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Choline

No summary available for this substance.

Choline

Choline is an essential nutrient that is naturally present in some foods and available as a dietary supplement. It is a source of methyl groups needed for many steps in metabolism. The body uses choline to produce acetylcholine, a neurotransmitter involved in memory, muscle movement, heart health and other basic functions.

Category
Vitamin-like substance
Molecular Formula
C5H14NO
Mechanism of Action
Choline is used by the body to produce acetylcholine, an important neurotransmitter for memory, mood, muscle control, and other brain and nervous system functions. It also contributes to maintaining the integrity of cell membranes, synthesizing DNA and proteins, and supports metabolism.
Evidence Grade
B

Other Names

  • 2-Hydroxy-N,N,N-trimethylethanaminium

Primary Benefits

  • Supports brain development and function
  • Helps with memory and cognitive function
  • Contributes to heart health
  • Essential for liver function

Recommended Dosage

Adults 425-550 mg/day
Children Varies depending on age

Side Effects

  • Nausea
  • Sweating
  • Loss of appetite
  • Diarrhea

Precautions

  • Pregnant or breastfeeding women should consult a healthcare provider before use
  • People with liver or kidney disease should use with caution

Interactions

  • Medications for Alzheimer’s disease
  • Methotrexate

Key References

  • Zeisel SH, da Costa KA. Choline: an essential nutrient for public health. Nutr Rev. 2009;67(11):615-623.
  • Institute of Medicine. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington (DC): National Academies Press (US); 1998.
Simple Fixes For A Good Night’s Rest – Shawn Stevenson (4K)
Improving sleep quality through lifestyle choices and health awareness tips 1:05:26 0
“What are the sleep Super Foods ooh good question I mentioned cherries earlier yep that's a top tier uh good sleep food salmon another top tier good sleep food and I'm going to share another one with you that you know it's one of these Foods been around for a long time but and also it has number one the mega 3s are there as well eggs great we identify it often times for it's like a morning food it's not the fact of any of these Foods you're just going to eat and fall asleep all right but eggs are remarkable in the the choline choline is involved in the Sleep process as well and those Omega-3s are really helpful and also just amino acids because when we're talking about when I've said hormones and neurotransmitters several times today these are essentially cellular DMS all right it's enabling your cells to talk to each other that's what a hormone is and at its core hormones are proteins if you're deficient in certain amino acids you can't even make that [ __ ] anyways so your body will do a patchwork job but if you provide your body with the…”

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The Most Important Daily Habits For Health & Longevity – Dr Rhonda Patrick (4K)
Essential Omega-3 for Health, Longevity, and Disease Prevention Strategies 32:41 0
“I think eggs is a really good source of protein for breakfast because it's very nutrient-dense with the choline as well.”

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The Most Important Daily Habits For Health & Longevity – Dr Rhonda Patrick (4K)
Essential Omega-3 for Health, Longevity, and Disease Prevention Strategies 58:35 0
“if you give pregnant women about 500 milligrams of choline per day their children score better on intelligence tests.”

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I don’t own or create any of this data—I just organize it and make it searchable, so always double-check with a real doctor before making any health decisions.