Choline is used to produce the neurotransmitter acetylcholine. Choline side effects, benefits and dosage will be analysed in this post. As many nootropics work by increasing the amount of acetylcholine in the brain, it’s important to keep your brain supplied with choline. Acetylcholine is important for many functions relating to learning and memory. Most people don’t get enough choline in their diets so supplementing it is a great way to increase your brain’s ability to form and recall memory, as well as increasing focus and mental clarity. Racetam drugs (Piracetam, Prameracetam, Aniracetam, Phenylperacetam, Noopept etc.) can help boost acetylcholine production, making choline supplementation very important with them. Without sufficient choline, users of racetams can get headaches. The great thing is that choline side effects are essentially non-existent, so there’s little reason against supplementing with it.
The two choline sources that are mainly used as part of a nootropics stack are Alpha GPC and Citicoline.
Alpha GPC Side Effects, Benefits and Dosage
Alpha GPC (L-Alpha Glycerylphosphorylcholine) is a choline supplement that can easily cross the blood-brain barrier to deliver choline to the brain. Alpha GPC breaks down to produce choline. It helps make your neuron synapses more plastic, increasing memory. Alpha GPC also boosts levels of human growth hormone, making it a great supplement for athletes also. The cons of Alpha GPC are that it’s more expensive than choline, and it is highly hygroscopic, meaning it absorbs water easily, even from the air, and can form a solid gel if not stored properly. Alpha GPC doesn’t have any side effects if taken at normal levels (300-1200 mg per day) and is very safe. However, it’s important to make sure you get your Alpha GPC from a reputable vendor. If you do get side effects, it may be a tainted batch. Alpha GPC can cause some stimulating wakefulness, so it’s not advised to take it in the evening if you’re sensitive to that.
Citicoline Side Effects, Benefits and Dosage
Citicoline increases dopamine receptor density in the brain, breaks down into products that aid cell membrane formation, and it is turned into acetylcholine in the brain. Citicoline similarly enhances memory formation and recall, boosts alertness and improves neuron plasticity. Citicoline also doesn’t have any side effects, making it a very safe supplement to take (in the dose range 250 – 1000 mg per day).
Alpha GPC and Citicoline Comparison
Both supplements have their pros and cons. Citicoline being a precursor to acetylcholine, means it is also a precursor to other important molecules in the brain. It is also a cheaper option that Alpha GPC. Alpha GPC releases choline into your brain more quickly and can stimulate HGH production, which may be desirable if you’re an athlete.
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