When it comes to adding choline to your diet, there is not a set way that is “right”. You must figure out what is best for your needs and desires, but it is a good idea to ensure you have enough at all times. You are right to consider choline an important part of your diet. It is important that you make sure you are getting enough because it is the precursor for a specific brain chemical called acetylcholine, which helps for many aspects of brain health.
If you are just getting started with brain enhancement, you need to know that nutrition is the first key for getting a more improved cognitive ability. Having the right nutrients, such as vitamins and minerals, can be a bigger boost for your brain than some of the latest and greatest drugs. That is why you need to get more choline into your diet. One way to do that is through eggs, which is the simplest and probably most delicious way that you’ll be able to get all of the choline that you need. If you don’t feel comfortable eating that many eggs, it is important for you to focus on other meats instead.
Meats like lung, liver, and kidney will help you to get enough choline, but it is understandable if this is not the kind of food that you necessarily want to be eating. Most people feel a bit squeamish about eating these types of food and it is important to keep this in mind whenever you are organizing the nutrition in your diet.
Finally, a good option is just to opt for supplementation, but you need to get the right kind. Do not opt for something like choline bitartrate or soy lecithin. Despite their popularity, they are really not the best choline sources you can find!
Instead you want to find something like alpha GPC or citicoline. Both of these are great sources though even centrophenoxine can be more powerful. All of these options are great cholinergics (especially compared with the drugs mentioned in the paragraph above).