Choline is a water soluble micronutrient that is vital for brain development, nerve signalling, energy metabolism, muscle function and detoxification. It is produced in small amounts by the liver and consumed in our diets from mainly animal sources including eggs, beef liver, salmon and turkey but is also present in Cauliflower and Brussel Sprouts.
Dietary form of Choline acts as a precursor for acetylcholine (a key neurotransmitter) and phosphatidylcholine (a building block of cell membranes).
‘Acetylcholine is an organic molecule that acts as a neurotransmitter in the autonomic nervous system. Acetylcholine is essential for memory formation, learning, and mental attention. When levels are low, thoughts can be sluggish, forming new memories or accessing old memories can be difficult, and you may experience “brain fog.’
‘Phosphatidylcholine is a major constituent of cell membranes and is more commonly found in the exoplasmic or outer leaflet of a cell membrane. Phosphatidylcholine also plays a vital role in membrane-mediated cell signaling and PCTP activation of other enzymes’
Choline can be supplemented in a number of forms, with unique pros and cons:
Choline Bitartrate - This is generally the least expensive form of choline and appears to have a very similar effect on the body to choline consumed in our foods.
CDP Choline (Cytidine Diphophocholine) - CDP Choline is an intermediary form that is eventually converted by the body into two Nootropic compounds, uridine and choline.
Alpha GPC - This form of Choline is generally the most expensive and is the form of Choline required by the brain, it occurs naturally in the brain during the bodies choline breakdown process. Alpha GPC is able to cross the blood brain barrier and thus supplementation of this form is favourable for cognitive and nootropic effects.
- Supports central nervous system, crucial for nerve functioning, it is shown to improve signalling capacity of nerves and protect vital neuronal membranes.
- Cleanses the liver of fat build up.
- Protects memory and brain function.
- Helps exercise performance and muscle function.
- Believed to produce quicker reaction times and reduce mental processing speed and energy.
Deficiencies in Choline can lead to fatigue, memory loss, cognitive decline, learning disability, nerve damage and mood disorders. Without enough choline our cells can not properly withhold their structure and signal messages.
Choline requirements can be adequenty satisfied by a conscious diet high in animal products such as Beef Liver, Egg’s, Dairy and Poultry. Those on restrictive diets or looking to highten some of the more specific benefits of Choline may turn to supplementation.
- CDP Choline is generally considered favourable for improving symptoms of cognitive disease such as Parkinson’s.
- Alpha GPC is shown to be favourable in increasing various markers of cognition (when compared to CDP Choline) - https://www.ncbi.nlm.nih.gov/pubmed/1916007
According to the National Academy of Sciences required nutrients list, Choline requirements are listed as 550mg for male and female adults, 450-550mg for pregnant women.
Alpha GPC is an active ingredient in our Vi-Brain Daily Nootropic Supplement Stack.
https://www.ncbi.nlm.nih.gov/pubmed/22071706 (Choline on cognitive performance)
https://www.ncbi.nlm.nih.gov/pubmed/1452945 (Choline on liver function)
https://www.ncbi.nlm.nih.gov/pubmed/6754453 (Choline on Brain degenerative disease)
https://www.ncbi.nlm.nih.gov/pubmed/11023003 (Choline on memory)