Once upon a time, the vitamin alphabet included vitamin J. Although its name is no longer in use, the micronutrient is now simply known as choline, but it is still important for brain development and function, liver health, muscles, and more. According to the National Institutes of Health, choline levels are not typically tested in healthy people. But given the fact that the body doesn’t produce enough naturally (and most Americans don’t get enough from their diet), there’s a lot to learn. 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?
The body uses choline to produce the important neurotransmitter acetylcholine, explains Shay Dutta, M.D., 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.
“Neurotransmitters (messengers in the brain) are necessary for a variety of functions, including mood, memory, nervous system regulation, muscle control, and cell signaling,” says Lisa McDowell, director of lifestyle medicine at Trinity Health in Ann Arbor, Michigan, and performance nutritionist for the Detroit Red Wings.
Choline is especially important for the formation and development of the fetal brain. Professor McDowell highlighted a 2022 study that found that low maternal choline intake was associated with a higher risk of neural tube defects, while higher intake was “likely to be associated with improved neurocognition and neurodevelopment in children.”
Research has also evaluated the association between choline intake and reduced risk of Alzheimer’s disease in older adults.
Beyond the brain, “choline also helps remove fat from the liver,” says Dr. Datta. This is important for maintaining organ health and function and preventing disease. And it also helps muscle function. A 2023 study found that older adults (ages 50-69) who consumed less than 51% of the recommended intake did not improve their physical fitness as much as those who consumed more choline during a 12-week resistance exercise training program.
What is the connection between choline and mental health?
Last year, a study from UC Davis Health was published in the journal. molecular psychiatry reported that choline levels were about 8% lower in the brains of people with anxiety disorders.
“Acetylcholine is key to cognitive function, and when its levels are reduced, brain fog and emotional regulation can lead to day-to-day challenges related to anxiety,” says McDowell.
Still, more research is needed to determine whether increasing dietary choline directly affects anxiety levels.
How to get choline from food
Choline is found in both plant and animal foods, McDowell says. According to the NIH, foods rich in choline include beef liver, eggs (mainly egg yolks, Datta Note), soybeans, chicken breast, milk, yogurt, potatoes, and wheat germ.
One large boiled egg contains 147 mg of choline, which is 27% of your daily recommended intake.
How much choline should I take per day?
Recommended choline intake varies by age. The NIH recommends that adult women consume 425 mg of choline and adult men consume 550 mg of choline each day. During pregnancy, the recommended amount increases to 450 mg and during breastfeeding to 550 mg.
Is it possible to have too much choline?
yes. Even though choline is water-soluble, both experts warn that overdosing is possible. “Interactions within the body can result in a fishy body odor, which can lead to vomiting, low blood pressure, and even liver toxicity,” says Dr. Dutta, noting that low blood pressure can also have negative effects.
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