Choline is an essential nutrient your body uses for liver function, fat metabolism, healthy cell membranes and the brain chemical acetylcholine, which is involved in memory and muscle control. Health Canada sets the daily target (Adequate Intake) at 425 mg for women and 550 mg for men, with more during pregnancy and breastfeeding. Most people fall short. Eggs, fish, poultry, dairy, soybeans and cruciferous vegetables are the easiest ways to close the gap.
What choline does
Your liver makes a small amount of choline, but not enough to meet your needs, so you must get the rest from food. A review in Nutrition Today describes choline as essential for liver, muscle and brain function, lipid metabolism, and building and repairing cell membranes.
- Metabolism and the liver. Choline helps package and move fat out of the liver. When adults in a depletion study were fed too little choline, they developed signs of liver damage, which is how the current target was set.
- Brain and nerves. Choline is used to make acetylcholine, a messenger involved in memory, mood and muscle control.
- Pregnancy. Choline is important for the baby’s developing brain and spinal cord, which is why needs rise during pregnancy and breastfeeding.
Research on choline and memory in adults is still developing. It is a reason to meet your target, not a reason to take large doses.
Daily targets
| Group (19 years and older) | Adequate Intake | Upper limit |
|---|---|---|
| Women | 425 mg/day | 3,500 mg/day |
| Men | 550 mg/day | 3,500 mg/day |
| Pregnancy | 450 mg/day | 3,500 mg/day |
| Breastfeeding | 550 mg/day | 3,500 mg/day |
Source: Health Canada, Dietary Reference Intakes, reference values for vitamins.
Shortfalls are common. The Nutrition Today review reports that about 90% of Americans, including most pregnant and breastfeeding women, are well below the Adequate Intake. Canadian eating patterns are similar enough that most people here are likely to benefit from paying attention too.
Best food sources
These amounts come from the same review, which draws on USDA food data.
| Food | Serving | Choline |
|---|---|---|
| Chicken liver | 3 oz (85 g) | 247 mg |
| Salmon | 3 oz (85 g) | 187 mg |
| Egg, whole | 1 large | 147 mg |
| Shiitake mushrooms | 1/2 cup | 58 mg |
| Chicken | 3 oz (85 g) | 56 mg |
| Beef strip steak | 3 oz (85 g) | 55 mg |
| Wheat germ, toasted | 1 oz (28 g) | 51 mg |
| Milk | 1 cup (250 mL) | 38 mg |
| Brussels sprouts | 1/2 cup | 32 mg |
| Almonds | 1 oz (28 g) | 15 mg |
Animal foods are the richest sources, but soybeans and other legumes, cruciferous vegetables such as broccoli and cauliflower, whole grains and nuts all contribute. The choline is in the yolk, so egg whites alone provide very little.
Liver is the most concentrated source, but it is also rich in other nutrients, such as vitamin A, that you don’t want in excess, so a small serving occasionally is plenty. The NHS advises people who are pregnant to avoid liver and liver products, so get choline from eggs, fish and other foods instead.
Putting it on your plate
Here is how a day can reach about 425 mg without supplements:
| Meal | Example | Approximate choline |
|---|---|---|
| Breakfast | 2 eggs scrambled with mushrooms, glass of milk | About 330 to 390 mg |
| Lunch | Chicken and quinoa bowl with roasted broccoli | About 80 to 100 mg |
| Dinner | Salmon with Brussels sprouts and brown rice | About 220 mg |
| Snack | A small handful of almonds | About 15 mg |
Amounts are estimates; your total will vary with portions. If you eat eggs most days and fish or poultry a few times a week, you are probably close to your target.
Easy ways to add about 100 to 150 mg
- Add one whole egg to your breakfast, salad or fried rice.
- Swap a dinner of plain pasta for one with canned salmon or chicken stirred through.
- Have a glass of milk with a snack and a side of Brussels sprouts or broccoli with dinner.
- Stir a spoonful of wheat germ into oatmeal or yogurt.
Small additions like these matter most when you are eating less to lose weight, since smaller portions leave less room for nutrient-rich foods.
If you don’t eat eggs or meat
- Eat soybeans, edamame, tofu or soy beverage daily.
- Add legumes such as kidney beans, chickpeas and lentils to most meals.
- Include cruciferous vegetables, shiitake mushrooms, wheat germ and quinoa regularly.
- Vegetarians can lean on eggs and milk if they eat them.
- A fully vegan diet may struggle to reach the target from food alone; a registered dietitian can help you decide whether a supplement makes sense.
For more breakfast ideas built around eggs and other proteins, see the batch breakfast bar. Affordable fish and legume options are in budget proteins.
Can you get too much?
From food alone, it is very hard. Problems come from high-dose supplements. The review notes that very high intakes are associated with a fishy body odour, vomiting, excessive sweating, low blood pressure and liver toxicity, and that the adult upper limit of 3,500 mg per day was set from a study where much higher doses lowered blood pressure. Choline intake also raises levels of a gut-derived compound called TMAO, which is being studied as a possible heart-disease risk factor; the review notes the link is not yet established, which is another reason to favour food over megadoses.
FAQ
Will choline help me lose weight?
There is no good evidence that choline supplements cause weight loss. Choline does support normal fat handling in the liver, so meeting your target is part of a healthy pattern, alongside protein, fibre, activity and sleep.
Are eggs every day okay?
For most healthy adults, an egg or two a day can fit within a balanced diet. If you have high LDL cholesterol, diabetes or heart disease, ask your doctor or dietitian how many eggs suit you.
Is lecithin the same as choline?
Lecithin contains choline in the form of phosphatidylcholine, but the amount varies by product. Food sources are simpler and more reliable.
When to check with a professional
Talk to your doctor, midwife or a registered dietitian if you are pregnant, planning pregnancy or breastfeeding (check the label of your prenatal vitamin for choline; many do not list it), follow a vegan diet, have liver disease, or are considering a choline supplement for memory or any other reason.
Key takeaways
- Choline supports the liver, fat metabolism, cell membranes and brain signalling.
- Targets are 425 mg a day for women and 550 mg for men, and more in pregnancy and breastfeeding.
- Eggs (with the yolk), fish, poultry, milk and soybeans are the easiest sources.
- Liver is very rich but high in vitamin A; skip it if you are pregnant.
- Food first; supplements only with professional advice.
- For a broader look at nutrient gaps, try a micronutrient audit.