Choline

Essential nutrient · vitamin-like

What does Choline do in your body?

Not officially a vitamin, but essential: used to build cell membranes and the neurotransmitter acetylcholine.

What does Choline do?

Makes phosphatidylcholine for membranes, acetylcholine for nerve signals, and helps the liver export fat.

Where does Choline act in the body?

Liver, brain, nerves, every cell membrane.

Which foods contain Choline?

Eggs, liver, meat, fish, soybeans, cruciferous vegetables.

How much Choline do adults need?

Adequate Intake: 550 mg (men), 425 mg (women). Upper limit: 3,500 mg/day.

What happens with too little Choline?

Can cause fatty liver and muscle damage in controlled studies.

Can you get too much Choline?

Very high doses can cause fishy body odor, low blood pressure and sweating.

What does Choline interact with?

Shares jobs with folate and B12 in one-carbon metabolism.

What is known and unknown about Choline?

Essentiality established in 1998. Many people eat below the AI, but health effects of that are not clear.

Evidence & sources

• The Adequate Intake for choline is 550 mg/day (men) and 425 mg/day (women). Evidence: regulatory. Known: Set by the Institute of Medicine (1998). Unknown: Too little data for an RDA. Source: NIH Office of Dietary Supplements, Choline — Health Professional Fact Sheet (Current revision).

Connected topics

• Egg
• Liver
• Nerve Signaling
• Lecithin
• Folate (B9)

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General education only, not medical advice. Drafted Oct 2026 · pending qualified expert review.