Choline

This water-soluble vitamin provides structural support for cells and is vital for acetylcholine production, which is a neurotransmitter involved in memory, brain, mood, and muscle function.

cognitive
function

Why You'll Love Choline

Also Known as Vitamin B4

It was first discovered for its presence in egg yolk. Scientists quickly realized choline is also present in the brain. While especially important during brain development, choline is essential for gene expression, fat metabolism, and signaling between cell membranes as well.

Our choline supplement

Form


Pill form

Choline bitartrate and alpha-GPC
(L-Alpha glycerylphosphorylcholine)

Capsule

GMO
free

Gluten
free

Lactose
free

No artificial
colors

Vegan
options

Food sources

Animal products:

meat, fish, poultry, eggs, and
dairy (cheese, milk, yogurt, etc.)

Potatoes and cruciferous vegetables:

brussels sprouts, broccoli, and cauliflower

Grains and legumes:

soybeans, quinoa, brown rice, peas, beans

Recommended intake

425 mg/day for women

550 mg/day for men

Varies with age and pregnancy
and lactation status. The upper
limit across all genders is 3500
mg/day.

Key functions

Healthy brain and nervous system function*

Normal cellular function*

Supports mood regulation*

Overt deficiency is rare

However, most Americans probably don’t get enough of the nutrient. Data from the 2009-2012 National Health and Nutrition Examination Survey (NHANES) revealed that only 10-11% of individuals consumed an adequate intake of choline.

While overt deficiency is rare, it’s true that most Americans probably don’t get enough of the nutrient. Source: Wallace, T. C., & Fulgoni, V. L. (2016). Assessment of Total Choline Intakes in the United States. Journal of the American College of Nutrition, 35(2), 108–112.

Data from the 2009-2012 National Health and Nutrition Examination Survey (NHANES) revealed that only 10-11% of individuals consumed an adequate intake of choline.

Food sources

Animal products:

meat, fish, poultry, eggs, and
dairy (cheese, milk, yogurt, etc.)

Potatoes and cruciferous vegetables:

brussels sprouts, broccoli, and cauliflower

Grains and legumes:

soybeans, quinoa, brown rice, peas, beans

Recommended intake

425 mg/day for women

550 mg/day for men

Varies with age and pregnancy
and lactation status. The upper
limit across all genders is 3500
mg/day.

Key functions

Healthy brain and nervous system
function*

Normal cellular function*

Supports mood regulation*

Our choline

The kind of choline supplement matters in order to get the most benefit.

We use two forms of choline supplements: choline bitartrate and alpha-GPC (L-Alpha glycerylphosphorylcholine). Both forms are equally successful in helping the body reach optimal blood levels.

References

This fact sheet by Baze is for information purposes only and should not take the place of medical advice. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Meet our Baze dietitians

Our dietitians assess your individual needs and create a supplement plan to meet them.

Explore more Baze supplements and why they’re important

Vegans rejoice!

We now offer a 100% vegan option for all our supplements.

Get started with zero risk

Commitment-free

Cancel anytime without fees or charges. You’re in control of what you receive and when.

Satisfaction Guarantee

If you're deficiency free, you get your money back.

Total transparency

No hidden fees and no extra costs. You pay only for what you need and only when you need it.