howtosupplement
Cognition/Mood

Citicoline

Choline compound that supports memory in older adults and may help focus in people with low choline intake.

Citicoline

Citicoline

55
score
B
evidence
Safe
risk
Quick Take

Worth considering for age-related memory concerns; benefit is less reliable in healthy younger adults.

Citicoline is a choline compound used as a supplement; related dietary choline comes from eggs, liver, soy, fish, and other choline-rich foods. In the brain, it breaks down into choline and cytidine, helping form phosphatidylcholine and support acetylcholine signaling. Best evidence is for modest memory benefits in older adults, with smaller studies suggesting attention and psychomotor-speed effects. Healthy younger adults usually see little or inconsistent benefit.

Proven Benefits

01
Improves memory in older adults
02
May improve attention and focus
03
May improve psychomotor speed
04
May improve mood

Protocol

Amount
250-500 mg
Frequency
Once or twice daily
When
Morning or early afternoon; avoid late evening if it feels stimulating.

Onset Time

2-4 weeks for focus; 4-12 weeks for memory changes.

Who Should Consider

Adults 55+ with subjective memory decline
People with low dietary choline intake
People seeking mild daytime focus support
Those with age-related mental slowing

How It Works

Citicoline is hydrolyzed to choline and cytidine, which cross the blood-brain barrier and are resynthesized into phosphatidylcholine. This supports acetylcholine production and membrane repair, and may also modulate dopamine signaling.

Updated Invalid Date