouse of choline. A single large hard-boiled egg can provide a substantial portion of your daily requirement. The choline in eggs is bound to phospholipids, which may enhance its absorption.
Fish and Seafood: Many types of fish, such as salmon, cod, and Atlantic mackerel, are excellent sources of choline and beneficial omega-3 fatty acids, which also support brain health.
Meat and Poultry: Beef, pork, and chicken breast are all good sources of choline and are easily incorporated into many meals.
Dairy Products: Milk, yogurt, and cottage cheese contribute moderate amounts of choline to your diet.

Plant-Based Choline Sources

For vegetarians, vegans, and those looking to diversify their nutrient intake, many plant-based foods offer a good source of choline. While generally less concentrated than animal products, a balanced plant-based diet can still effectively meet choline needs.

Soybeans: Roasted soybeans and edamame are among the richest plant-based sources of choline.
Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts all contain choline and other important nutrients.
Mushrooms: Shiitake mushrooms are a notable source of plant-based choline.
Legumes: Kidney beans, lima beans, and black beans are great additions to a choline-rich diet.
Grains and Seeds: Wheat germ, quinoa, and nuts like almonds provide smaller but still valuable amounts of choline.

Comparison of Choline-Rich Foods

To help guide your dietary choices, the following table compares the choline content of various foods based on typical serving sizes.


Food Item	Serving Size	Approximate Choline (mg)
Beef Liver, pan-fried	3 ounces	356
Egg, hard-boiled	1 large	147
Soybeans, roasted	½ cup	107
Chicken Breast, roasted	3 ounces	72
Atlantic Cod, cooked	3 ounces	71
Red Potato, baked	1 large	57
Wheat Germ, toasted	1 ounce	51
Kidney Beans, canned	½ cup	45
Quinoa, cooked	1 cup	43
Broccoli, cooked	½ cup	31

Synergistic Nutrients for Brain Health

Beyond just choline, other nutrients are crucial for supporting overall brain function and the metabolic pathways related to citicoline. Key among these are B-vitamins, including folate and B12, which play a role in methylation processes essential for nutrient metabolism. Other minerals, such as magnesium and zinc, also act as cofactors in numerous enzymatic reactions within the brain. A diverse, whole-foods diet that provides a wide spectrum of vitamins and minerals is the best strategy for comprehensive cognitive support.

Crafting Your Diet to Boost Citicoline Production

Creating a diet to naturally enhance your body's citicoline production doesn't need to be complex. Start by consciously incorporating a few choline-rich options into your daily meals. For breakfast, consider scrambled eggs with mushrooms. A lunch of grilled chicken salad with soybeans or a dinner featuring baked salmon with a side of steamed broccoli and quinoa can significantly increase your intake. Snacks like a handful of almonds or a serving of yogurt are simple additions. Over time, these small dietary changes build upon each other, providing your body with the consistent supply of choline it needs. For further authoritative information on nutrient facts, the Linus Pauling Institute provides excellent resources.

Conclusion

While you cannot consume citicoline directly from food, you can absolutely support your body's natural synthesis of this important compound by prioritizing a diet rich in choline. By regularly incorporating high-quality animal sources like eggs, liver, and fish, or plant-based alternatives such as soybeans, mushrooms, and certain vegetables, you provide the essential raw materials needed for robust brain health. A mindful and varied diet focused on these precursor nutrients is the most effective and natural path to increasing your body's citicoline levels for optimal cognitive function.

Frequently Asked Questions

No, citicoline is not found directly in foods. It is a compound that your body naturally synthesizes internally from the dietary precursor nutrient, choline.

Animal products typically have the highest concentration of choline, with beef liver, eggs, and certain fish like salmon being top sources.

Plant-based sources of choline include soybeans (edamame), shiitake mushrooms, broccoli, cauliflower, Brussels sprouts, quinoa, and certain legumes and nuts.

While your body can produce some choline, most people do not consume enough to meet their needs through diet alone. Low intake can potentially lead to health issues.

Yes, as many rich sources are animal-based, vegetarians and vegans should focus on incorporating high-choline plant foods like soybeans, quinoa, and vegetables into their diet to meet their daily requirements.

Choline is a nutrient obtained from food, while citicoline is a more advanced compound that the body creates using choline as a building block. Citicoline is often used in supplements because of its higher bioavailability for brain function.

While a balanced diet is always preferable, supplements are available for those who struggle to meet their needs. Forms like citicoline (CDP-choline) are available, but always consult a healthcare professional before starting new supplements.