Supplements The Health Benefits of Choline The Essential Nutrient May Boost Brain Health By Cathy Wong facebook twitter Cathy Wong is a nutritionist and wellness expert. Her work is regularly featured in media such as First For Women, Woman's World, and Natural Health. Learn about our editorial process Cathy Wong Medically reviewed by Medically reviewed by Richard Fogoros, MD on August 05, 2016 Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor. Learn about our Review Board Richard Fogoros, MD Updated on February 03, 2020 Print Tarik Kizilkaya/Getty Images Choline is a B vitamin and an essential nutrient. Choline plays an important role in a number of biological processes, including fat and cholesterol transport, energy metabolism, and cell and nerve signaling. In addition, choline is needed to produce acetylcholine, a brain chemical involved in memory and muscle control, and phosphatidylcholine and sphingomyelin, two structural components of cell membranes. The body produces small amounts of choline, but choline must also be included in your diet in order to maintain health. Abundant in a number of foods, choline is also available in supplement form. Health Benefits Here's a look at the research behind the health benefits of choline: Cognitive Function Studies suggest that choline is needed for the normal development of the brain and for memory enhancement. In an observational study, study participants with lower choline levels had poorer cognitive performance (measured by sensorimotor speed, executive function, perceptual speed, and global cognition) than participants with higher choline levels. Heart Health Although choline is sometimes said to enhance heart health, a large observational study published in Atherosclerosis in 2014 found no association between choline intake and risk of peripheral artery disease. Liver Health Not getting enough choline may harm your liver, according to a 2007 study in the American Journal of Clinical Nutrition. For the study, 57 adults were fed a diet containing 550 mg of choline daily for 10 days. Next, the study members were fed a diet containing less than 50 mg of choline daily for up to 42 days. Study results revealed that, when deprived of dietary choline, 77% of men, 80% of postmenopausal women, and 44% of premenopausal women developed fatty liver or muscle damage. Pregnancy Choline may be necessary for the developing brain. In a 2010 report in the Journal of the American Dietetic Association, for example, the author stated that increased consumption of choline-rich foods may be essential for women during pregnancy in order to ensure normal brain development in the fetus. Choline Deficiency Choline supplementation may also help in the treatment of choline deficiency.Choline deficiency may lead to increased levels of homocysteine (an amino acid linked to heart disease), according to a study. Choline deficiency may produce a number of symptoms, including: fatigue insomnia memory problems muscle damage In cases of severe choline deficiency, people may experience liver damage and nonalcoholic fatty liver disease. Possible Side Effects When taken in high doses, choline can cause certain adverse effects, including nausea, body odor, vomiting, increased body temperature, sweating, excessive salivation, low blood pressure, and liver damage. In a large observational study published in the American Journal of Clinical Nutrition in 2016, researchers found that high levels of phosphatidylcholine intake (from foods such as eggs, red meat, and fish) were associated with increased mortality, especially in those with diabetes. In addition, it's important to note that using choline supplements in place of standard care for a chronic condition may have serious health consequences. Dosage and Preparation Although a daily requirement for choline hasn't been established, the Food and Nutrition Board of the Institute of Medicine's guidelines for adequate intake recommend adult women aim for 425 mg of choline per day and adult men aim for 550 mg per day. Additionally, increasing choline intake to 450 mg per day during pregnancy and 550 mg per day during lactation is typically recommended. What to Look For The top dietary sources of choline in the United States include beef liver, eggs, beef, and soybeans. Other sources include fish, dairy products, chicken, mushrooms, potatoes, cruciferous vegetables, certain beans, nuts, seeds, and whole grains. Here are some typical amounts found in common foods: beef liver (356 mg per 3 ounces) egg (147 mg choline per large egg) beef top round (117 mg per 3 ounces) chicken breast (72 mg per 3 ounces) Atlantic cod (71 mg choline per 3 ounces) Brussels sprouts (32 mg choline per 1/2 cup) broccoli (31 mg choline per 1/2 cup) milk 1% (43 mg choline per cup) wheat germ (51 mg choline per ounce) Widely available for purchase online, choline supplements can also be found in many natural-foods stores and in stores specializing in dietary supplements. Choline bitartrate (a type of choline salt), phosphatidylcholine supplements, and lecithin supplements are available in supplement form. Most individuals can meet their daily choline needs through diet alone. If you're concerned about a possible choline deficiency, it's important to consult your physician. Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Gibb AJ. Choline and acetylcholine: what a difference an acetate makes! J Physiol (Lond). 2017;595(4):1021-1022. doi:10.1113/JP273666 Zeisel SH, Da Costa KA. Choline: an essential nutrient for public health. Nutr Rev. 2009;67(11):615-23. doi:10.1111/j.1753-4887.2009.00246.x Nurk E, Refsum H, Bjelland I, et al. Plasma free choline, betaine and cognitive performance: the Hordaland Health Study. Br J Nutr. 2013;109(3):511-9. doi:10.1017/S0007114512001249 Bertoia ML, Pai JK, Cooke JP, et al. Plasma homocysteine, dietary B vitamins, betaine, and choline and risk of peripheral artery disease. Atherosclerosis. 2014;235(1):94-101. doi:10.1016/j.atherosclerosis.2014.04.010 Fischer LM, Dacosta KA, Kwock L, et al. Sex and menopausal status influence human dietary requirements for the nutrient choline. Am J Clin Nutr. 2007;85(5):1275-85. doi:10.1093/ajcn/85.5.1275 Caudill MA. Pre- and postnatal health: evidence of increased choline needs. J Am Diet Assoc. 2010;110(8):1198-206. doi:10.1016/j.jada.2010.05.009 Da costa KA, Gaffney CE, Fischer LM, Zeisel SH. Choline deficiency in mice and humans is associated with increased plasma homocysteine concentration after a methionine load. Am J Clin Nutr. 2005;81(2):440-4. doi:10.1093/ajcn.81.2.440 Sherriff JL, O'Sullivan TA, Properzi C, Oddo JL, Adams LA. Choline, Its Potential Role in Nonalcoholic Fatty Liver Disease, and the Case for Human and Bacterial Genes. Adv Nutr. 2016;7(1):5-13. doi:10.3945/an.114.007955 NIH Office of Dietary Supplements. Choline. Updated July 9, 2019. Zheng Y, Li Y, Rimm EB, et al. Dietary phosphatidylcholine and risk of all-cause and cardiovascular-specific mortality among US women and men. Am J Clin Nutr. 2016;104(1):173-80. doi:10.3945/ajcn.116.131771 Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes and its Panel on Folate, Other B Vitamins, and Choline. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington (DC): National Academies Press (US); 1998. Additional Reading Bertoia ML, Pai JK, Cooke JP, et al. Plasma homocysteine, dietary B vitamins, betaine, and choline and risk of peripheral artery disease. Atherosclerosis. 2014 Jul;235(1):94-101. Caudill MA. Pre- and postnatal health: evidence of increased choline needs. J Am Diet Assoc. 2010 Aug;110(8):1198-206. Fischer LM, daCosta KA, Kwock L, et al. Sex and menopausal status influence human dietary requirements for the nutrient choline. Am J Clin Nutr. 2007 May;85(5):1275-85. Nurk E, Refsum H, Bjelland I, et al. Plasma free choline, betaine and cognitive performance: the Hordaland Health Study. Br J Nutr. 2013 Feb 14;109(3):511-9. Zheng Y, Li Y, Rimm EB, et al. Dietary phosphatidylcholine and risk of all-cause and cardiovascular-specific mortality among US women and men. Am J Clin Nutr. 2016 Jul;104(1):173-80.