🌿 Sharp Morning, Simple Stack

Two weeks after I changed my routine

October 23, 2025 • Estimated Reading Time: 6 minutes

Last winter I kept rereading the same email before breakfast. Two weeks after I changed my routine, the fog lifted and I felt like my brain finally showed up.

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What citicoline is

Citicoline is a form of choline your body uses to make brain cell membranes and the messenger acetylcholine. You will also see it labeled as CDP-choline on supplement bottles.

Why it may help

In a randomized, double-blind trial of adults 50 to 85 with age-related memory slips, 500 mg of citicoline taken daily for 12 weeks improved overall memory scores compared with placebo. If you like reading study details, this one is worth a peek: 12-week memory trial in older adults. For a broader view, this review summarizes human research and notes generally good tolerability across studies: citicoline and aging memory review.

How to try it

Choose a product that lists citicoline or CDP-choline on the label. A simple starting point is 250 to 500 mg with breakfast. Keep the same dose daily for 8 to 12 weeks, then pause and notice changes in recall, name-finding, and morning clarity. Pair it with a glass of water and a protein-rich breakfast. If caffeine is part of your morning, keep it steady from day to day so you can tell what is doing what. Avoid late-day doses to protect sleep.

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Safety and fit

Most people tolerate citicoline, but a few report mild stomach upset or headache. A comprehensive review describes a favorable safety profile and commonly used amounts between 500 and 2,000 mg per day: safety and dose overview. If you take levodopa, there is a minor interaction, so check with your clinician first: drug interaction note. If you are pregnant or breastfeeding, or managing complex conditions, discuss any supplement with your care team. Start low, change one thing at a time, and keep a simple journal so you can see patterns.

Make it simple

Build a tiny ritual you cannot miss. Put the bottle by your breakfast mug. Use a 4-word check-in each morning, like “names, focus, energy, mood.” Add a short walk or a light stretch after eating to help blood flow and clear mental cobwebs. If you feel no clear benefit after 12 weeks, set it aside and revisit other options with your clinician.

Takeaway

A steady morning habit with citicoline can be a low-effort way to support clear thinking for the day.

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