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How CDP Choline Can Help Improve Your Mental Performance

  • Nutrition
  • Supplements
  • Clinical Research
  • CDP Choline

CDP Choline / Citicoline is a nootropic compound known for its cognitive benefits. It is typically taken by mouth where it absorbs almost completely. Having similar bioavailability compared to if it were put directly into the vein. 

When taken, it breaks down into cytidine and choline. Then, after they cross the blood-brain barrier, they combine back into CDP Choline.

Science-Backed Benefits of CDP Choline / Citicoline

Based on the research, CDP Choline looks to have significant cognitive benefits. We’ll go over what the science says below:

1) Improved Focus and Attention

CDP Choline / Citicoline has shown to significantly improve focus and attention based on a 2012 study by McGlade et al.

The study tested 60 healthy adult women ages 40 - 60. They were randomly chosen to take 500mg of Citicoline, 250mg, or a placebo. None of the groups knew what they were taking. They took the supplement for 28 days and were tested using the Continuous Performance Test II (CPT-II). 

After 28 days, showed “significantly better ability to produce correct responses” during testing. As well, the 500mg group ended up producing the best results and had the greatest focus increase.

2) Improved Memory

It seems not only does CDP Choline affect focus and attention, but also memory.

A 2021 trial by Nakazaki et al tested Citicoline’s effectiveness on memory in healthy older adults. This was a randomized, double-blind, placebo-controlled clinical study.

They tested a total of 100 healthy men and women aged between 50 and 85 years old. They were randomly chosen to take either a placebo or 500mg every day. Neither group knew what they took.

After 12 weeks, the CDP Choline group showed 150% better memory when using the “Paired Associate test”. An incredible increase in retention. 

Figure 02 from Nakazaki et al

Figure from Nakazaki et al (2021)

These kind of compounds are particularly useful during jiu jitsu lessons. There’s always many moving parts to a technique and it’s hard to keep all the info at once. It seems CDP Choline can be used as a means to increase memory.

Note: If you’re wondering what “randomized, double-blind, placebo-controlled clinical trial” means:

  • Double blind: Neither the Citicoline group or the placebo group knew who took what. Both capsules were identical
  • Randomized: Each participant was selected at random to take the placebo or compound
  • Placebo-controlled: Means there was a placebo in the experiment

3) Improved Processing Speed and Reaction Time

Going 3 for 3, CDP Choline has also shown to improve processing speed and reaction time. 

A 2014 study by Bruce et al examined the attention, concentration, and reaction time of 60 healthy adults. This was also a randomized, double-blind, placebo-controlled trial.

They administered a CDP Choline + caffeinated beverage to the test group. Compared to the placebo, the citicoline+caffeine group had “significantly improved sustained attention, mental effort, and reaction times.”

However, this study was using CDP Choline along with caffeine, so the effectiveness of each ingredient is unknown. There must be a study testing with pure CDP Choline or citicoline to confirm these benefits.

Side Effects and Safety

One of the biggest advantages of CDP Choline is its safety record. In clinical studies, no serious side effects have been found across any of the patient groups tested. Even at higher doses and over long periods of use (Secades, 1995).

The most common side effects include mild headaches, stomach discomfort, and difficulty sleeping if taken too late in the day. These are rare and typically resolve on their own.

CDP Choline has been used as a pharmaceutical drug in Europe and Japan since the 1980s,. This gives it one of the longest safety track records of any nootropic compound available.

As always, if you are pregnant, breastfeeding, or taking medication, speak with a healthcare professional before adding any new supplement to your routine.

Dosing Guide for CDP Choline / Citicoline

Most studies showing cognitive benefits used doses between 250mg and 500mg per day. The McGlade study found significant improvements at both 250mg and 500mg per day, with the higher dose producing better results. 

Based on the available research, 250–500mg per day is a good starting dose for most healthy adults. Some clinical studies have used doses up to 2000mg per day, but there is no strong evidence that going above 500mg is better.

CDP Choline is best taken in the morning since it can be stimulating for some people and could affect sleep if taken in the afternoon or evening. It can also be taken with or without food.

Unlike some supplements where you feel effects right away, CDP Choline works best when taken every day. Most studies ran for 4-12 weeks, which gives you a realistic timeline for noticing results.

Conclusion / TL;DR

CDP Choline is one of the most well-researched nootropic compounds available. Having decades of clinical use and a strong safety record behind it.

For anyone who trains jiu jitsu or any other demanding sport, the cognitive benefits are very relevant. Sharper focus during drilling, better memory of techniques, and faster brain processing time.

The research shows it works best when taken every day. Think of it less like a pre-workout and more like a long-term investment in how your brain performs.

In short: CDP Choline may help you focus better, retain more, and think faster. The research backs it up.

Resources:

CDP Choline FAQs

Most studies ran for 4 to 12 weeks before testing participants. This means CDP Choline is not something you will feel right away like a cup of coffee. It works best when taken every day over a longer period of time. Most people start noticing a difference after 2 to 4 weeks of consistent use.

Yes, and some research actually suggests the two work well together. One study found that a CDP Choline and caffeine combination produced significant improvements in attention, reaction time and processing speed. That said, CDP Choline works on its own too, so caffeine is not required.

Yes. CDP Choline has been used as a prescription drug in Europe and Japan since the 1980s. Across all clinical studies reviewed, no serious side effects were found in any group of patients, even with long term use. It is considered one of the safest forms of supplemental choline available.

No. Unlike stimulants, CDP Choline does not cause jitteriness or a crash. Some people notice a mild increase in alertness, which is why it is best taken in the morning. It works more like a slow, steady upgrade to how your brain functions rather than a spike in energy.

There is no current research suggesting you need to cycle CDP Choline. Most clinical studies ran participants on it continuously without breaks and found no negative effects. That said, as with any supplement, it is always a good idea to check in with a healthcare professional if you plan on taking it long term.

Not exactly. While both contain choline, CDP Choline is considered the most brain-bioavailable form, meaning more of it actually reaches your brain compared to cheaper forms like choline bitartrate. It also contains cytidine, which converts to uridine in the body and provides additional benefits for brain cell membrane health. You get more brain benefit per milligram with CDP Choline than with basic choline supplements.