Which supplements increase choline? A guide to boosting your brain and liver health

October 29, 2025 •

4 min read

Research shows that around 90-95% of people do not consume the recommended daily amount of this essential nutrient. While dietary sources are ideal, many seek to bridge the gap with supplements. If you are wondering which supplements increase choline, it's crucial to understand the different forms available and their unique benefits.

Quick Summary

This article explains the different types of supplements that can raise choline levels, including Alpha-GPC, CDP-choline, and choline bitartrate, and their effects on brain function and liver health.

Key Points

Alpha-GPC is highly bioavailable: This form of choline efficiently crosses the blood-brain barrier, making it ideal for targeting cognitive function, memory, and focus.
CDP-Choline offers dual benefits: It provides both choline and cytidine, a precursor to uridine, which supports healthy brain cell membranes and cognitive vitality.
Choline Bitartrate is a foundational supplement: As a more economical option, it's effective for general choline needs and supporting liver metabolism, but less targeted for brain health.
Combine diet with supplementation: The best strategy involves incorporating choline-rich foods like eggs, liver, and cruciferous vegetables, using supplements to fill any nutritional gaps.
Be mindful of potential side effects: Consuming large amounts of choline from all sources can lead to side effects like a fishy body odor and digestive issues.
Prioritize professional guidance: Before starting any new supplement, particularly during pregnancy or with underlying health issues, consult a healthcare provider.

Understanding the Role of Choline

Choline is an essential nutrient, recognized by the US Institute of Medicine in 1998, that is vital for a range of physiological functions. Although the liver can produce small amounts, the majority must be obtained through diet or supplementation. Choline plays a crucial role in several bodily processes:

Cellular health: It is a key component of phospholipids, which are fats that form the structural integrity of cell membranes.
Neurotransmitter synthesis: The body uses choline to produce acetylcholine, a neurotransmitter essential for memory, mood, muscle control, and other brain functions.
Fat metabolism and transport: Choline is necessary to transport fats from the liver. Inadequate levels can lead to a buildup of fat and cholesterol, potentially causing nonalcoholic fatty liver disease (NAFLD).
DNA synthesis: Along with folate and vitamin B12, choline is involved in DNA synthesis and gene expression.

Why Choline Supplementation Might Be Necessary

Despite its importance, many individuals, including pregnant women, those with certain genetic variations, and vegans/vegetarians, often do not meet adequate intake levels through diet alone. In such cases, or for individuals looking to maximize certain health benefits, targeted supplementation becomes a practical option. The effectiveness of a supplement depends on its form, bioavailability, and targeted application.

A Closer Look at Choline Supplement Types

Alpha-GPC (L-Alpha-glycerylphosphorylcholine)

Alpha-GPC is a highly bioavailable form of choline that can cross the blood-brain barrier effectively. This makes it a preferred choice for cognitive enhancement and brain-related benefits. Research suggests Alpha-GPC can increase acetylcholine levels in the brain, improving memory, learning, and mental clarity. It has also shown promise in supporting athletic performance, including power output and growth hormone secretion.

CDP-Choline (Citicoline)

Also known as Citicoline, CDP-Choline is a unique compound because it provides not only choline but also cytidine. Cytidine is a precursor to uridine, a compound that supports the health of brain cell membranes. This dual action makes Citicoline particularly effective for comprehensive brain support, including enhanced memory, focus, and overall cognitive function. It is also known for its neuroprotective properties and potential role in repairing nerve damage.

Choline Bitartrate

This is one of the most common and economical forms of choline supplements. While it is a reliable source of choline for general dietary needs and supporting liver function, it does not cross the blood-brain barrier as readily as Alpha-GPC or CDP-Choline. It is often included in multivitamin formulas to address general choline deficiencies. For those seeking targeted cognitive effects, other forms may be more effective. Choline bitartrate is water-soluble and provides choline for various metabolic processes throughout the body.

Phosphatidylcholine (PC)

Phosphatidylcholine is the main form of choline found in dietary products and is a major component of lecithin. Supplements containing lecithin or PC can be used to increase choline intake. However, choline makes up only about 13% of the weight of phosphatidylcholine, so larger amounts are needed to achieve the same choline levels as more concentrated forms. While useful for overall cellular health, it is less potent for targeted brain support compared to Alpha-GPC and CDP-Choline.

