Many choline supplements are readily available today to choose from, how do you determine which one to take or whether you should naturally get your daily choline intake? In the nootropic world, various kinds of choline supplements can be chosen from. But the question is, how do they differ from one another? And which is the best choline source among them all?
Before naming the different types of choline sources, let’s discuss what choline really is. Choline is a water-soluble nutrient that was first discovered by Adolph Strecker in 1864. By the year 1998, choline was classified as an essential nutrient by the Food and Nutrition Board of the US Institute of Medicine. Our bodies are capable of producing choline however, this is not sufficient for our body’s daily needs. Because of this, choline may be obtained from supplements and a variety of food sources.
Choline is closely related to the Vitamin B-complex family. It plays a role in the structure and integrity of our cell membranes as well as in the process of methylation. Moreover, choline is considered to be the backbone of acetylcholine, an important neurotransmitter in the brain. Acetylcholine or Ach, is vital for the proper functioning of our neurons and is closely associated to one’s memory and cognitive functions (1). Because of this reason, Choline has been one of the essential supplements in the nootropic world and is even used with other supplements for a more potent cognitive benefit. Aside from that, Choline can also prevent and lessen some negative side effects associated with Racetam use.
What are the natural sources of choline?
Before the arrival of choline supplements, how did people get their daily dose? various food sources contain a significant amount of choline in them. It can be found in many plants and animal foods as well as in some processed foods. And, it has discovered that the food with the highest levels of choline is egg. Yes, those eggs that you ate for your daily breakfast is not just your ordinary breakfast meal. Below are the top 10 food sources that have the highest levels in choline with their corresponding specified portion.
Top 10 Choline Sources
1 whole egg= 146.90 mg 35% DRI/DV
Eggs are considered one of the healthiest foods on earth and have numerous essential compounds in it. Aside from its high levels of choline content, eggs have been recognized as a source of high quality protein. It also contains high amounts of Vitamin B3, Vitamin B2, Manganese, Selenium, Omega-3 fatty acids, amino acids, and so much more. These nutrients each play a vital role in our body’s proper functioning and promotion of a healthy body.
4 oz= 153.54 mg 36% DRI/DV
Aside from being an excellent source of choline, Shrimps contain significantly high levels of various important nutrients needed for the body’s proper functioning. To name a few, they are Selenium, Vitamin B12, Protein, Phosphorus, and Copper. Shrimps also play a role as an anti-inflammatory and antioxidant agent as well as having omega-3 fatty acids.
4 oz= 125.53 mg 30% DRI/DV
Scallops are known for having high levels of choline, Vitamin B12, Iodine, Phosphorus, Protein, and other essential compounds. It serves to promote a healthier cardiovascular system as well as in cancer prevention and age-related cognitive decline.
4 oz= 90.38 mg 21% DRI/DV
Aside from its choline content, Cod provides high levels of other essential compounds such as Vitamin B12, Iodine, Selenium, Phosphorus, Protein, and among many others. It serves to promote a healthier cardiovascular function as well as in cancer prevention.
5. Collard Greens
1 cup= 72.96 mg 17% DRI/DV
Aside from being an excellent source of choline, Collard greens contain significantly high levels of Vitamin K, Vitamin A, manganese, Vitamin C, and other essential compounds. Like Mustard greens, Collard greens also play in cancer prevention by acting to the body’s detox, antioxidant, and anti-inflammatory systems.
6. Brussel Sprouts
1 cup= 63.34 mg 15% DRI/DV
Brussels Sprouts are known for its high levels of choline, Vitamin K content, Vitamin C, and folate levels. It has also been shown to play a role in cancer prevention by acting on the body’s detox, antioxidant, and anti-inflammatory systems.
1 cup= 62.56 mg 15% DRI/DV
Broccoli is known to be an excellent source of choline, Vitamin K, Vitamin C, Chromium, and many other essential compounds. Its health benefits include addressing the development of cancer and its relationship to the three metabolic problems: chronic inflammation, oxidative stress, and inadequate detoxification.
8. Swiss Chard
1 cup= 50.23 mg 12% DRI/DV
Swiss Chard is not only one of the most famous vegetables in the Mediterranean but also is one of the most nutritious vegetables. It belongs to the chenopod family along with Spinach, beets, and quinoa. It is an excellent source of choline, Vitamin K, Vitamin A, Vitamin C, and many other essential compounds.
1 cup= 48.48 mg 11% DRI/DV
Cauliflowers contain significantly high amounts of choline, Vitamin C, Vitamin K, Folate, and among many other essential nutrients. It poses its benefits to the human body as an anti-oxidant, anti-inflammatory agent and supports a healthier cardiovascular system.
1 cup= 46.98 mg 11% DRI/DV
Asparagus contains a variety of essential nutrients such as choline, Vitamin K, Folate, Copper, and among many others. It has anti-inflammatory and anti-oxidant properties and also supports cardiovascular health. (1)
And, So, What is Alpha GPC?
Alpha GPC or Alpha Glycerylphosphorylcholine which is also sometimes called Choline Alfoscerate, is one of the many variations of choline supplements available today. Many people regard Alpha GPC as the best available choline supplement since it has a slightly different pathway for increasing the levels of Acetylcholine in the brain. One of its unique characteristics is that it is able to pass the blood brain barrier easily thus, delivering its results faster. Aside from the enhanced cognitive function it provides through the influence on the cholinergic system, Alpha GPC also enhances mood through the dopaminergic system and increases strength and lean muscle mass through its influence on the pituitary glands. Alpha GPC also has neuroprotective properties. It serves to maintain the health of our neurons and neuronal communication within the brain. Also, it helps form new brain cells while preventing damage. With this mechanism of action that Alpha GPC possesses, it keeps our brain young, healthy, and functioning at its peak performance.
Alpha GPC is more concentrated and more effective (alpha gpc’s benefits here) than the other choline supplements on a per weight basis. Although Alpha GPC tends to be more expensive, it is almost twice as strong and potent from Citicoline, another good source of choline. Meaning, Alpha GPC requires a much lower dosage to produce the same effects as the other choline supplements. Let’s say for example, Alpha GPC’s recommended daily dosage is from 250 mg to 500 mg. This dosage is already sufficient to provide you with cognitive and health benefits. Meanwhile, the other choline sources might require you to double that dose in order to see results. In this way, you would be paying less from your money but at a higher quality of choline.
What are the other Choline Sources?
Aside from Alpha GPC, some other good choline sources available today are Centrophenoxine (Lucidril), Choline Bitartrate, and Citicoline. Centrophenoxine is a synthetic version that is derived from DMAE. Due to phospholipid transformation, it may cause a significant increase in Acetylcholine levels in the brain. It has anti-aging and detox properties and provides a boost in the brain’s energy levels.
Choline Bitartrate on the other hand, is another choline source that is fairly cheap to buy and use. Although it has a high concentration of choline, it cannot efficiently pass the blood brain barrier. In this way, a lot of potential effect is put to waste.
Another choline source is Citicoline, also referred to as CDP Choline. One unique characteristic of which is that it undergoes a double conversion – it splits into choline and cytidine, both of which produce cognitive benefits. Citicoline improves mood and energy as well as it promotes a healthier brain.
Choosing a supplement such as that of a choline source, greatly depends upon your choice and preferences. It would be best to try different choline sources and see for yourself which one is most effective for you. You can visit our shop to see which nootropic vendors we recommend and trust.
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