Choline
Choline
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NUTRIENT FACTS
Nutrient Type
YES
ATC Code
No
Deficiency Diseases
YES
Dietary Sources
YES
Summary
Choline is a nutrient that helps with liver function, brain development, and muscle movement. It supports the formation of cell membranes and the production of acetylcholine, which is a neurotransmitter important for memory and muscle control.
You can get choline from foods like eggs, liver, and fish. Plant-based sources include nuts, seeds, and vegetables like broccoli. Some cereals are fortified with choline. Cooking methods like boiling can reduce choline levels, so it's good to include a variety of these foods in your diet.
Not getting enough choline can lead to liver damage, muscle damage, fatigue, memory problems, and muscle aches. Pregnant women and people with certain genetic conditions are at higher risk of deficiency, which can affect fetal development and overall health.
The recommended daily intake for adult men is 550 mg, and for women, it's 425 mg. Pregnant and breastfeeding women need more. The upper limit for adults is 3,500 mg per day. It's important to meet these needs through diet or supplements to support health.
Choline supplements can interact with certain medications, like those for asthma and Parkinson's. High doses can cause side effects like fishy odor and low blood pressure. Long-term overuse may increase heart disease risk. Always consult a healthcare provider before starting supplements.
Frequently Asked Questions
What does Choline do?
Choline is a vital nutrient that plays several roles in the body. It is a water-soluble compound similar to a vitamin. Choline is essential for liver function, brain development, muscle movement, and metabolism. It helps in the formation of cell membranes and is involved in the production of acetylcholine, a neurotransmitter important for memory and muscle control. Adequate choline intake is crucial for maintaining overall health and preventing liver and muscle damage.
How can I get Choline from my diet?
Choline is found in various foods. Animal-based sources include eggs, liver, and fish, which are rich in choline. Plant-based sources include nuts, seeds, and cruciferous vegetables like broccoli and Brussels sprouts. Some foods, like certain breakfast cereals, are fortified with choline. Factors like cooking methods can affect choline content, as boiling can reduce levels. It's important to include a variety of these foods in your diet to ensure adequate choline intake.
How does Choline affect my health?
Choline deficiency can lead to several health issues. Choline, which is a nutrient important for liver function, brain development, and muscle movement, can cause liver damage and muscle damage when deficient. Symptoms of deficiency may include fatigue, memory problems, and muscle aches. Pregnant women, who need more choline for fetal development, and people with certain genetic conditions are at higher risk. Ensuring adequate choline intake is crucial for maintaining overall health.
Who can have low levels of Choline?
Certain groups are more at risk for choline deficiency. Pregnant and breastfeeding women need more choline for fetal and infant development. Vegetarians and vegans may also be at risk because choline is found in higher amounts in animal products. Older adults might have increased needs due to changes in metabolism. People with certain genetic variations that affect choline metabolism are also at risk. It's important for these groups to monitor their choline intake to prevent deficiency.
What diseases can Choline treat?
Choline is used as a complementary treatment for certain conditions. It plays a role in liver health and may help prevent nonalcoholic fatty liver disease by supporting fat metabolism. Choline is also important for brain health and may aid in cognitive function, although evidence is limited. It is sometimes used in Alzheimer's disease treatment, but more research is needed to confirm its effectiveness. Always consult a healthcare provider before using choline for therapeutic purposes.
How do I know if I have low levels of Choline?
Diagnosing choline deficiency can be challenging as there is no specific test. Healthcare providers may assess dietary intake and look for symptoms like liver dysfunction or muscle damage. Blood tests measuring liver enzymes and muscle enzymes can indicate potential deficiency. Symptoms such as fatigue, memory problems, and muscle aches may also suggest a deficiency. It's important to consult a healthcare provider for a proper assessment if choline deficiency is suspected.
How much supplement of Choline should I take?
The daily choline requirement varies by age and gender. For adult men, the recommended intake is 550 mg per day, while for adult women, it's 425 mg per day. Pregnant and breastfeeding women need more, with recommended intakes of 450 mg and 550 mg per day, respectively. The upper limit for safe intake is 3,500 mg per day for adults. It's important to meet these requirements through diet or supplements to support overall health.
Will supplements of Choline interfere with my prescription medicines?
