Choline
The nutrient behind acetylcholine and cell membranes. Most people don't hit the target.
Choline is used to build acetylcholine, a neurotransmitter involved in memory and muscle control, and phosphatidylcholine, a core component of every cell membrane. Choline bitartrate is the most cost-effective standard form, while alpha-GPC and CDP-choline (citicoline) cross into the brain more readily and are favoured in cognitive-support formulas. Demand increases during pregnancy, when choline supports fetal brain development. Most adults fall short of the adequate intake because choline-rich foods, mainly eggs and liver, are eaten less often than they once were.
Reference values
Daily reference values from official nutrition authorities. These are population reference figures, not personal recommendations.
| RDA | Upper limit | Source |
|---|---|---|
| 400 mg | No UL set | EFSA NDA Panel AI 400mg/day, all adults (2016 opinion, EFSA Journal 2016;14(8):4484) — a single unisex figure, not sex-split; no EFSA UL has been published for choline. The previously-stored 550mg/400mg split and 3500mg UL were NIH ODS figures mislabeled as EFSA/UK. |
Forms and bioavailability
Not all forms are absorbed equally. The form on your supplement label affects how much your body can actually use.
| Form | Absorption | With food | Timing | Evidence |
|---|---|---|---|---|
| Choline bitartrate | Typical | With food | Morning | Strong |
| Alpha-GPC (alpha-glycerylphosphorylcholine) | Higher | With food | Morning | Likely |
| CDP-Choline (Citicoline) | Higher | With food | Morning | Likely |
How it pairs with other supplements
Works well with
Choline (via betaine), vitamin B12, and folate form the core methyl donor triad. Choline-derived betaine provides an alternative remethylation route when B12 availability is limited. B12 and choline demand is linked through shared one-carbon metabolism.
Choline (via betaine) and folate are interchangeable methyl donors for homocysteine remethylation. Low folate increases choline/betaine demand, and vice versa. Together with B12 they form the primary methyl donor triad. Adequate intake of all three reduces redundant demands on any single pathway.
Choline is the head-group precursor for phosphatidylcholine (PC), and omega-3 fatty acids (DHA in particular) are esterified into PC membrane phospholipids. Together they support neuronal and cell membrane phospholipid composition, relevant for cognitive and cardiovascular membrane function.
Both are phospholipid precursors; often combined in lipotropic formulations for cell membrane support.
Stack Almanac tracks your choline form and totals your intake across every source, including the omega-3 pairing that shares the same membrane-building pathway.
Track your Choline in Stack Almanac
Last reviewed: 2026-07-08. Reference values are adult-general RDAs from EU. Individual needs may vary. This page is for informational purposes only and is not a substitute for professional medical advice.