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Citicoline and alpha-GPC are absorbed quickly in the small intestine, so less choline reaches gut microbes — potentially lowering TMAO formation, though direct comparisons are limited.5 For most healthy adults consuming choline within typical ranges — about 425-550mg/day from diet or supplements — the TMAO story is more of a caution than a clear danger.68 Higher blood TMAO has been linked with cardiovascular risk, but cause and effect remain unproven, and the biggest concerns show up in people with kidney or metabolic disease.69 At these common intake levels, the benefits of choline for brain and liver health generally outweigh the theoretical risks.70 Is alpha-GPC safe

where they are burned for energy