Phosphatidylcholine is one of the forms in which choline supplements are made. It is one of the cheaper types of choline supplements along with choline bitartrate and choline citrate. Most of the people who regularly supplement with choline know that phosphatidylcholine is not one of the best supplement forms of choline.
This is especially true for nootropic users who need to stack high quality choline along with their main nootropic cognitive enhancers. The preferred choline supplements by experienced nootropic users are usually the types that contain high concentrations of choline like the Alpha GPC and CDP-choline. For those who are looking to make the cost of their nootropic stacks as low as possible, cheaper choline supplements like phosphatidylcholine will do as long as the doses taken are high enough.
The phosphatidylcholine form of choline supplement is often confused with lecithin. While many use the two terms interchangeably, phosphatidylcholine is just one of the components of lecithin, which contains a number of other compounds. Phosphatidylcholine is chemically extracted from natural sources such as eggs, sunflower, and mustard using hexane.
Even though one can get choline from naturally occurring sources through their diet, it is estimated that in the U.S. alone, around 90% of the population is not getting enough choline in their diet. Choline is an essential nutrient because it is needed by the body to synthesize acetylcholine, a very important neurotransmitter in the brain responsible for its cognitive processes. Studies show that inadequate supply of choline impairs the important functions of the brain and it also makes one feel, lethargic, fatigued, and unable to focus.
Supplementation is therefore important in order to supply our system with enough choline. One of the advantages of phosphatidylcholine is that it is very affordable and is also widely available. Although, it may not be the best choline supplement out there, studies suggest that it can help enhance cognitive processes such as memory retention and recall, mental focus, problem solving ability, verbal fluency, and logical reasoning.
Stacking nootropic supplements have become the norm among experienced users and the cost of typical stacks can be a bit high. Choosing a cheaper secondary and complementary nootropic can help cut costs of nootropic stacks. The cheaper phosphatidylcholine can also complement performance aiding supplements of endurance athletes as choline is also known to improve stamina and stave off mental and physical fatigue.
The main weakness of cheap choline supplements like phosphatidylcholine is that it is not efficiently absorbed. Taken orally, this supplement that contains only about 50% choline, undergoes several changes that by the time it reaches the blood-brain barrier and cross it, only a small amount of the choline is left. While this may be remedied by taking large doses several times a day, it can get to be quite a pain in the long run. This form of choline also has some side-effects and these include diarrhea, irritated gastrointestinal tract, vomiting, and nausea.
- Widely available.
- It has a lot of side benefits.
- It can cut the costs of nootropic stacks.
- It is not as effective as pricier choline supplements.
- You may need to take it in large doses to achieve its desired effects.
- It has its share of unpleasant negative effects.
Experienced nootropic users claim that a minimum of 400gm a day is needed for phosphatidylcholine to be effective. Due to varying sensitivities to its supplementation however, a user may require less or more of it in a day. It will be a good idea to start from 200mg and work your way up until you figure out what dosage works best for you.