Learn all about Choline
What is Choline?
Boost memory & thinking with essential choline. Crucial nutrient for brain chemical production & liver health. Think clearer!
Benefits of Choline
"Choline is often overlooked but crucial, especially during pregnancy/breastfeeding when needs soar. Most people get less than recommended, potentially affecting liver health, brain function, and development in ways we're still learning."
- Dr. Steven Zeisel, Professor of Nutrition and Pediatrics at University of North Carolina (source)
How to use Choline
Dosage
UK adequate intake: 400mg/day. US recs: 425mg (women), 550mg (men). Pregnancy needs ~450-480mg, breastfeeding ~520-550mg.
Timing
Take with fatty meals to absorb better. Split large doses across the day.
Notes
Forms like Alpha-GPC & CDP-choline absorb better ('higher bioavailability') than basic choline bitartrate. Needs vary based on genes and diet.
Who should take Choline?
- Pregnant and breastfeeding women (higher needs)
- Vegetarians/vegans (plant foods lower in choline)
- Older adults concerned about brain health
- Those with certain common gene types ('PEMT variants') that reduce the body's own choline production
How does Choline work?
Choline works in two main ways: 1) It's used to make acetylcholine, a key brain chemical messenger ('neurotransmitter') for memory and muscle control. 2) It's part of phosphatidylcholine, needed to build strong cell walls and transport fats. In the liver, it helps prevent fat buildup by packaging fat ('VLDL particles') to be sent out. It also takes part in important chemical reactions ('methylation') that affect gene activity and help control homocysteine levels (important for heart and brain health).
Frequently asked questions
Natural sources of Choline
Richest sources are egg yolks (~147mg/egg) and liver (beef/chicken ~300mg/100g). Other good sources: fish (salmon), soybeans, kidney beans, mushrooms, Brussels sprouts, quinoa. Plant foods generally have less choline, so vegans/vegetarians need careful planning or supplements to get enough.
Potential side effects & risks
Warnings
Use carefully if you have trimethylaminuria (a rare condition causing fishy odour). High doses might worsen depression in those prone to it.
Side effects
Safe at recommended doses. Very high intake (>3.5g daily) can cause fishy body odour, sweating, low blood pressure, or stomach upset.
Interactions
No major drug interactions known. Might potentially increase effects of certain Alzheimer's drugs ('acetylcholinesterase inhibitors').