What Is Choline Bitartrate?
There are several different choline supplements available. Choline bitartrate is popular because it is more affordable than other choline supplements yet offers all the same benefits. The tradeoff is that this form of choline has less choline per gram than other sources — which means you need a higher dose to get the same amount of the active ingredient.
The recommended serving of choline bitartrate is 700 – 1400 mg per day.
These effects give choline bitartrate several key benefits:
• Enhance memory.
• Boost focus & concentration.
• Offer a protective effect against age-related cognitive deterioration.
• Protects the brain from age-related decline.
• Improve motivation, arousal, and critical thinking.
The Science Behind Choline Bitartrate
Almost immediately after being absorbed through the gut, choline bitartrate is broken down into its raw components — choline and tartaric acid.
The tartaric acid portion mainly serves as a way to help deliver choline to the brain. It allows choline to pass through the digestive membrane and the blood-brain barrier where it can then be broken down and used to build other compounds. The tartaric acid portion offers mild antioxidant effects before it’s eliminated by the body.
1. Stress Support
The main benefits of choline bitartrate are to support the production of acetylcholine — a key neurotransmitter in the brain.
Acetylcholine is often referred to as the “learning neurotransmitter” for its role in the formation and retrieval of memories. But it does a lot more than that — acetylcholine is both a neurotransmitter (transmits information within the brain) and a neuromodulator (regulates key brain functions).
Recent research has shown that acetylcholine plays a key role in the process of arousal, memory, attention, motivation, balance, coordination, and critical thinking.
Acetylcholine is also used as the dominant neurotransmitter for the parasympathetic nervous system (PSNS) — which is the part of the nervous system that acts in direct opposition to the stress response. Activation of the PSNS causes blood vessels to dilate, heart rate to slow, digestive action to increase, and initiates what’s referred to as the “rest and digest” response.
Choline bitartrate doesn’t directly stimulate any of these effects — it merely serves to provide all the raw materials the body needs to manufacture the neurochemicals that regulate this process.
In order to get the most out of choline bitartrate, it helps to combine the supplement with other nutritional, herbal, or lifestyle changes that promote healthy mood, motivation, arousal, memory, and relaxation.
2. Choline Bitartrate & Acetylcholine (Learning & Memory)
The main benefits of choline bitartrate are to support the production of acetylcholine — a key neurotransmitter in the brain.
Acetylcholine is often referred to as the “learning neurotransmitter” for its role in the formation and retrieval of memories. But it does a lot more than that — acetylcholine is both a neurotransmitter (transmits information within the brain) and a neuromodulator (regulates key brain functions).
Recent research has shown that acetylcholine plays a key role in the process of arousal, memory, attention, motivation, balance, coordination, and critical thinking.
Acetylcholine is also used as the dominant neurotransmitter for the parasympathetic nervous system (PSNS) — which is the part of the nervous system that acts in direct opposition to the stress response. Activation of the PSNS causes blood vessels to dilate, heart rate to slow, digestive action to increase, and initiates what’s referred to as the “rest and digest” response.
Choline bitartrate doesn’t directly stimulate any of these effects — it merely serves to provide all the raw materials the body needs to manufacture the neurochemicals that regulate this process.
In order to get the most out of choline bitartrate, it helps to combine the supplement with other nutritional, herbal, or lifestyle changes that promote healthy mood, motivation, arousal, memory, and relaxation.
3. Choline Bitartrate & Phosphatidylcholine (Brain Health)
Phosphatidylcholine is an essential building block for cell membranes. It forms a specialised layer called the “phospholipid bilayer”. This bilayer serves as a selective barrier to help keep toxic elements out of the cell while allowing helpful molecules inside.
Choline first converted to phosphatidylcholine, but if the brain or peripheral neurons need to make acetylcholine, it will prioritise this neurotransmitter instead. Acetylcholine is considered more important for maintaining health — so the brain will use all the phosphatidylcholine if necessary to maintain acetylcholine balance.
People who don’t consume enough choline, or use too much acetylcholine without replenishing it (people who do endurance sports, or spend long hours studying or doing other cognitive-heavy tasks) may experience issues with low phosphatidylcholine levels. This makes it much harder for the body to repair the cell damage that occurs on a daily basis from oxidative damage and metabolic byproducts.
Ensuring there’s plenty of choline to go around to make all the acetylcholine and phosphatidylcholine the body needs helps to maintain optimal cognitive health.
Is Choline Bitartrate The Supplement For Me?
Choline bitartrate doesn’t push any particular pathway in the brain, which makes it much less likely than other cognitive-enhancement supplements to cause side effects.
This nutritional supplement merely ensures the body has enough raw materials to manufacture acetylcholine, phosphatidylcholine, and several other closely related compounds.
This is a great supplement to use if you’re a student, creative, entrepreneur, or anybody who spends a lot of time exerting yourself mentally. It’s also useful for endurance athletes looking to optimise athletic performance by ensuring the muscles have all the acetylcholine they need.
Many people are also using choline bitartrate as a neuroprotective supplement to reduce the chances of developing age-related cognitive disorders and memory loss — though there’s still a lot of research needed to confirm this effect.
Ingredients & Dosage
Ingredients & Dosage
Each capsule contains 700 mg of active choline bitartrate. The recommended dose is one (1 capsule each day with food). It is best to take choline bitartrate in the morning along with breakfast.
The benefits of this supplement can take several days or weeks to manifest. So it is important to be consistent with your dose of choline bitartrate for optimal benefits.
Recommended Dose
We also recommend you take other measures to support memory, motivation, focus, and cognitive health — such as ensuring you get a full 7 – 9 hours of sleep each night, eat a well-balanced diet, drink plenty of water, and exercise several times per week.
