Choline
Choline plays a critical role in brain development, liver health, and muscle coordination — yet many people fall short on intake.
Choline is an essential nutrient that supports brain and nervous system development, helps maintain liver health, and plays a key role in muscle movement. It also contributes to the synthesis of acetylcholine — a neurotransmitter that influences memory and motor control.
While the body can produce small amounts of choline, most people rely on dietary sources to meet their needs. Eggs, especially the yolks, are one of the richest sources. Choline is also found in beef, poultry, fish, dairy, and certain vegetables like broccoli and Brussels sprouts.
Choline is particularly important during pregnancy and lactation due to its role in fetal brain development. For active individuals, it contributes to muscle coordination and fat metabolism, making it a key player in both cognitive and physical performance.
Recommended Daily Intake
- Women: 425 milligrams*
- Men: 550 milligrams*
- Upper Limit: 3,500 milligrams
Common Food Sources
- Beef, beef liver
- Egg yolks
- Chicken breast
- Fish
- Shiitake mushrooms
- Potatoes
- Legumes (beans, peanuts)
- Milk
- Yogurt
- Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts , cabbage)
- Sunflower seeds