Choline bitartrate

What it is


The scientific understanding of choline as a health supplement dates back to the early 20th century. In the 1920s, choline was first isolated from the neurotransmitter acetylcholine, which is involved in various brain functions such as memory, learning, and muscle control. In the following decades, choline became the subject of numerous studies on its potential role in brain health and cognitive function.


One of the main areas of research on choline has been its potential to improve neurocognition, or the cognitive processes that involve the brain's ability to think, learn, and remember. Some studies have suggested that choline may help to improve memory, attention, and other cognitive functions. However, the evidence for these effects is mixed and more research is needed to fully understand the mechanisms by which choline may influence neurocognition. In addition to its potential effects on neurocognition, choline has also been studied for its potential role in other areas of health. For example, some research has suggested that choline may have a protective effect against certain types of cancer and may help to lower cholesterol levels. However, these effects have not been consistently demonstrated in clinical studies and more research is needed to confirm these potential benefits.


Choline bitartrate is one of the most common forms of choline supplements that is available on the market. It is often sold in capsule or powder form and is often combined with other nutrients and supplements, such as B-vitamins and omega-3 fatty acids. Some people take choline bitartrate as a standalone supplement to support brain health and cognitive function, while others use it as part of a more comprehensive nootropic stack. It is important to note that choline supplements are not regulated by the US Food and Drug Administration (FDA) and their safety and effectiveness have not been fully established. As with any supplement, it is important to speak with a healthcare provider before starting to take choline bitartrate or any other supplement.



How it works


Choline bitartrate is a nootropic supplement that is composed of choline and tartaric acid. Choline is a water-soluble nutrient that is found in various foods, such as eggs, milk, and liver. It is classified as a nootropic, which is a type of supplement that is believed to enhance cognitive function. The pharmacology of choline bitartrate is not fully understood, but it is thought to work by increasing the availability of acetylcholine, a neurotransmitter that is involved in various brain functions such as memory, learning, and muscle control.


Acetylcholine is synthesized from choline and acetyl-CoA, and choline supplements may help to increase the levels of acetylcholine in the brain by providing a source of choline. However, the exact mechanisms by which choline bitartrate may influence brain function are not well understood and more research is needed to fully understand how it works.


Choline bitartrate is classified as a dietary supplement, which means that it is not regulated by the US Food and Drug Administration (FDA) in the same way as prescription drugs. It is often sold in capsule or powder form and is often combined with other nutrients and supplements, such as B-vitamins and omega-3 fatty acids. Some people take choline bitartrate as a standalone supplement to support brain health and cognitive function, while others use it as part of a more comprehensive nootropic stack.


In terms of its chemical properties, choline bitartrate is a white, crystalline solid that is slightly soluble in water. It is a salt of choline, which is a basic amine, and tartaric acid, which is a dicarboxylic acid. The choline molecule contains a quaternary ammonium group, which gives it a positive charge, and the tartaric acid molecule contains two carboxyl groups, which give it a negative charge. When these two molecules combine to form choline bitartrate, the positive and negative charges cancel each other out, resulting in a neutral compound.


In terms of side effects, choline bitartrate is generally considered to be safe when taken in recommended doses. However, some people may experience side effects such as gastrointestinal discomfort, diarrhea, and fishy body odor. These side effects are generally mild and are not experienced by everyone who takes choline bitartrate. It is important to speak with a healthcare provider before starting to take choline bitartrate or any other supplement, especially if you have any underlying health conditions or are taking medications.



How it is taken


Most people who use choline bitartrate do so in an effort to improve their cognitive function, such as memory, attention, and other brain functions. It is usually taken in capsule or powder form, and is often combined with other nutrients and supplements, such as B-vitamins and omega-3 fatty acids. The typical dose of choline bitartrate varies depending on the specific product and the intended use. Some products may recommend taking one or two capsules per day, while others may recommend taking a certain number of milligrams of powder. It is important to follow the recommended dosage instructions on the product label and to speak with a healthcare provider before starting to take choline bitartrate or any other supplement.


There is no consensus on the best time of day to take choline bitartrate. Some people find that it is most effective when taken in the morning, as it may help to improve focus and concentration for the day ahead. Others find that it is most effective when taken in the evening, as it may help to improve sleep quality and enhance overall cognitive function. The best time of day to take choline bitartrate may depend on the individual and their specific needs and goals. It is a good idea to experiment with different times of day and to see what works best for you.




References and further reading:

  1. Sohal HS, Atwood CS. Choline: An essential nutrient for public health. Nutrients. 2010;2(3):299-313. doi:10.3390/nu2030299

  2. Zeisel SH. Choline: An essential nutrient for public health. Nutr Rev. 2006;64(suppl 1):S14-S21. doi:10.1111/j.1753-4887.2006.tb00188.x

  3. Blusztajn JK, Wurtman RJ. Choline and cholinergic neurons. Science. 1991;252(5008):856-862. doi:10.1126/science.252.5008.856

  4. Ruppert D, Barnes RA, Sands SA, et al. Nutritional biochemistry of the vitamins. 2nd ed. Cambridge University Press; 2004.

  5. Zeisel SH, Mar MH, Howe JC, Holden JM. Concentrations of choline-containing compounds and betaine in common foods. J Nutr. 2003;133(5):1302-1307.