What is choline?
The most common seen choline supplements on the market: Alpha GPC/CDP-Choline/Choline Bitartrate/Lecithin. Then what is choline and what it is for?
Choline is a vitamin-like essential nutrient and a methyl donor involved in many physiological processes, including normal metabolism and transport of lipids, methylation reactions, and neurotransmitter synthesis.
These benefits we can get from Choline:
- Forms DNA and Cell Structures
- Supports Central Nervous System
- Maintains Healthy Liver Function
- Helps Protect Memory and Loss of Brain Function
- Can Help with Exercise Performance and Muscle Function
- May Help Maintain Heart Health
- Supports a Healthy Pregnancy
- Important for Children’s Growth and Development
The body synthesizes some choline in the liver, but not enough to meet the recommended daily adequate intake (estimated to be 425-550 mg daily for adults). Though there are many dietary sources of choline, including liver, beef, eggs, cauliflower, navy beans, tofu, almonds, and peanut butter, it has been estimated that as much as 90% of the population actually consumes an inadequate amount of dietary choline. Let’s do some research about below common choline ingredients.
Alpha GPC vs CDP-Choline vs Choline Bitartrate vs Lecithin.
Lecithin / Choline Bitartrate, these two are the cheapest and most widely used choline supplements found in the supplement market.
However, they are also the least potent and effective because they can not get through the brain effectively while Alpha GPC and CDP-Choline work better.
Alpha GPC,This concentrated choline supplement is safe, effective, and fast-acting. It’s highly bioavailable when taken orally and crosses the blood-brain barrier rapidly and reliably, directly delivering high-quality choline to the brain for conversion to acetylcholine. Structurally composed of choline, glycerol, and phosphate, it metabolizes into a combination of choline and glycerophosphate on absorption. Alpha GPC is structurally 40% choline by weight is considered a cholinergic, or primary choline storage form.
Alpha GPC is a favorite with many nootropic users, in large part because it works quickly and reliably in conjunction with the racetams but also because of its many other benefits. It has been shown to significantly boost mood and increase mental energy without creating restlessness or interfering with sleep. It’s also believed to support overall brain health and may actually have anti-aging benefits. It’s also known to stimulate the release of HGH (Human Growth Hormone) and can increase strength and decrease recovery time after exertion.
CDP choline works quickly and reliably, metabolizing within an hour of ingestion. Structurally CDP choline is 18.5% choline by weight, but though it’s not chemically classified as a cholinergic it metabolizes into choline and cytidine, which disperse rapidly throughout the body, crosses the blood-brain barrier, and enter the central nervous system. The choline component acts as a precursor to acetylcholine and the cytidine component is converted into uridine, a nucleotide base that is important to neural membrane synthesis and is believed to enhance cognition. CDP choline also stimulates the sympathetic nervous system and can increase energy and motivation.
From the raw material cost,CDP-Choline is the highest price than the other three of them, Alpha GPC goes for the second price. And compared to the dosage, Alpha GPC typical dose: Typical dose: 300-600 mg while CDP-Choline Typical dose: 250-750 mg, So Alpha GPC is cost-effective. CDP-Choline is used more clinic than Alpha GPC.
Anyway,for nootropic purpose,the effects will depend on personal research.