There are a variety of choline sources where you can choose from Alpha GPC supplement, Centrophenoxine, Choline Bitartrate, and among many others. But, how does Choline Citrate differ from all the other choline supplements? Does it have the same benefits with the others and what is its edge over them? Now, let us take a closer look at what Choline Citrate really is and know the reason why many people specifically athletes, body builders and active individuals prefer this type of Choline source.Choline Citrate from the name itself, refers to a compound consisting of choline and a derivative of Citric acid. It poses to have cognitive enhancing properties as well as energizing and cellular health promotion properties. Because of this, may athletes, body builders, and other active individuals prefer using this type of choline source. Even individuals suffering from Fibromyalgia and Chronic Fatigue syndrome can benefit from this supplement. Moreover, it can be bought at a very affordable price.
Basically as a choline supplement, Choline Citrate works just like the other choline sources. It acts on the cholinergic system by being a precursor to Acetylcholine. Acetylcholine is the neurotransmitter responsible for an individual’s memory, learning and mood. Moreover, it also has a vital role on one’s contraction of muscles, the regulation of the endocrine system, and REM or Rapid Eye Movement sleep cycles (1). Because Choline Citrate increases the levels of Acetylcholine, the result will be an enhanced cognition. This includes increased learning ability, enhanced memory formation, storage and recall, improved attention span and focus, and faster processing speed.
Aside from that, Choline Citrate also acts as a phospholipid, the major component of cell membranes (2). Because of this, Choline Citrate helps to ensure the health and fluidity of the cell membranes. This then results in an improved communication of the neurons giving you a better and faster speed of recall, an increase in learning ability as well as retrieval of long term memories. Aside from Choline Citrate’s ability to repair old and worn out cell membranes, it also helps in the development of new cell membranes. In this way, there would be better plasticity of our brain.
Choline Citrate’s benefits are not only limited to cognitive functions but also, it has its fair share of health benefits. It increases the efficiency of our body to transport fats and lipids as well as keeping fatty deposits in the liver from accumulating. In this way, it will lower us the risk of having fatty liver disease. Moreover, Choline Citrate promotes better blood flow to your brain. Because of this, there would be an increased supply of oxygen which serves as the fuel of our cells.
Taking any supplement at the right amount is very crucial for its effectiveness. With regards to Choline Citrate, the recommended dose of this supplement would typically range from 500 mg to 3 g per day. This daily dose may be divided and taken into multiple administrations within the day if you wanted to have a more constant and sustained release of effects.
If you would compare, the recommended dose of Choline Citrate is much higher than the other choline supplements such as Alpha GPC and CDP Choline. This is because the latter supplements are believed to be more potent and requires lesser doses. On the other hand, Choline Citrate’s effects may be very sufficient already for achieving your desired results especially if you are still new to using nootropics. The use of different types of choline sources greatly depends on your individual needs and preferences. To know what source is best for you, you might want to try the different choline supplements and see for yourself which responds best.
You may easily find Choline Citrate in powder form, although capsules and pills are also available. Since it is water soluble, you would not need any meal for it to be absorbed efficiently in your intestines. Instead, a glass of water or juice would do.
Yes, of course. Taking different nootropics and other supplements to achieve a common goal or reduce potential side effects is called stacking. Stacking has been a very popular practice nowadays since it does not only potentiate the cognitive and health benefits that you wanted to achieve but also, stacking helps prevent or minimize the potential side effects of a certain supplement.
With the case of choline supplements such as Choline Citrate, a common and effective practice would be stacking it with a Racetam. This is because Racetams work by influencing the cholinergic system thus, increasing the levels of Acetylcholine. And with a choline source at hand, it acts by providing a quality and steady supply of choline needed. In this way, Choline Citrate potentiates the ability of the racetam thus, giving a more powerful cognitive boost. Racetams such as Aniracetam, Oxiracetam, Piracetam, Pramiracetam, and Phenylpiracetam are among the top choices from the Racetam family and each of them have distinct characteristics from one another.
An example would be Phenylpiracetam and Choline Citrate stack. This stack is perfect not only to individuals who are seeking cognitive improvement but also, for athletes and active individuals who wanted to have a boost in physical energy. This is because Phenylpiracetam works by improving one’s cognitive processes such as the ability to learn, retain and recall information. Moreover, it also works to increase energy levels by influencing the production of noradrenaline and other important hormones and neurotransmitters in our body. An addition of a phenyl ring to its structure also contributes to faster release of benefits. But as a racetam, Phenylpiracetam needs a choline source and a good one would be Choline Citrate. It works to supply choline to support and potentiate the effects of Phenylpiracetam. But not only that, the presence of Choline Citrate can prevent or minimize headaches- the most common side effect of any Racetam. Headaches are produced when insufficient supply of choline is present. With a stack like Phenylpiracetam and Choline Citrate, there will be a significant enhancement in both cognitive and physical performances as well as the prevention of potential side effects.
Don’t limit yourself with the usual stacks available today instead you may want to try taking Choline Citrate with other supplements to achieve your desired health benefits. However, we should bear in mind that not all supplements may go well with the others. Because of this, you should have a thorough understanding of each of the supplements you wanted to take together. Or better yet, you may consult your doctor or healthcare provider first.
The use of Choline Citrate is generally safe to use and is well tolerated. In fact, it is included on the FDA list of supplements that can be safely consumed by any healthy adult. Choline basically, is already present in our bodies but only with limited amounts. Aside from the supplements, we may find choline in a variety of foods such as eggs, shrimps, broccoli, and among many others.
However despite its safety, a few Choline Citrate side effects have been reported. This may include headaches, nausea, heartburn, muscle cramps, and stomach problems. Since citrate can increase the production of stomach acid, individuals who have a history of ulcer or other gastrointestinal problems are advised to take other choline sources such as CDP Choline or Choline Bitartrate.
If the side effects mentioned above are experienced in conjunction with the use of Choline Citrate, it would be best to minimize your daily dosage or cycle its use. Like for example, you might want to take Choline Citrate for a couple of days and then discontinue its use for the next few days. It would also be best to consult your doctor or healthcare provider when these adverse effects are experienced.
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