Choline
Choline
Vitamins. Modern nutrition.
Also called Choline bitartrate, Phosphatidylcholine, Citicoline, Alpha-GPC
Pinyin: dǎnjiǎn
Spanish: Colina
Fishy odor at high dosesAn essential nutrient, often grouped with the B vitamins, that the body needs for cell membranes, nerve signals and fat handling in the liver.
Did you know? Choline was first found in ox bile in 1862, and its name comes from the Greek word chole, meaning bile.
What it may help, and how strong the proof is
- Liver. In feeding studies with almost no choline, people developed fatty liver. Extra choline helps the liver move fat out when intake is low. It has not been shown to shrink fatty liver in people who get enough.Early proof
- Memory & focus. Choline is a building block for acetylcholine, a brain chemical used in memory. Some trials of choline and citicoline for memory found small or mixed results. Pills have not been shown to boost memory in healthy adults.Early proof
- Women's health. Choline is needed for a baby's brain development during pregnancy. Observational studies link higher choline intake to better child memory, but trials are limited. Many prenatal vitamins contain little choline.Early proof
Parts of the body
Traditional use
Eggs, liver and soybeans have been eaten for centuries in many cultures, and they are among the richest choline sources. Choline has no herbal tradition, because it was only identified in the 1800s.
How it is classified
How people take it
Adequate intake (AI) is 550 mg a day for men and 425 mg a day for women. Pregnant women need 450 mg a day, and breastfeeding women need 550 mg a day. The upper limit is 3,500 mg a day for adults from food and pills. Many adults do not reach the AI from food alone.
Food, capsule and powder.
Where to get it
Good sources are beef liver, eggs (the yolk is the main source), chicken, beef, salmon and cod, soybeans, Brussels sprouts, cauliflower, peanuts, and wheat germ. Pills come as choline bitartrate, citicoline and alpha-GPC, or as phosphatidylcholine from lecithin.
Be careful
Choline is safe up to the upper limit. High doses can cause sweating, low blood pressure, vomiting, diarrhea and a fishy body odor. People with trimethylaminuria (fish odor syndrome) should limit choline-rich foods and supplements.
Avoid if: fish odor syndrome (trimethylaminuria); low blood pressure.
Mixing with other things
- Works well together
Choline and folate both supply methyl groups that the body uses in many chemical reactions.
- Worth knowingAlcohol (beer, wine, spirits)
Heavy drinking can lower choline levels and raise the body's need for it.
The honest take
Choline is an essential nutrient, though not a true vitamin, and most people do not get enough from food. Eggs and liver are the easiest sources. Claims that choline pills sharpen memory or slow dementia are not proven.