What is Choline?

Essential Nutrient: Your body requires it to function, but your liver only makes a tiny amount.

Diet Dependent: You must get the vast majority of your choline from foods.

Brain Support: It creates acetylcholine, a critical neurotransmitter for memory and mood.

Cell Structure: It helps build the fats that form your cell membranes.

Liver Health: It prevents fatty liver disease by removing cholesterol and fat from the liver. [1, 2, 3, 4, 5]

Daily Recommended Intake

Men (19+): 550 mg

Women (19+): 425 mg

Pregnancy: 450 mg

Lactation / Breastfeeding: 550 mg

Teens (14–18): 550 mg (males) / 400 mg (females)

Children (9–13): 375 mg

Children (4–8): 250 mg

Toddlers (1–3): 200 mg [1, 2, 3, 4, 5]

Beef Liver: 356 mg per 3 oz (highest overall source).

Eggs: 147 mg per large egg (concentrated in the yolk).

Beef: 117 mg per 3 oz.

Soybeans (Roasted): 107 mg per ½ cup (highest plant source).

Chicken & Turkey: 72 mg per 3 oz.

Fish (Salmon & Tuna): 60 mg per 3 oz.

Grains & Legumes: Canned kidney beans (90 mg/cup), cooked chickpeas (71 mg/cup), quinoa (43 mg/cup).

Cruciferous Vegetables: Brussels sprouts and boiled broccoli (around 31 mg per ½ cup). [1, 2, 3, 4, 5]

Combine Foods: Pair legumes like chickpeas with grains like quinoa to stack your intake.

Use Add-ins: Mix 2 tablespoons of toasted wheat germ into smoothies or oatmeal for a fast 50 mg boost.

Pick Better Sides: Swap basic green salads for roasted broccoli or Brussels sprouts to double your vegetable choline intake. [1, 2]