Comparison of Choline Supplements


Feature	Alpha-GPC (L-alpha-glycerylphosphorylcholine)	CDP-Choline (Citicoline)	Choline Bitartrate	Phosphatidylcholine (Lecithin)
Primary Benefit	Cognitive enhancement, athletic performance	Comprehensive brain health, cell repair	General choline supply, liver support	Overall cellular and liver health
Bioavailability	High; crosses blood-brain barrier efficiently	High; provides choline and cytidine for dual benefits	Lower; mainly for systemic and liver support	Lower concentration of choline by weight
Best For	Targeting memory, focus, and physical output	Broader brain support, neuronal health, energy	Filling dietary gaps, liver function	Supporting cell membranes generally
Cost	Generally more expensive	Mid to high-range	Most economical	Varies depending on source and concentration
Notable	Directly increases acetylcholine in the brain	Also provides cytidine, which converts to uridine	A simple, water-soluble form often in multivitamins	Derived from sources like soybeans or eggs; less concentrated

Dietary Sources of Choline

Before turning to supplements, it is important to maximize choline intake from food. Rich sources include:

Meat and Poultry: Beef liver is one of the richest sources, but chicken and ground beef are also good options.
Eggs: The yolk of one large egg contains a significant amount of choline, making it a very accessible source.
Fish: Varieties like cod and salmon offer healthy choline and other nutrients.
Dairy Products: Milk, yogurt, and cottage cheese contribute to daily intake.
Vegetables: Cruciferous vegetables such as broccoli, Brussels sprouts, and cauliflower are excellent plant-based sources.
Legumes: Soybeans, kidney beans, and other legumes provide choline, which is especially important for vegans and vegetarians.

Potential Side Effects and Safety

While choline is generally considered safe, consuming large amounts can lead to side effects. These may include a fishy body odor, sweating, diarrhea, low blood pressure, and liver issues at very high doses. It is important to adhere to recommended intake levels from all sources, including food and supplements.

Always consult a healthcare provider before beginning a new supplement, especially if you are pregnant, breastfeeding, or have pre-existing health conditions, to determine appropriate use.

Conclusion

For those seeking to optimize brain and liver health, understanding which supplements increase choline is key. Alpha-GPC and CDP-Choline stand out as the most bioavailable forms for cognitive benefits, while Choline Bitartrate and Phosphatidylcholine offer more general support. A balanced approach that combines choline-rich foods with the right supplement for your specific health goals is often the most effective strategy. Always prioritize consulting a medical professional to ensure proper use and safety.

For further reading, consult the comprehensive fact sheet on choline from the NIH Office of Dietary Supplements.

Frequently Asked Questions

For brain health and cognitive enhancement, Alpha-GPC and CDP-Choline (Citicoline) are considered the most effective forms. They are highly bioavailable and efficiently cross the blood-brain barrier to increase acetylcholine levels.

While it is possible, many people do not consume adequate choline through food alone. Specific groups like pregnant women and vegans may be at a higher risk of deficiency. Foods rich in choline include eggs, beef liver, fish, and certain vegetables.

The Tolerable Upper Intake Level (UL) for adults is 3,500 mg per day from all sources, including food and supplements. It is important not to exceed this amount to avoid potential side effects.

Potential side effects associated with high choline intake include a fishy body odor, excessive sweating, low blood pressure, gastrointestinal issues like diarrhea and nausea, and liver toxicity. Adhering to recommended intake levels can help minimize these risks.

Choline is more concentrated in animal products like meat, eggs, and dairy. Since plant-based sources generally contain lower levels, vegetarians and vegans should consider discussing supplementation with a healthcare provider to ensure adequate intake.

Alpha-GPC provides a high concentration of choline for rapid uptake by the brain, beneficial for focus and athletic performance. CDP-Choline, on the other hand, offers a dual benefit by supplying both choline and cytidine, which supports overall brain cell membrane health and neurotransmitter production.

Phosphatidylcholine is a dietary source of choline and is useful for general cellular health. However, its choline content is lower by weight compared to more targeted supplements like Alpha-GPC, meaning a larger amount is needed to achieve significant choline intake from this form.