Choline
An essential nutrient. Extra has not been shown to sharpen thinking.
Grade B: Some human proof
Small, early or mixed results in people.
The grade is for the use people talk about, not for every use. Filed under: Brain support, over the counter.
How it works
An essential nutrient used to build cell walls and acetylcholine.
How it was given in studies
By mouth. In the trials people swallowed it as a capsule, tablet, powder or drink.
This is what the studies did. It is not a how-to.
What studies saw
Most people in the US get less than the recommended amount. A 2015 review of 13 studies found no clear thinking boost in healthy adults.
The trade-off
Very high intake can cause fishy body odor, sweating and low blood pressure. The NIH fact sheet gives the adult upper limit.
When it showed up, in studies
No clear effect expected if your diet already covers choline.
Sources
Put this grade on your site
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Keep going
We show what studies found. We never tell you what to take. Doses vary by study. Check the sources and talk to a doctor.