Choline is not a vitamin or a mineral, but it is an essential nutrient. Although the body can create choline in small amounts, it cannot make enough to maintain health. Choline must be consumed in the diet.
Choline is a component of acetylcholine, a neurotransmitter that is involved in functions such as muscle movement, and memory formation.
Most of the body's choline is found in phospholipids, which are fat molecules. The most common of these is phosphatidylcholine, better known as lecithin.
Choline's functions include:
Helping to maintain the structure of the cell membraneAiding in the transmission of nerve impulses
Playing a role in the conversion of
to methionine—elevated levels of homocysteine have been associated with a higher risk of cardiovascular diseaseHelping to transport fat and cholesterol out of the liver
|0-6 months||125 mg||125 mg |
|7-12 months||150 mg||150 mg|
|1-3 years||200 mg||200 mg|
|4-8 years||250 mg||250 mg|
|9-13 years||375 mg||375 mg|
|14-18 years||400 mg||550 mg|
|19 and older||425 mg||550 mg|
|Pregnant, all ages||450 mg||n/a|
|Lactating, all ages||550 mg||n/a|
Although the body can make choline, it cannot make enough to maintain proper health and functioning. Therefore, it is possible for your choline levels to become too low if your diet does not contain enough. Because choline is essential for the transport of fat from the liver, deficiency symptoms include: Fatty accumulation in the liverLiver damage
The tolerable upper intake level (UL) for choline from dietary sources and supplements combined is:
|0-6 months||Undetermined||Undetermined |
|1-3 years||1000 mg||1000 mg|
|4-8 years||1000 mg||1000 mg|
|9-13 years||2000 mg||2000 mg|
|14-18 years||3000 mg||3000 mg|
|19 and older||3500 mg||3500 mg|
Symptoms of choline toxicity include: Fishy body odorVomitingIncreased salivationIncreased sweatingLightheadedness
Very little information is available on the choline content of foods; however, some good sources of choline include: Beef liverWheat germEggAtlantic codBrussels sproutsBroccoliShrimpSalmonMilkPeanut butterMilk chocolate
The following populations may be at risk for a choline deficiency and may benefit from a supplement:
Strict vegetarians—A choline deficiency may result if you do not eat animal products, including milk or eggs.Endurance athletes—Studies have shown that some choline may be lost during intense training.
Because choline is a precursor to the neurotransmitter acetylcholine, which is important in learning and memory, it has been studied for a possible role in Alzheimer's disease. Studies have been conducted, but a review of clinical trials found no benefit of supplementation with lecithin in the treatment of people with dementia.
To help increase your intake of choline:
At breakfast, spread a little peanut butter on your bagel or toast in place of butter or cream cheese.Hard boil an egg and grate it onto a salad at lunchtime.For dinner, drink a glass of milk instead of soda.Try sprinkling granular lecithin on top of your cereal, oatmeal, salad, or stir-fry. Just a few teaspoons is all you need.If you are taking a multivitamin/mineral supplement, make sure that it contains choline or lecithin.
Linus Pauling Institute at Oregon State University website. Available at:
http://lpi.oregonstate.edu/mic/other-nutrients/choline. Updated January 2015. Accessed June 23, 2016.
Dietary reference intakes: vitamins. Institute of Medicine website. Available at: http://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashx. Accessed June 23, 2016.
Higgins JP, Flicker L.
Lecithin for dementia and cognitive impairment. Cochrane Database Syst Rev. 2003;(3):CD001015.
Ralf J, Purpura M, Kingsley M. Phospholipids and sports performance. J Int Soc Sports Nutr. 2007;4:5.
Zeisel SH. Choline: needed for normal development of memory.
J Am Coll Nutr. 2000;19(5 Suppl):528S-531S.
Last reviewed June 2016 by Michael Woods, MD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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