How we rate
“Strong” = several concordant meta-analyses or systematic reviews. “Moderate” = one synthesis, or several controlled trials. “Limited” = early trials only. The rating is about the quality of the studies, not about how useful the supplement is.
Choline
Nutrient mainly studied during pregnancy, where a double dose improved child attention in a small trial. In adults, modest effects, and nothing for sports.
Benefits
- Pregnancy: in the last trimester, 930 mg per day instead of 480 mg made babies faster at processing information (24 infants tested up to 13 months); at 7 years, these children maintained their attention better on a task (20 children).
- Alcohol-exposed pregnancy: in 69 heavy-drinking women, 2 g per day improved recognition memory in babies at 12 months and their growth catch-up; a meta-analysis finds an effect of 0.61 on child memory (2 trials).
- Homocysteine: in 26 healthy men in whom it was slightly elevated, 2.6 g per day of choline (in the form of phosphatidylcholine) for 2 weeks lowered it by 18% fasting.
- Verbal memory: in 41 people aged 60 to 80, 300 mg per day of egg yolk choline for 12 weeks improved verbal memory compared to placebo.
- Gesture precision: in 28 volunteers, a 2 g dose of choline bitartrate made them aim closer to the center of targets during a rapid aiming task, 70 minutes later.
Precautions
TMAO and platelets: in healthy volunteers, 4 weeks of choline bitartrate increased TMAO and platelet reactivity, which eggs did not do. Mortality: in 6 cohorts (482,778 people), each additional 100 mg per day of dietary choline is associated with a 6% higher risk of death, and 11% more cardiovascular deaths; the authors call for further studies. Carnitine: choline alone lowers blood and urinary carnitine. Opposite effect: in the form of citicoline (500 or 1,000 mg in a single dose), it improved memory in the lowest-performing participants but lowered it in the highest-performing ones; and at 6 weeks, egg yolk choline yielded lower processing speed scores than placebo. Limitations: sports: 2.43 g of bitartrate one hour before delayed neither fatigue in 10 sprint cyclists nor in 10 in prolonged effort; in the marathon, 2.2 g of choline as lecithin did not improve time in 12 runners. Pregnancy, other form: in 140 pregnant women, 750 mg of phosphatidylcholine improved neither memory, language, nor baby development at 10 and 12 months. Homocysteine at lower dose: in 42 postmenopausal women, 1 g per day of bitartrate did not significantly lower homocysteine, nor change blood fats. Cholesterol and blood sugar: 400 mg per day for 4 weeks changed neither cholesterol, triglycerides, nor blood sugar in 23 people with metabolic syndrome.
Recommended dosage
300 mg to 1 g per day in adults in trials lasting several weeks; 930 mg per day in the last trimester of pregnancy.
How to take it
- For whom: the clearest results concern pregnancy, and they come from small trials; in healthy adults, the measured effects are modest.
- On the plate: in 9 cohorts bringing together 218,378 people, the lowest risk of cognitive decline is observed around 350 to 400 mg of dietary choline per day; this is an association, not a trial.
- Form: at equal choline intake, bitartrate increased TMAO, a molecule linked to coagulation, whereas 4 eggs per day or phosphatidylcholine did not increase it.
- Duration: from 2 weeks (homocysteine) to 12 weeks (verbal memory) in adults; the entire last trimester during pregnancy.
- With magnesium: in 96 type 2 diabetics, choline combined with magnesium for 2 months improved inflammation and vascular status better than either taken alone.
- What does not work: delaying fatigue during exertion, whether in a sprint, prolonged effort, or the marathon.
Did you know?
At an equal choline dose, bitartrate tablets increased TMAO, a molecule linked to coagulation, whereas 4 eggs per day did not increase it.
What the studies say
This meta-analysis of observational studies including over 218,000 participants examined the link between dietary choline intake and cognitive decline. Higher choline intakes were associated with a significantly lower risk of adverse cognitive outcomes and Alzheimer's disease. The lowest risk was observed with a daily intake of approximately 350-400 mg of dietary choline, highlighting the importance of adequate intake for cognitive health.
Feng S, An K, Wang Y, Cheng Z, Ma X, Zhao X, Chen X, Qiao J. — Food & function (2026) — View the source study
Pairs well with
For information only: not a substitute for medical advice. Dietary supplements are not a replacement for a varied, balanced diet. Learn more