Choline Sources for Cognitive Support

Alpha-GPC • CDP-Choline • Dietary Choline

Why Choline Matters

Neurotransmitter Precursor

Acetylcholine is central to memory encoding and attention. Adequate choline intake supports synthesis—important when using demanding working-memory tasks.

Membrane Support

Phospholipid metabolism (esp. with CDP-choline) may aid neuronal membrane integrity and repair pathways.

Mental Energy & Focus

Anecdotal reports note smoother focus when dietary intake is low; evidence strongest in deficiency or high cognitive demand states.

Dosing & Forms

Alpha-GPC: 300–600 mg once or twice daily (higher doses often split). Rapid bioavailability.
CDP-Choline (Citicoline): 250–500 mg 1–2× daily; supports phospholipid + acetylcholine pathways.
Dietary: Eggs, liver, soy lecithin, fish—foundation before supplements.
Stacking: Sometimes paired with racetams (e.g., aniracetam) to mitigate headaches.

Safety & Notes

Generally well tolerated at typical doses.
High doses may cause GI discomfort or headache.
Avoid excessive supplementation; more is not always better.
Consult a clinician if you have liver disease or take anticholinergic / cholinergic drugs.

Optimize Training First

Supplementing without consistent cognitive training yields limited returns. Pair choline adequacy with structured n-back sessions.

Start Working Memory Training

Educational only. Not medical advice.