What Is Choline?
Choline is a nutrient essential to many bodily functions, such as the health of your brain and nervous system. Your body produces this vitamin-like compound in your liver, but not at high enough levels. You need to get the rest of your body's requirements from food.
The richest dietary sources of choline are meat, fish, dairy, and eggs. Many fruits, vegetables, and whole grains contain choline as well, so there are plenty of options for people on vegetarian or plant-based diets.
Choline is also available as a supplement, either on its own or in combination with other nutrients, such as B vitamins and minerals. When possible, getting your nutrients from whole foods is always a better choice than supplements.
Choline Benefits
Research shows choline helps maintain the health of several bodily functions, including:
Nervous system function
Your body needs choline to produce acetylcholine. This compound is a neurotransmitter that plays an important role in functions like memory, muscle movement, maintaining your heartbeat, and even your mood.
While research is ongoing, choline is being studied for its potential to boost long-term cognitive health, including reducing the risk of conditions like Alzheimer’s disease.
Metabolism
Metabolism refers to your body's chemical reactions that change food into energy and break down food into nutrients your body needs for good health.
Choline is a vital nutrient for normal metabolic processes, like breaking down fats that maintain good cell membrane structure and carrying nutrients around your body.
Liver health
Choline is also required to clear cholesterol from your liver. Low levels of choline can cause fat and cholesterol accumulation in your liver, which puts you at risk for nonalcoholic fatty liver disease.
How much choline you need
How much choline you need each day depends on your age and sex:
- Babies up to 6 months: 125 mg
- Infants 7-12 months: 150 mg
- Kids 1-3: 200 mg
- Kids 4-8: 250 mg
- Kids 9-13: 375 mg
- Teen boys 14-18: 550 mg
- Teen girls 14-18: 400 mg
- Men 19+: 550 mg
- Women 19+: 425 mg
- Pregnant teens and women: 450 mg
- Breastfeeding teens and women: 550 mg
Foods With Choline
Many foods are a great source of protein, particularly meat, dairy, and fish — but this puts people on a plant-based diet at a higher risk for choline deficiency. However, plenty of green vegetables and other vegetarian-friendly foods contain choline, just in lower amounts per serving.
To make sure you’re getting enough in your diet, consider these nine choline-rich options:
At over 356 milligrams per 3-ounce serving, beef liver is one of the richest choline sources. Chicken liver contains slightly less choline with 247 milligrams for the same size serving.
Egg yolks
Just one large egg contains 147 milligrams of choline, which is concentrated in the yolk.
Beef
Beef is high in choline, with levels varying based on the cut. For example, 3 ounces of 90% lean ground beef contains 71 milligrams, and 4 ounces of lean flank steak has 100 milligrams.
Poultry
A 4-ounce serving of dark mean chicken has 85 milligrams. All types of roasted turkey have about 94 milligrams per cup of chopped or diced meat.
Fish
Fish is a rich source of many vitamins and minerals, including choline. Atlantic cod has 72 milligrams per 3-ounce serving, rainbow trout has 55 milligrams, and canned pink salmon has 75 milligrams.
Green vegetables
Choline is present in many green vegetables. One cup of cooked broccoli has 30 milligrams of choline, and one cup of cooked asparagus has 47 milligrams.
Beans
Beans are a rich source of choline. Black beans have 129 milligrams per cup, lima beans have 75 milligrams per cup, and soybeans have 39 milligrams per cup. Soy products like tofu will also have choline, in varying amounts depending on how they're processed.
Dairy
Some dairy products have moderate amounts of choline. Whole milk and low-fat yogurt have 26 milligrams per cup, whole milk ricotta cheese has 22 milligrams per half-cup serving, and 4 ounces of low-fat cottage cheese has 20 milligrams.
Other sources of choline
Many other foods are high in choline, including:
- Raw green cauliflower: 37 milligrams per cup
- Cooked oysters: 111 milligrams in 3 ounces
- Dry roasted peanuts: 47 milligrams in a half-cup
- 96% lean ground pork: 85 milligrams in 3 ounces
- Mussels: 98 milligrams per cup
- Potatoes: 45 milligrams in 1 whole russet
- Almonds: 36 milligrams per half-cup
Takeaways
You need choline to support many vital bodily functions, including metabolism, brain function, and liver function. Your body makes some choline, but not in high enough amounts. So you need to include choline-rich foods in your diet. Some choices include fish, poultry, and meat; beans; nuts; and green vegetables. If you think you may not be getting enough choline, talk to your doctor about whether you need a supplement.
Foods High in Choline FAQs
How can I increase my choline naturally?
Eat foods rich in choline such as beef, poultry, fish, shellfish, beans, nuts, eggs, liver, and green vegetables.
What are the symptoms of choline deficiency?
Symptoms of low choline may include:
- Muscle aches
- Memory and cognitive problems
- Moodiness
- Tiredness
- Tingling caused by nerve damage
Who should avoid choline?
There's little risk of getting too much choline from food. But high amounts from supplements should be avoided by people with bipolar disorder and depressive disorders as it can worsen depression. If you are pregnant or breastfeeding, talk to your doctor before taking a choline supplement.
Do I need choline supplements?
Most people can get all the choline they need from a healthy diet. But some people may need more choline from a supplement. Talk to your doctor if you are:
- Vegan or vegetarian
- Postmenopausal
- Pregnant or breastfeeding
