In brief: Choline is an essential nutrient for cell membranes, acetylcholine and liver metabolism. Individual needs depend on factors including sex, pregnancy and diet.
Requirements and sources
The US reference values in the following table apply to healthy adults aged 19 and over; separate values apply during pregnancy and breastfeeding. AI means adequate intake and refers to total intake from foods and supplements, not an additional amount to take as a supplement.
| Topic | Interpretation |
|---|---|
| Adult men | 550 mg/day AI |
| Adult women | 425 mg/day AI |
| Foods | Eggs, meat, fish, soya, pulses |
| Upper limit | 3,500 mg/day for adults |
The NIH gives an adult UL of 3,500 mg daily from all sources.[1]
Too much is not better
Very high amounts can cause a fishy body odour, vomiting, excessive sweating, low blood pressure and liver problems.
FAQ
Is choline a vitamin?
It is an essential vitamin-like nutrient.
Which foods provide plenty of choline?
Especially eggs, meat, fish and soya products.
Does everyone need choline supplements?
No.
Does choline interact with medicines?
Choline is not known to have clinically relevant interactions with medicines.
Conclusion
Choline matters, but more is not automatically better. Foods and specific situations affecting needs should be the focus.
