Choline is a vital nutrient required for many functions in the body, including supporting brain development, lipid metabolism, and liver health. Although choline is not classified as a vitamin, it performs similar functions to the B vitamins and is essential for cell membrane structure, brain signaling, and fat transport. Choline is found in many foods but is also used in supplements to ensure daily needs are met. In this article, you'll learn why choline is important, its benefits, and how to use it safely.
What is choline?
Choline is an essential nutrient that is synthesized by the body in small amounts but must be obtained primarily through the diet. It plays a crucial role in the synthesis of acetylcholine , an important neurotransmitter involved in memory formation and muscle control. Choline also supports the transport and metabolism of fats in the liver and is a key building block for cell membranes throughout the body [1].
Synonyms for choline
Choline is also known as phosphatidylcholine , especially when found in the form of lecithin in foods. Choline is available in several supplement forms, including choline bitartrate , citicoline , and alpha-GPC , which vary in their bioavailability [2].
Where does choline come from?
Choline occurs naturally in a variety of foods, particularly eggs, liver, meat, fish, and certain vegetables such as broccoli and cauliflower. Eggs, especially the yolk, are considered one of the richest sources of choline. Soy products and wheat germ also contain choline. Because choline is synthesized in the liver, the body's own production is often insufficient to meet daily needs, making dietary intake crucial [3].
How is choline produced?
Choline supplements often come in the form of choline bitartrate or phosphatidylcholine , which is derived from lecithin, a fat-like substance found in animal and plant cells. These forms of choline are readily bioavailable and easily absorbed by the body to meet daily needs. Citicoline and alpha-GPC are also highly bioavailable forms used specifically to support brain function [4].
Health benefits of choline
Choline and brain function
Choline is necessary for the synthesis of acetylcholine, a neurotransmitter involved in memory formation, concentration, and muscle control. It plays an important role in brain development during pregnancy and early childhood. Adequate choline intake can support cognitive function and reduce the risk of neurodegenerative diseases such as Alzheimer's disease. Studies show that adequate choline intake can help improve memory and support overall brain function [5].
Choline and liver health
Choline is crucial for liver health because it promotes the transport of fats from the liver, thus preventing fat accumulation in the liver. A choline deficiency can lead to non-alcoholic fatty liver disease (NAFLD) because fats are stored in the liver instead of being transported to the bloodstream. Choline supports the liver in detoxification and contributes to the prevention of liver disease and maintenance of liver function [6].
Choline and lipid metabolism
Choline plays a central role in lipid metabolism by facilitating the transport of fats and cholesterol from the liver to the body's cells. It aids in the formation of lipoproteins, which are responsible for transporting fats through the blood. Adequate choline intake can help regulate cholesterol levels and reduce the risk of cardiovascular disease by supporting lipid metabolism and preventing the deposition of fats in the arteries [7].
Choline and pregnancy
During pregnancy, the need for choline is particularly high because it plays a crucial role in the development of the fetus's brain and nervous system. A choline deficiency during pregnancy can increase the risk of neural tube defects and other developmental disorders. Pregnant women should therefore ensure they consume sufficient choline through diet or supplements to support the healthy development of their child [8].
Choline and muscle control
Choline is also important for muscle control, as it is involved in the synthesis of acetylcholine, which is necessary for the transmission of nerve impulses to the muscles. Adequate choline intake can improve muscle coordination and performance and help prevent muscle cramps and fatigue. It is especially beneficial for athletes and people who are physically active, as it supports muscle control and can enhance physical performance [9].
How does choline work in the body?
Choline functions in the body by acting as a precursor to acetylcholine, an important neurotransmitter, and by contributing to the formation of phospholipids such as phosphatidylcholine, which are essential components of cell membranes. It is also involved in methylation, a process necessary for DNA synthesis and cellular metabolism. Choline also plays a role in lipid metabolism by supporting the removal of fats from the liver, thus maintaining liver health [10].
Recommended dosage and use of choline
What is the recommended dosage?
The recommended daily intake (RDA) of choline varies depending on age, gender, and lifestyle. Adult men require a daily intake of approximately 550 mg, while women require approximately 425 mg per day. Pregnant and breastfeeding women have increased needs and should consume between 450 and 550 mg of choline per day. Choline can be obtained both through food and supplements [11].
When should you take choline?
Choline can be taken at any time of day, preferably with food to enhance absorption. Because choline is available in various forms, such as tablets, capsules, or as part of multivitamins, intake may vary depending on the product. When using choline to support cognitive function or lipid metabolism, it is important to follow dosage recommendations for optimal results [12].
Side effects and safety of choline
Is choline safe?
Choline is safe and well-tolerated in recommended amounts. However, excessive intake, especially at very high doses (over 3,500 mg per day), can lead to side effects such as low blood pressure, sweating, a fishy body odor, and gastrointestinal disturbances. It is recommended to adhere to the recommended dosages and consult a physician if unsure, especially when using high-dose supplements [13].
What are the side effects of choline?
Rare side effects of excessive selenium intake include stomach upset, sweating, low blood pressure, and an unpleasant body odor known as "fishy odor syndrome." These side effects usually only occur with extremely high doses of choline and can be avoided by adjusting the dosage. Choline is generally well tolerated when taken at the recommended dose [14].
Choline compared to other B vitamins
Choline vs. Folic Acid
Choline and folic acid (vitamin B9) are both important nutrients involved in methylation and cell division. While folic acid is primarily important for DNA synthesis and nervous system development, choline supports brain function and lipid metabolism. Both nutrients are essential for health, especially during pregnancy, as they reduce the risk of developmental disorders in the fetus [15].
If you want to learn more about the role of folic acid, especially in relation to cells, heart health and pregnancy, then check out this article: Folic Acid – Important for Cells, Heart & Pregnancy .
Choline vs. Vitamin B12
Both choline and vitamin B12 play important roles in energy metabolism and cellular function. While vitamin B12 is crucial for red blood cell production and DNA synthesis, choline supports lipid metabolism and brain function. Both nutrients work synergistically to support the methylation cycle and promote overall health [16].
Natural sources of choline
Choline is abundant in many animal foods, including egg yolks, liver, meat, fish, and dairy products. Plant sources such as broccoli, cauliflower, and soybeans also contain choline, but in smaller amounts. Because eggs are one of the best natural sources of choline, people on vegan or vegetarian diets may struggle to meet their needs and should consider supplementation [17].
Choline in dietary supplements
Choline is available in several forms in dietary supplements, including choline bitartrate, phosphatidylcholine, citicoline, and alpha-GPC. These forms vary in their bioavailability, with alpha-GPC and citicoline often used to support cognitive function. Choline supplements are commonly used to support brain function, lipid metabolism, and liver health [18].
Final Thoughts on Choline
Choline is an essential nutrient that plays a key role in brain function, liver health, and lipid metabolism. It supports neurotransmitter synthesis, brain development, and the transport of fats from the liver. For people looking to improve cognitive performance, support liver function, or reduce their risk of fatty liver disease, choline is a valuable supplement that can be obtained either through food or supplements.