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Choline Dihydrogen Citrate

Also known as: Choline dihydrogen citrate, Choline, C₅H₁₄NO · C₆H₇O₇, Choline Dihydrogen Citrate

Overview

Choline dihydrogen citrate is a salt form of choline, an essential nutrient naturally found in foods such as eggs, meat, fish, and some vegetables. It is primarily utilized as a dietary supplement to support various physiological functions, including brain function, metabolism, and the integrity of cell membranes. Choline dihydrogen citrate comprises about 35% choline and is typically available as a free-flowing powder, which aids in its incorporation into various supplement formulations. While extensive research exists on choline's benefits, specific studies targeting choline dihydrogen citrate are more limited. Nonetheless, the general advantages and mechanisms associated with choline consumption are well-documented, showcasing its essential role in health and development.

Benefits

Choline dihydrogen citrate offers several evidence-based benefits. A notable advantage is its support during pregnancy, where high maternal choline levels correlate with a reduced risk of adverse pregnancy outcomes (OR 0.51, 95% CI: 0.40-0.65). Adequate choline intake contributes to better neurocognitive outcomes in children as well. Some studies suggest cognitive performance enhancement in adults, although this evidence varies in consistency. Additionally, while some research indicates potential cardiovascular health risks at high intake levels, findings remain inconclusive. Pregnant women and infants represent populations that benefit significantly from choline supplementation, with only about 11.24% of pregnant women meeting recommended intake levels.

How it works

Choline dihydrogen citrate serves as a methyl donor in various metabolic processes, crucial for synthesizing phosphatidylcholine and sphingomyelin, essential for maintaining cell membrane integrity. It plays a vital role in the synthesis of acetylcholine, a neurotransmitter critical for signaling in the nervous system. Choline also influences metabolic and methylation pathways, contributing to processes like homocysteine metabolism by converting it to methionine, highlighting its importance in maintaining metabolic health.

Side effects

Choline dihydrogen citrate is generally safe at recommended doses; however, excessive intake can lead to adverse effects. Common side effects occurring in more than 5% of users include fishy body odor, sweating, and gastrointestinal disturbances such as diarrhea and nausea. Less common side effects, which may occur in 1-5% of users, include dizziness, vomiting, and headaches. Rare side effects (under 1%) may involve severe gastrointestinal issues and allergic reactions. Choline may interact with medications, notably anticholinergic drugs and blood thinners, necessitating consultation with healthcare providers for individuals on other therapies. Pregnant and lactating women should pay special attention to their choline intake given its critical role in fetal and infant development.

Dosage

The adequate intake (AI) for choline varies: the recommended intake for pregnant women is 450 mg/day and for lactating women is 550 mg/day. For general health, a typical dosage range is 250-500 mg/day, with higher doses up to 1 g/day recommended for pregnant women to potentially support fetal development. The tolerable upper intake level (UL) stands at 3,500 mg/day, as higher doses are associated with increased risks of adverse effects. Choline dihydrogen citrate is known for its rapid dissolution in the digestive system, enhancing absorption, and it is advisable to consume it with meals to further improve bioavailability.

FAQs

How much choline should I take?

The recommended intake varies by age and gender, with 450-550 mg/day advised for pregnant women.

Is choline safe during pregnancy?

Yes, choline is crucial during pregnancy and generally safe when taken within recommended doses.

Can I take choline with other supplements?

Consult a healthcare provider to avoid potential interactions with other supplements or medications.

What are the side effects of high choline intake?

High doses can lead to side effects like fishy body odor and gastrointestinal issues.

Should choline be taken at a specific time?

There is no specific timing recommended, but taking it with meals may enhance absorption.

Research Sources

https://www.tga.gov.au/resources/resource/compositional-guidelines/choline-dihydrogen-citrate – This resource describes the composition and guidelines surrounding choline dihydrogen citrate, outlining its uses and nutritional relevance.
https://balchem.com/hnh/products/mn/choline/choline-dihydrogen-citrate/ – This page details Choline Dihydrogen Citrate, focusing on its applications and benefits for health and nutrition.
https://pubmed.ncbi.nlm.nih.gov/38607338/ – This systematic review analyzed maternal choline levels and their association with adverse pregnancy outcomes, demonstrating a significant protective effect.
https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/ – This fact sheet provides a comprehensive overview of choline, its dietary recommendations, and its critical roles in health, especially regarding maternal and infant wellness.
https://pubmed.ncbi.nlm.nih.gov/36041182/ – A systematic review focusing on prenatal and early postnatal choline intake, indicating higher intake levels lead to better neurocognitive outcomes in children.