Choline is an essential nutrient that your body needs for liver function, brain development, muscle movement and building cell membranes. The body makes a little, but most of it must come from food.
Many people eat less choline than recommended, so here is how much you need and where to find it.
Daily choline requirement
The NIH sets an adequate intake (mg per day):
- Children 1 to 3 years: 200 mg
- Children 4 to 8 years: 250 mg
- Children 9 to 13 years: 375 mg
- Teen boys 14 to 18: 550 mg, teen girls: 400 mg
- Adult men: 550 mg, adult women: 425 mg
- Pregnant women: 450 mg, breastfeeding women: 550 mg
The upper limit for adults is 3,500 mg per day (children 1 to 8: 1,000 mg, 9 to 13: 2,000 mg, teens: 3,000 mg).
Best food sources of choline
Choline is found in many everyday foods:
- Meat, poultry and fish
- Eggs, which are one of the richest sources
- Dairy products
- Potatoes and cruciferous vegetables such as broccoli and cauliflower
- Some beans, nuts, seeds and whole grains
Choline deficiency
According to the NIH, most US diets provide less choline than the recommended amount. Real deficiency can cause muscle damage, liver damage and fatty liver disease. If you follow a strict plant-based diet or are pregnant, pay extra attention to your intake.
Too much choline and supplement forms
Very high intake can cause a fishy body odor, vomiting, sweating, low blood pressure and liver damage. Supplements come as choline bitartrate, phosphatidylcholine or lecithin. No medicine interactions are known, but always tell your doctor about supplements you take.
Frequently Asked Questions
How much choline do I need each day?
Adult men need 550 mg and adult women 425 mg per day. Pregnant women need 450 mg and breastfeeding women 550 mg.
Which foods are highest in choline?
Eggs, meat, poultry, fish and dairy are the richest sources, along with potatoes and cruciferous vegetables.
What happens if I get too little choline?
Deficiency can cause muscle damage, liver damage and fatty liver disease.
What is the upper limit for choline?
For adults it is 3,500 mg per day from food and supplements combined.
Is choline important in pregnancy?
Yes. The NIH recommends 450 mg per day during pregnancy because choline supports fetal brain development, so discuss your diet with your doctor.
Related reading: Vitamin B12 deficiency symptoms and food sources | Folic acid and folate in pregnancy | Vitamin B6 daily needs and safe limits
Sources
Medical disclaimer: this article is for general information and does not replace advice from a qualified doctor. Do not start, stop or change any supplement or medicine without medical advice.