Yes, choline supplements can interact with certain prescription medications. Choline, which is a nutrient involved in brain function and liver health, may affect the action of anticholinergic drugs. These drugs, which are used to treat conditions like asthma and Parkinson's disease, work by blocking the action of acetylcholine, a neurotransmitter. Choline supplements can increase acetylcholine levels, potentially reducing the effectiveness of anticholinergic medications. It's important to consult a healthcare provider before starting choline supplements if you are on these medications.
Is taking too much of Choline harmful?
Excessive choline supplementation can be harmful. High intake of choline, which is a nutrient important for brain and liver health, can lead to side effects like fishy body odor, sweating, and low blood pressure. Long-term overuse may increase the risk of heart disease. The tolerable upper intake level for adults is 3,500 mg per day. It's important to avoid unnecessary supplementation and consult a healthcare provider before taking high doses of choline supplements.
What is the best supplement for Choline?
Choline is available in several chemical forms, each with different characteristics. Phosphatidylcholine, which is found in lecithin, is commonly used in supplements and has good bioavailability. Choline bitartrate is another form often used for its affordability. Citicoline, which is a form that supports brain health, is more expensive but may have better absorption. Different forms may have varying side effects and tolerability. Choosing the right form depends on individual health needs and goals.
Content of Selected Foods
| Food | Milligrams (mg) per serving | Percent DV* |
|---|---|---|
| Beef liver, pan fried, 3 ounces | 356 | 65 |
| Egg, hard boiled, 1 large | 147 | 27 |
| Beef top round, separable lean only, braised, 3 ounces | 117 | 21 |
| Soybeans, roasted, ½ cup | 107 | 19 |
| Chicken breast, roasted, 3 ounces | 72 | 13 |
| Beef, ground, 93% lean meat, broiled, 3 ounces | 72 | 13 |
| Fish, cod, Atlantic, cooked, dry heat, 3 ounces | 71 | 13 |
| Potatoes, red, baked, flesh and skin, 1 large potato | 57 | 10 |
| Wheat germ, toasted, 1 ounce | 51 | 9 |
| Beans, kidney, canned, ½ cup | 45 | 8 |
| Quinoa, cooked, 1 cup | 43 | 8 |
| Milk, 1% fat, 1 cup | 43 | 8 |
| Yogurt, vanilla, nonfat, 1 cup | 38 | 7 |
| Brussels sprouts, boiled, ½ cup | 32 | 6 |
| Broccoli, chopped, boiled, drained, ½ cup | 31 | 6 |
| Mushrooms, shiitake, cooked, ½ cup pieces | 27 | 5 |
| Cottage cheese, nonfat, 1 cup | 26 | 5 |
| Fish, tuna, white, canned in water, drained, 3 ounces | 25 | 5 |
| Peanuts, dry roasted, ¼ cup | 24 | 4 |
| Cauliflower, 1” pieces, boiled, drained, ½ cup | 24 | 4 |
| Peas, green, boiled, ½ cup | 24 | 4 |
| Sunflower seeds, oil roasted, ¼ cup | 19 | 3 |
| Rice, brown, long grain, cooked, 1 cup | 19 | 3 |
| Bread, pita, whole wheat, 1 large (6½ inch diameter) | 17 | 3 |
| Cabbage, boiled, ½ cup | 15 | 3 |
| Tangerine (mandarin orange), sections, ½ cup | 10 | 2 |
| Beans, snap, raw, ½ cup | 8 | 1 |
| Kiwi fruit, raw, ½ cup sliced | 7 | 1 |
| Carrots, raw, chopped, ½ cup | 6 | 1 |
| Apples, raw, with skin, quartered or chopped, ½ cup | 2 | 0 |
- * DV = Daily Value. The U.S. Food and Drug Administration (FDA) developed DVs to help consumers compare the nutrient contents of foods and dietary supplements within the context of a total diet. The DV for choline is 550 mg for adults and children age 4 years and older [12]. FDA does not require food labels to list choline content unless choline has been added to the food. Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.
Required (or Advised) Daily Intake
| Age | Male | Female | Pregnant | Lactating |
|---|---|---|---|---|
| 0–6 months | 125 | 125 | - | - |
| 7–12 months | 150 | 150 | - | - |
| 1–3 years | 200 | 200 | - | - |
| 4–8 years | 250 | 250 | - | - |
| 9–13 years | 375 | 375 | - | - |
| 14+ years | 550 | 400 | 450 | 550 |
