Choline bitartrate is becoming a go-to supplement for students, athletes, and individuals seeking to enhance brain function and support liver health. But what is it exactly, and is it right for you? In this guide, we'll explore what choline bitartrate does, its benefits, how to take it, and possible side effects.
Dr. Trevor Kouritzin
PhD (Medicine), MSc (Nutrition), B.Eng (Chemical)
Scientific Affairs, AllMax Nutrition
What is Choline Bitartrate?
Choline bitartrate is a commonly used form of choline, an essential nutrient that supports brain function, mental focus, metabolism, and liver health. Although the body produces some choline naturally, most people, especially those with an active lifestyle, need to get additional amounts through diet or supplements.
Chemically, choline bitartrate is a stable, white, crystalline powder that dissolves easily in water, making it an ideal ingredient for supplements. It contains about 41% pure choline, so a 2-gram dose provides roughly 820 mg of usable choline for the body.
Choline plays a vital role in methylation, a key biological process that supports energy production, muscle recovery, and overall cellular function. Betaine, derived from choline, aids the conversion of homocysteine into methionine, a vital amino acid for protein production and metabolic health.
This conversion also depends on vitamin B12. Studies show that supplementing with vitamin B12 can help spare choline in the body, and people with low B12 levels often have lower choline as well. That’s why many effective supplements combine choline bitartrate with vitamin B12 to maximize benefits for focus, recovery, and performance.
For athletes and fitness enthusiasts, choline bitartrate is often included in pre-workout formulas, which supports strength and mental clarity during training.
What does Choline Bitartrate do?
Choline bitartrate supports several essential functions in the body, including:
Acetylcholine production – a neurotransmitter vital for memory, learning, and focus
Liver function – aids in fat metabolism and helps prevent fat accumulation in the liver
Cell membrane integrity – contributes to the synthesis of phospholipids, key components of cell membranes
Methylation – plays a role in DNA synthesis, gene regulation, and overall metabolic health
Thanks to its diverse effects on both physical and cognitive performance, choline bitartrate is a popular ingredient in pre-workout and brain-boosting supplements.
Products Contain Choline Bitartrate
Benefits of Choline Bitartrate
1. Enhances Cognitive Performance
Choline is the precursor to acetylcholine, often referred to as the "learning neurotransmitter". Supplementing with choline bitartrate may improve:
Memory and recall
Mental clarity
Focus and attention span
Reaction time
Athletes, gamers, and busy professionals often turn to choline for its nootropic benefits.
2. Supports Liver Health
Choline plays a vital role in fat metabolism and transport. A deficiency may lead to liver damage or non-alcoholic fatty liver disease (NAFLD). For enhanced liver protection, choline works synergistically with TUDCA+, a powerful bile acid complex that supports detoxification and bile flow.
3. Promotes Physical Performance
Choline supplementation may help reduce exercise-related fatigue and improve the mind-muscle connection. It's often found in performance-enhancing formulas such as MusclePrime, a pre-workout blend designed to boost strength and endurance.
Side Effects of Choline Bitartrate
Most people tolerate choline bitartrate well, especially at moderate doses. However, high intake may lead to:
Body odor (fishy smell)
Nausea
Sweating
Diarrhea
Low blood pressure (rare)
To minimize the risk of choline bitartrate side effects, start with a low dose and increase gradually.
References:
Kansakar, U., Trimarco, V., Mone, P., Varzideh, F., Lombardi, A., & Santulli, G. (2023). Choline supplements: An update. Frontiers in endocrinology, 14, 1148166.
https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2023.1148166/fullÂ
