Choline is a key nutrient that plays a big role in how our brain and body work. It’s not a vitamin or a mineral, but an organic compound that helps the nervous system. Even though many people haven’t heard of it, choline is linked to better brain function, memory, and lower levels of anxiety and depression.
How Choline Supports Your Body
A Must-Have Nutrient for Cells
Every cell in the body needs choline. Our body makes a small amount, but not enough, so we must get the rest from food. It helps the liver work properly by moving fats out. Without it, fat can build up, leading to a fatty liver.
Helps Build Cell Membranes and Brain Cells
Choline helps build phospholipids, the building blocks of our cell membranes. If we don’t get enough, it can affect how cells grow, especially in unborn babies. That’s why choline is very important during pregnancy.
Choline’s Role in Brain Health
Supports Memory and Learning
Choline helps produce acetylcholine, a brain chemical needed for memory and thinking. A study with nearly 1,400 people showed those who had more choline had better memories. Many brain supplements also include choline to support learning.
May Reduce the Risk of Brain Disorders
Not getting enough choline has been linked to conditions like Alzheimer’s and Parkinson’s. Studies also show it may help with mental health by lowering anxiety and depression levels.
Choline and Strong Bones
Helps Lower Homocysteine Levels
Choline helps reduce homocysteine, an amino acid that can increase the risk of heart disease and bone problems like osteoporosis. People with higher choline levels tend to have stronger bones.
Choline During Pregnancy and Early Life
Critical for Baby’s Brain Development
A baby in the womb gets three times more choline than the mother. Studies show that pregnant women with higher choline intake have children with better memory and learning skills. Some research also links low choline during pregnancy to ADHD in children.
Are You Getting Enough Choline?
Recommended Daily Intake
In Europe, adults need about 400mg of choline a day. Pregnant and breastfeeding women need more—480mg and 520mg respectively. In the US, the recommended amounts are 550mg for men and 425mg for women, with increases during pregnancy.
Common Foods Rich in Choline
An egg has around 150mg of choline
A chicken breast has around 72mg
A handful of peanuts has around 24mg
Soybeans, tofu, and peanut butter are good plant-based sources. Soybeans have about 120mg per 100g, tofu has around 28mg, and peanut butter has 61–66mg per 100g.
Why Some People Might Need More Choline
Different Needs Based on Health and Genetics
Post-menopausal women and people with liver problems may need more choline. Genetics can also affect how much choline a person needs. Some may need more even if they eat a balanced diet.
Choline and Vegan Diets
Are Vegans at Risk of Choline Deficiency?
Eggs are one of the richest sources of choline. People who avoid animal products, like vegans, may not get enough unless they eat plant-based sources or take supplements. One study showed that people who eat eggs consume nearly twice the amount of choline compared to those who don’t.
Can You Take Choline Supplements?
Supplements Can Help Fill the Gap
If you’re worried you’re not getting enough choline, supplements are available. Studies suggest that taking up to 930mg of choline a day is safe and helps brain development. Still, more research is needed, especially in humans.
The Future of Choline Awareness
Slowly Gaining Attention
Experts believe that choline is starting to gain the attention it deserves. Doctors and researchers are now paying closer attention to how it supports brain health, pregnancy, and overall well-being.