Choline vs Phosphatidylcholine for memory
Short answer: For memory, users rate them about the same: 90% report improvement with Choline (31 reports) and 86% with Phosphatidylcholine (7 reports).
Choline has 280 meta-analyses and 460 randomized trials on PubMed; Phosphatidylcholine has 45 and 248.
Based on 608 reports about Choline and 45 about Phosphatidylcholine. Not medical advice.
| Choline Supplement | Phosphatidylcholine Supplement | |
|---|---|---|
| Users say it helped | 46%helped170 reports · high confidence | 54%helped6 reports · few reports |
| Verdict | Mixed | Not enough data |
| Research | AResearch: Strong | AResearch: Strong |
| Meta-analyses / RCTs | 280 / 460 | 45 / 248 |
| Mainly used for | ||
| Focus % reporting improvement | 88% (56) | 100% (2) |
| Mood % reporting improvement | 22% (51) | — |
| Memory % reporting improvement | 90% (31) | 86% (7) |
| Anxiety % reporting improvement | 63% (19) | — |
| Energy % reporting improvement | 47% (15) | — |
| Common side effects | depression, headache, fatigue, anxiety | short term, intoxicated feeling |
| Typical dose reported | 200-500 mg / on days diet lacks choline | 840 mg / daily |
This guideline should enable addressing suboptimal and deficient status of a bundle of MNs in at-risk diseases. In particular, it offers practical advice on MN provision and monitoring during nutritional support.
Clin Nutr, 2022 ↗“I take choline with it and I feel it for couple of hours..although mild.”
Taken together, our integrated results revealed that metabolic changes in the peripheral blood were associated with MDD, particularly decreased L-tryptophan and kynurenic acid levels, and alterations in the tryptophan-kynurenine and fatty acid metabolism pathways. Our findings may facilitate biomarker development and the elucidation of the molecular mechanisms that underly MDD.
Mol Psychiatry, 2021 ↗“I had much better luck combining citicholine, phosphatidylcholine as daily supplements”
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Percentages come from first-hand user reports and are not clinical outcomes. Talk to a doctor before starting, stopping or combining anything. How we rate