Choline is one of those words that has been thrown around a lot by the nootropics community, yet it’s rarely explained in depth. In fact, it’s one of the most misunderstood supplements that is often lumped in with the “Vitamin B” group. The truth is, choline is a nootropic by itself, and has a lengthy list of benefits that extend well beyond simple brain health.
You know to eat lots of fruits and vegetables to get your vitamins and minerals, but most people don’t realize that the vitamins and minerals in food are often accompanied by other helpful nutrients. As an example, you already know that choline is a necessary nutrient, and a deficiency in this nutrient has been linked to health problems such as liver disease. What you might not know is that choline is also a nutrient that plays a significant role in making nootropics work.
There’s no shortage of foods that are claimed to boost cognitive function and memory, from spice blends like curry powder to fish like salmon. In recent years, supplements containing acetylcholine precursors, like choline or lecithin, have become quite popular among people who want to enhance their cognitive function. Acetylcholine is a very important neurotransmitter that is involved in the neural pathways of memory, attention, and sleep; as such, a supplement that boosts its levels in the brain is expected to result in enhanced cognitive function. However, not much research has been done to investigate the effects of acetylcholine precursors on the human brain, and it’s not clear how effective they are at boosting cognition in the
What are the benefits of choline?
Choline is a water-soluble B vitamin that people need to include in their diet to stay healthy. The effect of some nootropics is based on the mechanism of producing more neurotransmitters in the brain, which transmit signals from nerve cells to target cells. One of these neurotransmitters is called acetylcholine (or ACh), and it plays a key role in learning strategies and memory development. When using nootropics that increase acetylcholine production, it is important to always supplement them with a source of choline to meet the increased need for acetylcholine production in our bodies. We recommend Citicoline or Alpha-GPC as excellent sources of choline for health maintenance, as it is an important component of cell membranes, and for combination with other nootropics (especially -racetamines).
When should I take choline supplements?
The short answer is now. Most people in the United States consume less than the recommended adequate amount of choline. Choline helps prevent cardiovascular and peripheral artery disease, neurological disorders and non-alcoholic fatty liver disease. Natural sources of choline are found in meat, eggs and yeast extracts. Preparations such as alpha-GPC and citicoline are powerful nootropics in their own right, but if you’re considering nootropic racetams (such as phenylpiracetam, piracetam, or aniracetam, etc.), choline supplements act as a solid complement to this class of nootropics. Choline can maximize the effects of these nootropics by providing them with the fuel they need to work as efficiently as possible and prevent potential negative side effects such as headaches. Choline needs can vary greatly depending on diet and lifestyle, but we recommend starting with the following dosages:
- Alpha GPC: 150 mg
- Citicoline: 250 mg
Why do we recommend citicoline and alpha GPC?
Choline is an essential nutrient (i.e. a compound that the body cannot produce or produce in sufficient quantities), the need for which increases with the use of certain nootropics such as -racetam. Nootropics, which increase the brain’s need for acetylcholine, require a high quality source of choline to maximize their effects and avoid potentially negative side effects . There is evidence that some of the negative effects of -acetamines are due to a deficiency of choline in the brain, and that these side effects can be mitigated by taking supplements containing a good source of choline. Therefore, we recommend Citicoline and Alpha-GPC as highly effective sources of choline supplements. Both substances easily cross the blood-brain barrier and thus increase the bioavailability of choline in the brain. Bioavailability is the degree to which a substance or drug becomes fully available for its intended biological use. Let’s take a closer look at these two substances and how they work in our bodies. Citicoline (or CDP-choline) is a unique source of choline because its metabolism produces both choline and cytidine – cytidine is a precursor of uridine. Cytidine and uridine are used in the synthesis of RNA. Citicoline can be taken by itself, but it is usually combined to increase the effectiveness of other nootropics. In the body, cytidine is converted to uridine; the nucleotide (i.e., the organic molecule that is the building block of DNA and RNA) is important for the synthesis of neuronal membranes, a process that contributes to cognition and thinking. The recommended dose for citicoline is 250-750 mg daily . Alpha-GPC (alpha-glyceryl phosphorylcholine) is a naturally occurring substance in the brain that acts as a biological precursor (i.e., a substance from which another, usually more active or mature substance is formed) of acetylcholine (see above). When Alpha-GPC is taken as a nootropic, it immediately increases the amount of choline available in the brain. Increased bioavailability of choline gives the brain the fuel it needs to produce acetylcholine, which helps improve learning and memory. Alpha-GPC is synthesized naturally in the body after ingestion of this essential nutrient. Choline, which occurs naturally in meat (liver), eggs, soy and spinach. The recommended dosage range for alpha GPC is 300 to 600 mg* . *This series assumes you take one 150 mg tablet twice a day. There are many reports of variations in observed effects between very low doses of alpha-GPC (150 mg) and the recommended starting point of the daily range (300 mg). Doses of 150 mg are often considered stimulating, while the same users note that higher doses (300 mg) have a relaxing/sedative effect.
What are the differences between citicoline and alpha GPC?
