In brief: Choline is an essential nutrient for cell membranes, acetylcholine and liver metabolism. Individual needs vary with factors such as sex, pregnancy and diet.
Needs and sources
| Topic | Interpretation |
|---|---|
| Adult men | 550 mg/day AI |
| Adult women | 425 mg/day AI |
| Foods | Eggs, meat, fish, soy, legumes |
| Upper limit | 3,500 mg/day for adults |
NIH lists an adult upper limit of 3,500 mg per day from all sources.[1]
More is not better
Very high intakes can cause fishy body odour, vomiting, heavy sweating, low blood pressure and liver problems.
FAQ
Is choline a vitamin?
It is an essential vitamin-like nutrient.
Which foods contain a lot of choline?
Especially eggs, meat, fish and soy foods.
Does everyone need supplements?
No.
Does choline interact with medicines?
No clinically relevant interactions are known.
Conclusion
Choline matters, but more is not automatically better. Food and specific need should come first.
