Choline bitartrate is an ingredient you’ll see in loads of different pre workout supplements, as well as nootropics and fat burners. But, like many of these ingredients, finding out what it actually is and does is quite a tricky task.
To make things as clear as possible, we’re going to take a look at all there is to know about choline bitartrate. We’ll explain what it is, how it’s beneficial in pre workouts, look at dosage, and make you aware of any side effects associated with it.
What Is Choline Bitartrate?
Choline bitartrate is simply the salt form of choline that naturally occurs in the human body, and it can also be found in certain foods, including eggs, broccoli, meat, fish, and dairy products.
Choline bitartrate aids the body in transforming other forms of choline into acetylcholine, a neurotransmitter that is vital for brain function, and it also helps liver function by aiding it in producing the chemicals needed to manage cholesterol levels.
What Are The Benefits Of Choline Bitartrate In Pre Workout Supplements?
As you can see, choline bitartrate is an essential nutrient that your body needs to survive. But how is it useful in pre workouts? There are actually quite a few benefits of choline bitartrate in pre workout, including:
Increased Cognitive Function
The main benefit of choline bitartrate is its ability to enhance cognitive function by increasing acetylcholine production, which provides an increased level of focus while you train.
Long Term Health Benefits
While its immediate effects are few, choline bitartrate has some long-term health benefits that make it a good choice for pre workouts, especially if you’re deficient in it or find it hard to get into your body through food sources.
These long-term health benefits include low blood pressure, lower cholesterol, improved brain health, and better liver function.
What Is The Recommended Dosage Of Choline Bitartrate?
The recommended dosage for choline bitartrate is between 650mg and 2g per day, and the amount you personally need will depend on your tolerances and goals.
It is always best to start with a smaller dose and slowly increase over time, especially if you’re new to pre workout or supplements, as this gives your body a chance to respond better. It’s also very important that you don’t exceed the maximum dose in order to avoid certain side effects.
How Should You Take Choline Bitartrate?
Choline bitartrate can either be taken in solid or liquid form, and it is best taken with food as this allows the body to absorb it faster and more efficiently. As always, make sure you follow the instructions on the package and never exceed the recommended dose.
When Should You Take Choline Bitartrate?
You can take choline bitartrate at any time of the day, but if you are taking it as part of a pre workout mix, it would be best to take it 30-60 minutes before you start training and at least four hours before bed. This will give you the maximum benefit of all other ingredients in your pre workout without disturbing your circadian rhythm.
Where Can I Buy Pre Workout Supplements With Choline Bitartrate In?
Power Supps is a great choice for this! Some of the best pre workouts containing choline bitartrate can be found here, including Redcon 1 Big Noise, G Fuel Energy Formula, and the Vice Versa range.
What Are The Potential Side Effects Of Choline Bitartrate Supplementation?
There are quite a few side effects associated with choline bitartrate, even when taken in the correct dosages, including diarrhea and gastrointestinal pain. Of course, this is a case-by-case basis, and not everybody will suffer from these side effects.
When recommended doses are exceeded, side effects can include vomiting, dizziness, increased perspiration, and a “fishy” body odour.
For these reasons, it’s best to limit yourself to small doses at first, monitor how your body reacts, and increase the dosage if needed. It’s also essential that you don’t exceed the maximum recommended dose, as doing so can result in some pretty nasty side effects.
It is also recommended that people with bipolar disorder, Parkinson’s disease, and liver or kidney disorders do not take choline bitartrate in any form of supplement.
Final Thoughts On Choline Bitartrate In Pre Workout Supplements
While choline bitartrate doesn’t bring many immediate effects to your workout, it does have some long-term benefits that are essential for your ongoing health. Whether or not it’s useful in a pre workout is hotly debated, but its ability to increase your focus in a workout is something that many people look for in their pre workout supplement. Ultimately, the choice is yours, but remember to get the dosage correct, as even the recommended dose can have few side effects.