At first glance, both drugs have the same effect on overall brain function and mental acuity. However, there are some differences in the way these benefits are obtained. For example, alpha-GPC and citicoline have different metabolic processes. Alpha-GPC is split into two properties, choline and glycerophosphate – used clinically to treat or prevent low phosphate levels. Choline is then used as a precursor for the production of acetylcholine. Citicoline is hydrolyzed in the small intestine and liver into 2 components – broken down with water: Cytidine and choline. Cytidine and choline enter the systemic circulation where cytidine is further metabolized to uridine. Both uridine and free choline cross the blood-brain barrier. Alpha-GPC has some interesting side effects that citicoline does not. Taking Alpha-GPC can lead to an increase in vitality and strength because it helps the muscles recover after physical exertion. Alpha-GPC may also increase the production of human growth hormone. On the other hand, citicoline can enhance the effects of other nootropics, as we have already seen. For this reason, many consider citicoline to be a fundamental component of any supplementation program. So, which one should I choose? We believe this summary flowchart can help you: For further comparisons and explanations, we invite you to read additional documents:
Buy Citicoline and Alpha GPC
At Nootropics.com you can buy Alpha-GPC in a jar with 60 capsules of 150 mg. Due to unforeseen circumstances in our supply chain, we currently have no stock of citicoline. All of our products undergo a unique quality control process after manufacture and are then subject to a stringent quality assurance process in an independent third party laboratory. We check the identity and purity and use FTIR and HPLC to make sure the sample does not contain any heavy metals. Our customers receive free shipping for orders over $70 in the U.S. and $200 for international orders. If you buy 2 or more boxes, you get 5% off and 10% off. We offer a 90 day money back guarantee after purchasing one of our products. We only use vegetable capsules that are suitable for vegans.
References Toman, David (2020). Secrets of an Optimized Brain 92 Nootropics to unlock the true potential of the brain. Nootropics Expert (3rd ed.). [available at: nootropicsexpert.com]. 2] Examine.com via CDP-Cholin 3] Examine.com about the Alpha-GPCCholine is an essential nutrient for humans, but is found in the highest concentrations in animal and egg products such as beef, eggs, and liver. It is also found in soy lecithin (soybean), sunflower lecithin, and wheat germ, but in much smaller amounts. Some foods that are high in choline include broccoli, cauliflower, cucumber, fish, lentils, peanuts, potatoes and spinach. Choline helps regulate the nervous system and is essential for the functions of the brain and the nervous system. According to the University of Maryland Medical Center, choline is also a precursor of betaine, a nutrient that helps prevent homocysteine levels from getting too high in the body. Homocy. Read more about best choline supplement and let us know what you think.
Frequently Asked Questions
Do you need to take choline with Noopept?
A lot of people are curious whether or not they should take choline when they’re taking Noopept. The answer isn’t clear-cut and there are a lot of reasons for this. Some people recommend taking a choline source like Alpha GPC or CDP-Choline with Noopept, while other people say that you shouldn’t do this. So, what’s the deal? In this article, we’ll tackle the contentious issue of choline with Noopept and help you make an informed decision. Noopept (N-phenylacetyl-L-prolylglycine ethyl ester) is a potent nootropic supplement made from a peptide that’s structurally similar to the essential amino acid L-proline. Unlike most other nootropics, Noopept is able to cross the blood-brain barrier, which means it’s able to enter your brain and stimulate receptors in a way that was previously impossible. And, as you may have guessed, it’s also more potent than regular nootropics because of this.
How long does it take for CDP-choline to work?
Since choline is a precursor to neurotransmitters like acetylcholine, it was speculated that taking choline supplements might enhance mental performance. And indeed, there is evidence that supplementing with choline will enhance memory and other cognitive abilities. For example, one study found that CDP-choline could boost memory in people with mild cognitive impairment, while another found that it could improve attention in people with Alzheimer’s disease. As excited as you may be to try out those new racetams and cholinergics you just ordered, the research suggests that you might not feel any of the benefits from them for at least two weeks. It takes time for your brain to build up new neurotransmitters, including acetylcholine, the neurotransmitter that most nootropics aim to increase. As soon as you start taking nootropics, your body starts producing more new cells to match the increased demand for choline. Not only that, but your brain needs time to transport the choline throughout your brain and create new neuronal connections.
How does choline affect dopamine?
Despite its chemical similarity to other B vitamins, choline is not classified as one. Instead, it is grouped with the common essential nutrients, meaning it is essential to human health, but the body can produce choline. (1) But what does choline do? Its major function is to help the liver synthesize the neurotransmitter acetylcholine, a chemical that helps the brain process signals from the nervous system and the rest of the body. (2) That may seem like a simple function, but the complexity of the human body should remind us that something as seemingly simple as dopamine is usually affected by many factors. Choline is an essential nutrient that is required for a number of functions in the body, including cell signaling. Choline is a precursor for the neurotransmitter acetylcholine, which is involved in memory, learning, muscle movement, and other essential functions. Among the most popular choline sources are egg yolks, beef liver, salmon, broccoli, and cauliflower. However, approximately 90% of people don’t get enough choline in their diet, and a number of conditions are linked to low choline levels, including liver or kidney disease, gastrointestinal disease, and cancers such as breast and colon cancer.
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