Choline is a water-soluble nutrient that is essential for many bodily functions, including brain development and function, liver health, muscle movement, and nervous system function. It is considered an essential nutrient because the body cannot produce enough of it on its own, so it must be obtained through diet or supplements.
Choline is found in many foods, including eggs, liver, beef, salmon, and soybeans, among others. It is also commonly added to dietary supplements, often in the form of choline bitartrate or choline chloride.
Choline plays a vital role in the formation of acetylcholine, a neurotransmitter that is involved in many brain and nervous system functions, including memory, mood, and muscle control. It also helps to regulate gene expression, and is involved in the metabolism of fats in the liver.
Choline deficiencies can lead to liver damage, muscle damage, and neurological disorders, such as memory loss and cognitive decline. However, choline toxicity is rare and generally only occurs with very high doses of supplements.
The recommended daily intake of choline varies depending on age and sex, but ranges from 425 mg per day for women to 550 mg per day for men. Pregnant and breastfeeding women may require higher amounts of choline to support fetal brain development and milk production, respectively.