Lecithin: 1 1/2 - 2 tablespoons [2-3% is choline, so 15 grams gives 375 mg]
Citicoline: two 250 mg capsules [21.4% is choline, so 500 mg gives 107 mg]
Alpha-GPC: two 300 mg capsules [40.3% is choline, so 600 mg gives 242 mg]
A single egg yolk has 147 mg of choline, which appears to be the densest choline food.
The minimum daily intake was set by the Institute of Medicine for choline to 550 mg for men and 425-550 mg for women. Upper Tolerable Limits are 3,500 mg a day for adults. (Courtesy of Consumerlab.com)
Only citicoline and Alpha-GPC readily cross the blood brain barrier. Other forms need to be converted through a multi-step process to make it there.
TMAO is temporarily increased by double by eating egg yolks, but it immediately goes back down. Phosphatidyl choline [13.7% is choline] appears to be a good source, but choline bitartrate [41.1% is choline] is a bad source, raising TMAO about double in a month of taking 411 mg a day.
I’m taking notes. Thanks.