Choline is a nutrient closely tied to brain function because it is a precursor to acetylcholine, which helps support memory and learning. It also supports the body’s detoxification processes and healthy liver function.
The body produces only small amounts of choline, so it’s important to include choline-rich foods in your diet. Egg yolks are one of the best sources.
Choline is also available as a dietary supplement, sold in pharmacies, health food stores, and online. Its use should be guided by a doctor or registered dietitian.
Choline benefits
Choline supports several complex body functions, such as:
1. Producing neurotransmitters
Choline supports the production of neurotransmitters such as acetylcholine, which plays a key role in transmitting nerve impulses and regulating its own release by neurons.
2. Supporting cognitive function
Choline is essential for processing and storing memory, which is important for learning and retaining knowledge. Because of this, it is especially important for children’s development and for helping slow the cognitive decline that can occur with aging.
3. Synthesizing essential components for the cell membrane
Choline supports the production of key cell membrane components, including phospholipids, phosphatidylcholine, and sphingomyelin. These molecules form part of the cell’s structural framework and play important roles in processes such as intracellular signaling and the liver’s secretion of low-density lipoproteins.
4. Lowering homocysteine levels
Choline helps lower homocysteine levels in the body, a substance linked to brain damage and other chronic diseases. Studies have shown that homocysteine can be elevated in degenerative diseases such as Alzheimer’s disease, dementia, Parkinson’s disease, epilepsy, cardiovascular disease, and cancer.
5. Reducing inflammation in the body
Choline helps reduce levels of several inflammation markers, such as C-reactive protein, interleukins, and tumor necrosis factor. This can help reduce signs and symptoms of inflammation in the body.
6. Detoxifying the body
Choline helps with detoxification and the metabolism of fats in the liver, supporting how the liver functions. In this way, it can help prevent the development of conditions such as fatty liver.
7. Preventing congenital defects
Choline may also support the neurological development of the fetus and help prevent neural tube defects. For this reason, it is an important nutrient for a healthy pregnancy.
8. Improving athletic performance
Choline is important for proper muscle function because acetylcholine helps the muscles respond well to contraction. This can help improve power during both endurance and strength training.
Food sources
The table below shows the amount of choline per 100 grams of choline-rich foods:
Soy lecithin also contains choline and may be used as a food additive or as a dietary supplement.
Choline supplement
A doctor or other healthcare professional may recommend choline supplements if dietary intake is insufficient. Supplementation may also be advised in specific situations, such as during pregnancy, for vegetarians or vegans, for individuals with certain genetic variants, or for those receiving intravenous (IV) nutrition.
Choline may be found in multivitamins, as a standalone supplement, or combined with a B-complex vitamin.
Dosing recommendations
In general, a dose between 250 and 500 mg is recommended. However, the dose can vary from person to person, and a doctor may initially recommend 50 to 100 mg per day and then adjust based on tolerance.
Side effects
Taking too much choline, meaning above the recommended dose and for long periods, can cause adverse effects such as sweating and/or excessive salivation, stronger body odor, vomiting, low blood pressure, liver changes, and heart attack.
Recommended daily amount
The recommended dose of choline varies by age and sex:
The choline amounts listed in this table are intended for healthy individuals. Your specific needs may differ depending on your medical history, so it’s best to seek personalized advice from a registered dietitian or doctor.
Choline deficiency can cause muscle and liver damage, as well as nonalcoholic fatty liver disease.