The Tamesis
There was a time when the vitamin alphabet included vitamin J. While this name is no longer used (this micronutrient is now called choline), it’s still important for brain development and function, liver health, muscles, and more. According to the National Institutes of Health, choline levels are not typically checked in healthy people. However, there’s still a lot to learn, considering your body doesn’t produce enough of the vitamin naturally (and most Americans don’t get enough from their diet). Here’s everything you need to know about the essential water-soluble micronutrient choline and how to get enough of it every day.
Why do we need choline?
Shae Datta, MD, clinical assistant professor in the Department of Neurology at NYU Grossman Long Island School of Medicine and co-director of the NYU Langone Concussion Center, explains that the body uses choline to produce acetylcholine, a key neurotransmitter.
Lisa McDowell, director of lifestyle medicine at Trinity Health in Ann Arbor, Mich., and a performance nutritionist for the Detroit Red Wings, says neurotransmitters (messengers in the brain) are needed for a variety of functions, including managing mood, memory, nervous system regulation, muscle control and cell signaling.
Choline is especially important for the formation and development of the fetal brain. McDowell highlighted a 2022 study that found low maternal choline intake was associated with a higher risk of neural tube defects, while higher intake “may be associated with better neurocognition and neurodevelopment in children.”
In older adults, studies have also evaluated the link between choline intake and reduced risk of Alzheimer’s dementia.
In addition to the brain, “choline also helps remove fat from the liver,” which is critical for maintaining the health and function of the organ and preventing disease, Dr. Datta said. It also helps with muscle function. A 2023 study found that older adults (50-69 years old) who consumed 51% less than the recommended intake did not gain as much strength as those who consumed more choline during a 12-week resistance exercise training program.
What does choline have to do with mental health?
Last year, research from UC Davis Health was published in the journal molecular psychiatry People with anxiety disorders report that choline levels in the brain are reduced by about 8%.
“Acetylcholine is key to cognitive function, and with reduced levels of acetylcholine, brain fog and mood regulation can create daily challenges related to anxiety,” McDowell said.
Still, more research is needed to determine whether increasing dietary choline directly affects anxiety levels.
How to get choline from your diet
Choline is found in both plant and animal foods, McDowell said. According to the National Institutes of Health, some foods rich in choline include beef liver, eggs (primarily the yolk, Datta noted), soybeans, chicken breast, milk, yogurt, potatoes and wheat germ.
One large hard-boiled egg contains 147 milligrams of choline—27 percent of the recommended daily intake.
How much choline should you consume each day?
Recommendations for choline intake vary by age. The NIH recommends that adult women consume 425 mg of choline per day and adult men consume 550 mg of choline per day. During pregnancy, it is recommended to increase to 450 mg, and during lactation, it is recommended to increase to 550 mg.
Is it possible to have too much choline?
Yes. Although choline is water-soluble, both experts warn that consuming too much may cause choline toxicity. “Because of how it interacts in the body, you might smell fishy; you might get vomiting, low blood pressure, or even liver poisoning,” Dr. Datta said. Low blood pressure can also be a negative effect, McDowell noted.
