Alpha GPC: The best source of choline

31/01/2015 Tags: all

Please note: This article is strictly for entertainment purposes only. Alpha GPC is not for human consumption. It is intended for research purposes only. We do not endorse alpha GPC or any nootropic drug use. Adverse effects and complications of this drug are sole responsibility of the user.

What are the functions of choline?

Choline is an essential vitamin that the human body needs to stay healthy. Women needs to 425 mgs while men needs 550 mgs daily. It is secreted by the body in small amounts, hence, it is critical that we take it from dietary resources for:

  • Methylation

Most signaling processes in our body need methyl – a chemical important in methylation. Methylation is one of the most basic processes in living. Simply put it, no cellular living thing would survive without methylation. Some important functions of methylation include liver detoxification, DNA building and exchanging of brain signals. Methylation problems have been linked with cardiovascular disease and memory loss.

Different nutrients are needed for the methylation processes to take place. Some of these nutrients involve folate and B vitamins (B6 and B12). In this process, choline plays an important role. For instance, choline assures that methylation process takes place even with inadequate amounts of folate. It acts as a methyl donor keeping the levels of homocysteine low.

  • Cell structure

Phosphatidylcholine is one of the most important building blocks of living cells and the most common form of choline found in foods. Choline on the other hand is an important nutrient in the production of phosphatidylcholine. Choline is present in numerous dietary resources.

  • Acetylcholine production

Choline can be considered as the ‘backbone’ of your nervous system. It is a critical component in the production of the neurotransmitter acetylcholine. It is one of the most important neurotransmitter as the part of your nervous system facilitating your heart and your intestines are largely run by acetylcholine. Moreover, acetylcholine commands every voluntary muscle to move.

 What are the sources of choline?

As mentioned earlier, choline is available in numerous dietary resources. It can also be gleaned from supplements. Sources of choline can be divided into two – natural and synthetic sources.

Natural sources of choline

  • Chocolate, eggs and milk

Eggs are one of the highest choline containing natural sources of foods. One egg yolk boasts an estimate of 120 mgs of choline. Dried egg yolk on the other hand contains 1400 mgs in a 100 g serving. A sweet way to take choline involves chocolate and milk. A 1.5 oz. milk chocolate bar contains 20 mg of choline while a 100 g serving of chocolate cake has 130 mg.

  • Herbs, veggies and spices

Some herbs, veggies and spices contain choline. A cup of cooked broccoli and Brussels sprouts contain 60 mgs of choline. Chili powder, coriander leaves, dried flakes of celery, dried coriander leaves, dried parsley, dried tomatoes, garlic and mustard seeds adds a dash of flavor and choline on your foods as well.

  • Nuts, seeds and soy

If you want to eat foods rich in choline, you might want to add flax seeds, nuts and soy on your diet. Meat substitutes made up from soy are good source of choline. Tofu is made up of soybeans containing about 100 mgs in 3 oz. of tofu. 3 oz. of low fat tofu flour on the other hand contains 190 mgs of choline. Pistachio and flax seeds also contain in as much as 70 to 80 mgs of choline per 3 oz. serving. Two tablespoons peanut butter delivers an estimate of 20 mgs of choline.

Synthetic sources of choline

The abovementioned foods are good natural choline sources. These foods however are inefficient sources because these are not able to penetrate the blood brain barrier, which means that you are not able to get it where your body needs it most. There are certain ways to increase your choline intake one of which includes supplementation of synthetic choline.

  • Choline bitartrate

Choline bitartrate is one source of choline. It is easy to use and cheap as well. This has higher concentrations of choline as compared to natural sources. Similar to the latter however, it does not easily cross the blood brain barrier.

  • Centrophenoxine

Centrophenoxine is derived from DMAE. It is powerful and helps in producing greater levels of acetylcholine because of its ability to promote phospholipid transformation.

  • Citicoline

Another good source of choline is citicoline. It undergoes double conversion wherein it is being converted as choline in the intestines and reverts to choline in the brain.

  • Alpha GPC

Compared to all natural sources and other good sources of choline, many users consider Alpha GPC as the best source. It effectively increases the levels of acetylcholine in the brain and is more concentrated than its competitor, citicoline. It is more effective than citicoline at lower doses.