Choline supplementation has been steadily gaining popularity as a nootropic and for other therapeutic purposes in the recent years. As demand for supplemental choline also continues to rise, users have been asking which choline form is better between Choline Bitartrate and Choline Citrate. Of course these two forms of choline are not the most effective among the commercially available supplements out there. These supplemental forms of choline however, are the most economical and are your best options if you are working with a limited budget.
In comparison to Alpha GPC and Citicholine, which are regarded as the best choline supplements, Choline Bitartrate and Choline Citrate are at least 8 times cheaper in current market prices. Their usefulness as a supplement may understandably pale in comparison to Alpha GPC and Citicholine, especially as smart drugs for cognitive enhancing purposes. Be that as it may, there are still a good number of users who believe that the bitartrate and citrate forms of choline do have some value as a nootropic.
Elevated choline levels in the system are believed to have a number of health benefits. Choline has been used with some level of success for the management and treatment of liver disease and atherosclerosis. Supplement manufacturers have also been adding choline to their weight loss products claiming that it helps the body use stored fat as energy. There are rich food sources of choline, with eggs, beef liver, broccoli, and poultry being the most preferred sources. Supplementation however, is generally believed to be the most effective way of raising the levels of choline in the body to clinically beneficial extent.
Choline is a precursor of acetylcholine, a neurotransmitter responsible for most of the cognitive processes in the brain such as memory functions, learning abilities, and communication skills. Having high levels of choline in the brain is believed to make these cognitive processes much more efficient.
Let us now examine Choline Bitartrate and Citrate and see how they measure up against each other head to head.
This form of choline supplement is easily the cheapest one available. Choline Bitartrate is formulated with some sort of a chemical salt compound, which supposedly helps the body absorb it better. It is estimated that Choline Bitartrate contains around 41% choline, which by approximation makes around 1 gram of choline for every 2.4 grams of Choline Bitartrate.
The following are the benefits and disadvantages of Choline Bitartrate supplementation.
- It is the cheapest form of supplemental choline.
- It is widely available.
- As an OTC, it is generally regarded as safe for human use.
- It can be added to a nootropic stack.
- Its supplementation may lead to a healthier liver.
- It may have other health benefits.
- It may not be an effective nootropic, especially when taken on its own.
- It has an unpleasant taste.
- Supplemental choline in this form may not actually reach the brain.
- It causes a fish-odor syndrome, which means exactly as it sounds.
- It has some unpleasant side effects when taken in high dosages.
Compared to the bitartrate form, Choline Citrate has about 50% choline content. Some nootropic users believe that this form may have a better chance at reaching the brain and thus have a chance of making a positive contribution to the cognitive processes of the brain. This supplemental choline form is formulated with a citric acid derivative, which most users agree makes it taste a little better than the bitartrate form.
Here are the benefits and disadvantages of Choline Citrate supplementation.
- It contains a bit more choline by weight compared to Choline Bitartrate.
- It is also an OTC dietary supplement in most countries.
- It tastes better than the Choline Bitartrate form.
- It is also widely available.
- Supplementation also leads to a healthier liver and other health benefits.
- It may not be effective as a nootropic supplement.
- It also causes fish odor syndrome.
- It may not also reach the brain.
- It can also cause unpleasant side effects when taken in high doses.
Although some users may report that both these supplemental choline forms have some nootropic effects, formal studies suggest that this is not the case. One study suggested that when taken orally, these two choline supplements were unable to increase the choline metabolite concentrations in the brain. If you still want to try these supplements out for yourselves, the daily recommended doses of both these supplements are set between 600 to 3,000 milligrams daily.