Overview
Not many people know or have heard about choline. Can you blame them? Despite being a vital nutrient, it got recognition in 1998. While research is still new about choline, the bottom line is that it’s catching up with the rest and taking its place as an essential mineral.

The body naturally produces choline, and you can also get it from eating certain foods, but most times, the quantities aren’t sufficient. Choline deficiency, even though rare, can be severe if not tackled. Individuals who are likely to have low levels of choline are expectant mothers and vegans.
Jennifer Lefton, MS, RD/N, CNSC, FAND, a registered dietitian and nutritionist, states, “Choline is essential for liver, muscle, and brain function. While the liver makes minimal amounts of choline, the quantity isn’t enough for your body.”
Let’s unravel choline layer by layer to understand why you need it, what it is, where to get it, and so much more.
Key Takeaways
- Choline is an essential mineral that supports organs like the brain and liver and is therefore necessary for body functions
- Many individuals are unaware that they don’t consume enough choline for their daily needs. Your liver naturally produces minimal amounts of choline that needs to be supplemented to reach its optimum level
- Choline can be found in animal and plant-based foods. You can also get it from dietary supplements formulated with choline and other active ingredients
- Choline deficiency is rare and only easily detected in pregnant women or individuals with liver damage
What is Choline?
Choline is a mineral or nutrient, and most importantly, an essential one. Your body needs it, like it needs vitamin B, as they perform similar functions. Some might say it’s not a nutrient or a vitamin but an organic water-soluble compound. However, everyone can agree that it is vital and plays a key role in equally important bodily functions.
It supports cognitive functions like memory, mood functions, and pain response. Choline also helps with muscle movement, and in unborn children, it supports brain health and development.
Why is Choline Important?
So, what does choline do for you? Why is it important? Choline is vital because it serves and supports many body functions. One key role it plays is acting as the forerunner of neurotransmitters, affecting how nerves function in the body. Another role is to help support liver function.
It also helps produce VLDL (Very Low-Density Lipoprotein) in adults, which transports cholesterol and regulates blood pressure. Choline is a precursor of betaine that helps maintain health and support liver function.
How Much Do You Need?
As we pointed out at the beginning of the article, most people don’t have enough choline to perform its functions. Whatever your body produces doesn’t match the needed amount, so you must supplement by consuming animal—and plant-based foods rich in choline.
The Food and Nutrition Board provides an AI (Adequate Intake) of choline as the “right” amount has yet to be determined. Individual needs are not similar and are pre-determined by age and gender. Below, we shall highlight the amount of choline different individuals need daily:
- Men/Boys 14 -19 years – 550mg
- Women/Girls 14 – 19 years – 400mg – 425mg
- Pregnant teens/Women – 450mg
- Breastfeeding teens/Women – 550mg
- Newborns to 6 months – 125mg
- Infants (7-12 months) – 150mg
- Children (1 -3 years) – 200mg
- Children (4 – 8 years) – 250mg
- Children (9-13 years) – 375mg
Talk to a health practitioner or a certified nutritionist to determine the best amount of choline to take.
Choline Deficiency
Until recently, many people didn’t know about choline. Similarly, choline deficiency isn’t diagnosable in the general population, only in severe cases where individuals have a damaged liver or suffer from conditions like jaundice and hepatitis.

Choline is essential for a baby’s development during pregnancy
Pregnant women are at a higher risk of choline deficiency. They need to consume 450 mg daily to reduce the risk of brain and spinal cord complications to the unborn child.
Some signs to look out for that might be a sign of choline deficiency are:
- Muscle aches and soreness
- Liver damage
- Memory loss and reduced cognitive abilities
- Anxiety
- Fatigue
- Mood disorder
It is, however, infrequent to get to a point where your choline levels are alarmingly low. If you suspect you might have low choline levels due to the presentation of symptoms indicated above, talk to a doctor to get a conclusive report.
Choline Sources
So, you realize you want to increase your choline intake; what next? The best and recommended action plan is consuming choline-potent foods. You can also opt to take choline dietary supplements. Affordable brands are available in the market, and they are easy to take and contain adequate amounts of active ingredients.
Let’s look at some food rich in choline below:
- Eggs are considered one of the best sources of choline. Two or three eggs should cover your daily choline needs if you’re not eating other choline-rich foods for the day
- Beef comes in a close second after eggs, providing high amounts of choline. 3-ounces of beef provide 117 mg of choline
- Organ meat is rich in nutrients and minerals and also a great source of choline
- Fish and seafood such as salmon or tuna are potent in choline. Individuals who are likely to experience low choline levels, like pregnant women, are encouraged to increase their fish intake several times a week
- Milk, like other dairy products, contains choline. Not only are they packed with protein, but they also provide a sizeable amount of choline when consumed
- Soybeans and other legumes come in as a plant-based source of choline, providing an alternative to animal-based sources. Great as a snack when roasted, they provide 214 mg/19% of choline
- Chicken and turkey are protein-rich foods that contain 72 mg of choline. They help you feel full, curbing hunger pangs, and are rich in iron and other vital nutrients
- Cruciferous vegetables like cauliflower, broccoli, and Brussels sprouts provide choline. They provide between 72mg, 31mg, and 30mg of choline, respectively
- Shiitake mushrooms are packed with nutrients and a great plant-based alternative choline source. A single cup of these mushrooms, when cooked, provides you with 116 mg of choline
- Whole grains like quinoa, wheat germ, and oat bran contain choline. Besides being a great source of fiber, wheat germ provides 51mg of choline, while quinoa provides 43mg
Benefits of Choline
Besides being beneficial and vital in maternal and fetal health, choline has other bodily benefits and functions. They are:
- It helps carry fat away from the liver, reducing the risk of MASLD (Metabolic Dysfunction Associated Steatotic Liver Disease)
- Supports the production of acetylcholine, which helps improve cognitive function and memory
- Choline lowers homocysteine levels, which, if high, can lead to heart disease and ischemic stroke
- Boosts metabolism by breaking down fats and reducing leptin and body mass indexes (BMIs)
- Reduces symptoms of cystic fibrosis
Potential Risks and Side Effects
While we’ve touched on how choline came into its current spotlight and where to get it from to enjoy its benefits, we will look at this essential nutrient’s potential risks and side effects. They are:
- Vomiting
- Fishy body odour
- Low blood pressure
- Liver toxicity
- Excessive sweating and salivation
- Dizziness
How Much is Too Much?
Everything has a limit, even the essential minerals and nutrients. And, yes, too much choline can cause more harm than good. A tolerable upper intake level (UL) is recommended for adults and children. The upper limits are:
- Male and Female aged 1-8 years – 1,000mg
- Male and Female aged 9-13 years – 2,000mg
- Male and Female aged 14-18 years – 3,000mg
- Male aged 19+ years – 3,000mg
- Female aged 19 years – 3,500mg
It is rare to consume too much choline from foods. The only way the nutrient can surpass its tolerable upper limit is most likely through dietary supplement consumption.
Conclusion
All nutrients and minerals are equally essential. The same applies to choline, which had been overlooked until recently. With its functions, it doesn’t hurt to increase your choline intake even if you’re not pregnant or breastfeeding. All individuals can benefit from choline consumption.
Various plant—and animal-based choline-rich foods provide an excellent and healthy solution to boosting your choline levels. Alternatively, you can also take choline dietary supplements, ideally done after a consultation with a healthcare professional.
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