Disclaimer: This article is for informational purposes only and should not be considered medical advice. Always consult a healthcare professional or a registered dietitian before making significant changes to your diet or starting any supplementation.

Introduction

Choline is an essential nutrient that plays roles in liver function, brain development, and cellular structure. Discovered in the 19th century during studies of egg yolk chemistry, choline is synthesized in small amounts by the body, but dietary intake is required to meet daily needs.

Research has examined choline’s associations with cognitive processes, cardiovascular markers, and prenatal development. Because endogenous production may not be sufficient for all physiological demands, dietary sources or supplementation can help maintain adequate choline status.

In this article, we review choline’s functions, the potential effects of inadequate intake, dietary sources, supplementation options, and practical strategies to include choline-rich foods in your meals.

Role in the Body

Specific Functions

Choline contributes to the synthesis of phosphatidylcholine and sphingomyelin, two major phospholipids critical for cell membrane structure and signaling. These molecules support membrane integrity, fluidity, and transport processes.

Choline is also a precursor to the neurotransmitter acetylcholine, which is involved in memory, mood regulation, muscle function, and other neural activities. Adequate choline may support normal nerve signal transmission.

Through its metabolite betaine, choline donates methyl groups in methylation reactions that regulate gene expression, DNA repair, and neurotransmitter synthesis. These reactions play roles in homocysteine metabolism and liver detoxification pathways.

Effects of Deficiency

Insufficient choline intake has been associated with increased liver fat accumulation and higher liver enzyme levels in clinical studies, a condition related to nonalcoholic fatty liver disease (NAFLD).

Animal research indicates that low choline during gestation and early development can affect brain structure and learning outcomes. In adults, some observational studies suggest an association between lower choline intake and changes in memory or mood, though more research is needed.

Because choline contributes methyl groups for homocysteine metabolism, inadequate intake may be linked to higher homocysteine levels, a marker associated with cardiovascular risk in some studies.

Dietary Sources

Since endogenous synthesis is limited, consuming choline-rich foods supports adequate intake. Both animal and plant sources provide choline, with differences in total content and bioavailability.

Best Food Sources

• Eggs (especially the yolk) — One large egg supplies about 147 mg of choline.

• Beef liver — A 3-ounce serving provides over 350 mg of choline, along with iron, vitamin A, and B vitamins.

• Chicken breast — Offers around 72 mg of choline per 3-ounce cooked portion.

• Salmon — Contains approximately 56 mg of choline per 3-ounce serving, plus omega-3 fatty acids.

• Soybeans and tofu — Provide about 35–50 mg of choline per half-cup, along with plant protein and isoflavones.

• Milk and dairy products — One cup of whole milk offers around 38 mg of choline.

• Brussels sprouts — A half-cup cooked serving supplies roughly 32 mg of choline and dietary fiber.

• Quinoa — Contains around 43 mg of choline per cooked cup, plus magnesium and complete plant protein.

Supplementation

When dietary intake is insufficient, supplements may help meet choline needs, particularly for vegetarians, vegans, pregnant women, or those with certain metabolic conditions. Forms include choline bitartrate, phosphatidylcholine, and CDP-choline (citicoline), each with different absorption characteristics.

Consult a healthcare provider to choose an appropriate form and dosage. Excessive intake can cause side effects such as fishy body odor and gastrointestinal discomfort.

Health Benefits

Choline supports liver lipid metabolism by contributing to very low-density lipoprotein (VLDL) formation, which transports triglycerides out of the liver. Clinical studies have observed reductions in liver fat when choline is repleted in individuals with low choline intake.

Some research suggests that choline intake during pregnancy may support normal fetal brain development. Animal studies and observational human data have reported associations between prenatal choline and later memory performance, though randomized trials in humans are limited.

By participating in methylation cycles that convert homocysteine to methionine, choline may help maintain healthy homocysteine levels, a factor monitored in cardiovascular risk assessments.

Daily Requirements

The Institute of Medicine’s Adequate Intakes (AIs) for choline are as follows:

• Infants 0–6 months: 125 mg/day

• Infants 7–12 months: 150 mg/day

• Children 1–3 years: 200 mg/day

• Children 4–8 years: 250 mg/day

• Children 9–13 years: 375 mg/day

• Males 14–50 years: 550 mg/day

• Females 14–50 years: 425 mg/day

• Pregnant women: 450 mg/day

• Breastfeeding women: 550 mg/day

Individual needs may vary based on factors such as body size, activity level, and health status.

Tips for Incorporation

Incorporating choline-rich foods can help you meet daily recommendations:

• Start your day with an omelet or scrambled eggs—add vegetables for extra nutrients.

• Swap rice for quinoa to increase choline and plant protein.

• Include fatty fish, such as salmon or trout, two to three times per week.

• Snack on roasted chickpeas or edamame.

• Blend silken tofu into smoothies for creaminess and nutrients.

• Add chopped liver or chicken pieces to salads and sandwiches.

• Use milk or fortified plant-based milks in coffee, cereal, or cooking.

• Serve Brussels sprouts or broccoli as a side dish.

Conclusion

Choline is involved in cell structure, neurotransmitter synthesis, and methylation pathways. Including choline-rich foods such as eggs, meats, fish, and certain plant foods can support normal physiological functions. When dietary intake may be insufficient, supplementation under professional guidance can help achieve adequate choline status.