Posted by M H
When people talk about focus ingredients, choline rarely gets the spotlight. It should. Your body uses it to make acetylcholine, the chemical messenger behind attention, memory and every muscle contraction you make in the gym.
What is acetylcholine?
Acetylcholine is a neurotransmitter, a chemical that carries signals between nerve cells. In the brain it's tied to attention, learning and memory. At the muscle, it's the signal that tells muscle fibres to contract. In other words, it's central to both focus and the mind-muscle connection.
Where choline comes in
Your body can't make enough acetylcholine without choline. Choline comes from foods like eggs, liver, meat, fish and soybeans. The recommended adequate intake in Canada and the US is 550 mg a day for men and 425 mg for women, but surveys consistently show most adults fall short.1,2
Forms of choline
- Choline bitartrate: an affordable, well-studied form that reliably raises your choline levels.
- Alpha-GPC and citicoline: forms that may cross into the brain more readily, often used in dedicated nootropic products.
Some formulas also add ingredients like huperzine A, which slows the breakdown of acetylcholine. We've chosen not to use huperzine A in our products because it builds up over time and is better suited to short cycles rather than daily use.
What the research shows
Studies show that choline levels in the blood can drop during long, demanding exercise, and that topping them up helps maintain them. Research on choline supplements and focus in healthy, well-fed adults is still developing, so we view choline mainly as filling a common gap and supporting the acetylcholine your brain and muscles rely on.3
How much do you need?
If you eat eggs regularly, you're probably closer to the target. If you don't, a supplement providing 100 to 500 mg is a simple way to close the gap.
Where you'll find choline at VNDL
- VANDAL Pre-Workout: 150 mg choline bitartrate per scoop, paired with L-tyrosine and lemon balm for smooth focus.
- MULTI-V Daily Multivitamin: 100 mg choline per serving, with L-theanine and Sensoril® ashwagandha.
The bottom line
Choline is a quiet but important nutrient for focus and muscle control, and most people don't get enough. Covering it daily is a simple, low-cost win.
This article is for education only and is not medical advice. If you are pregnant, nursing, taking medication or managing a health condition, talk to your doctor before starting any supplement.
References
- Institute of Medicine. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academies Press; 1998 (adopted by Health Canada).
- Wallace TC, Fulgoni VL. Assessment of total choline intakes in the United States. J Am Coll Nutr. 2016;35(2):108-112.
- Penry JT, Manore MM. Choline: an important micronutrient for maximal endurance-exercise performance? Int J Sport Nutr Exerc Metab. 2008;18(2):191-203.
