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An average American diet provides 200 to 600 mg of choline per day. For adults, the upper recommended limit is 3.5 grams (3500 mg). It’s recommended that adult women (who are not pregnant or breastfeeding) get 425 mg per day, and adult men 550 mg per day.
- • Choline l-bitartrate powder: As a dietary supplement, take 600mg (rounded 1/4 tsp) once or twice daily with food, or as directed by your physician.
- • Choline l-bitartrate capsules: As a dietary supplement, take 1 capsule once or twice daily with food, or as directed your physician. *
Doses for choline vary significantly. Typically a dose of 250mg to 500mg is used for general health purposes once daily.
For mechanisms through acetylcholine, the choline should be pulsed in high doses acutely as higher doses are partitioned to the brain to a greater extent. 1-2g is typically used.
Doses should be titrated to suit the individual, as too high of a dose at any given time may give the user a headache. It is suggested that doses start out at 50-100mg daily and that users adjust upwards in accordance with their tolerance. *