Choline side effects, dosage 250 mg, 350 mg and 500 mg
Choline chloride or choline bitartrate supplements? What is the latest information as far as benefits and side effects?

Choline is an essential nutrient required by the body to make several important compounds necessary for healthy cell membranes. Choline helps form phosphatidylcholine, the primary phospholipid of cell membranes. Choline is also the precursor to acetylcholine, one of the important brain chemicals involved in memory. This nutrient, usually as part of phosphatidylcholine, is widely available in a number of foods, particularly eggs, fish, legumes, nuts, and meats and vegetables, as well as in human breast milk. Dietary intake of choline ranges from 300 to 900 mg a day. Most individuals who have a normal diet are not deficient in choline. The importance of choline was emphasized in 1998 when the National Academy of Sciences classified it as an essential nutrient. In the past, it was thought that the human body made adequate amounts when needed. However, a study by Dr. Steven Zeisel, from the Department of Nutrition at the University of North Carolina at Chapel Hill, demonstrated that volunteers on a choline deficient diet were not able to produce enough of this nutrient.
   The United States Department of Agriculture (USDA) recommends that men and women consume 550 milligrams and 425 milligrams, respectively, of choline each day to prevent liver dysfunction. Yet, nearly one in five individuals in may need much more choline -- up to 800 milligrams a day -- to prevent or reverse the damage caused by a deficiency of this nutrient.

Choline Bitartrate dosage 500 mg

Choline is an essential precursor of acetylcholine, a stimulatory neurotransmitter. It also helps in the production of lipotropic agents which converts fats into useful products and aids in the production of HDL (good) cholesterol. Most supplements over the counter are sold in either 250 mg, 350 mg or 500 mg capsules.

Choline is 100 % natural choline bound to tartaric acid, making it easier to absorb.


Choline Supplement Facts
Choline - 500 mg *   
   (as Choline bitartrate)
* Choline daily value not established

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Choline Side effects
A common side effect of choline ingestion is increased body temperature and sweating. Nausea and loss of appetite can result from very high doses. Most people notice having more focus and being more alert. A positive side effect is that choline helps with erections.

Choline supplement availability
Choline is sold in dosages ranging from 250 to 500 mg and in a number of forms including choline bitartrate, choline chloride, and choline citrate. Choline Bitartrate, 500 mg, Nature's Way is a good brand, so is the brand from Physician Formulas.

Choline and Pregnancy
According to the results of several studies in rats, providing choline during pregnancy enhances memory and learning capacity in the fetus (Williams 1998). Dr. Christina Williams, a behavioral neuroscientist at Duke University in Durham, North Carolina, says her study findings demonstrate, "That supplementation with choline during the last third of pregnancy has fairly dramatic and long-lasting effects on the memory of offspring." A 1997 study published in Advances in Pediatrics by Dr. Zeisel showed that choline reserves are depleted during pregnancy and lactation (Zeisel 1997). This depletion may affect normal brain development and memory in the offspring. The National Academy of Sciences suggests that pregnant women consume at least 450 milligrams of choline per day.

Choline Recommendations
Individuals whose diet includes a wide variety of foods are not likely to suffer from choline deficiency. Growing infants, pregnant or lactating women, and individuals with liver cirrhosis may potentially be deficient in choline (Zeisel 1994). Whether choline supplements benefit older individuals with age related memory decline has not yet been adequately determined. Because of its relative safety, and potential benefits, I recommend small amounts of choline in the elderly who have age related cognitive decline. See chapter 18 for specific recommendations. Choline can be taken occasionally by younger individuals on days when better concentration and focus would be helpful.

Choline Emails
Q. I have heard that taking choline can help some people with liver problems. My problem is my local DR's and I have been unable to locate someone or some place that can conduct a blood test that will measure a serum choline level to identify if there is a deficiency. I have been told that one should find out if there is a deficiency before starting to take a choline supplement.
   A. Choline deficiency is extremely rare and may occur in those who have malnutrition or are eating a very restrictive diet. Testing for choline in the blood is unlikely to reveal any information that would be clinically helpful. Anyone with suspected liver problems should have blood liver function tests and if abnormal, further studies can be done to determine the problem and course of action.

THE MEMORY NUTRIENTS — Choline and Phospholipids from the book Mind and Memory Boosters
Like omega-3 fatty acids, phospholipids are also important for optimal brain health. As the name implies, phospholipids are made of the combination of lipids (fats) and the mineral phosphorus. Phospholipids are found in high concentrations in the lining of practically every cell of the body, including brain cells. They help brain cells communicate and influence how well receptors function. Although present in many foods, phospholipids are found in higher concentrations in soy, eggs and the brain tissue of animals. There may actually be a biochemical rational for the folk wisdom that says eating brain makes one smarter. The two most common phospholipid supplements sold over the counter are phosphatidylcholine and phosphatidylserine. Phosphatidylcholine is also known as lecithin. This chapter explains the role and function of phospholipids, their clinical effects, and practical recommendations for or against supplementation.

In addition to these phospholipids, I will also discuss choline, a nutrient that helps form phosphatidylcholine. Choline is the precursor to acetylcholine, the brain chemical involved with memory. Choline has been sold over the counter for many years. A new and more activated form of choline, called CDP-choline, became available in the US in 1998.

What Benefits Do Choline and Phospholipids Provide?
Individuals who don’t have a good dietary intake of phospholipids may find that taking these nutrients leads to an improvement in learning and memory. Most young and healthy people who take phosphatidylcholine or phosphatidylserine are not likely to notice any significant changes, although supplements could help some seniors. The effects from choline, and its cousin CDP-choline, are more noticeable.

Which Conditions Can Choline and Phospholipids Benefit?
The clinical application of these nutrients has not yet been fully evaluated, but scientists have studied their role in age related cognitive decline (ARCD), Alzheimer’s disease, and Parkinson’s disease. No firm conclusions are yet available as to whether phosphatidylserine and phosphatidylcholine help these conditions. Choline and CDP-choline could potentially be beneficial in ARCD and Alzheimer’s disease.