Choline
An essential nutrient for brain, nerve, and liver function.
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What it is
Choline is an essential nutrient used to make the neurotransmitter acetylcholine and cell membranes, and to move fat out of the liver. Eggs and meat are rich sources, and many people fall short.
How it works
Choline is an essential nutrient used to make acetylcholine (a neurotransmitter for memory and muscle control), the phospholipids in cell membranes, and compounds that move fat out of the liver. Many people fall short of the recommended intake.
What it's been studied for
Taken to support brain and memory, liver health, and (as prenatal nutrition) fetal development.
What the evidence shows
Choline is genuinely essential and important in pregnancy for fetal brain development. For cognitive enhancement in healthy adults, forms like citicoline and alpha-GPC show some promise but the evidence is still developing.
Who should consider it
It's especially important in pregnancy for fetal brain development, and it supports liver and brain function generally. Forms like citicoline and alpha-GPC are used for cognitive support. People who eat few eggs and little meat are more likely to be low.
Amounts commonly studied
Adequate intake is around 425-550 mg per day; cognitive studies of citicoline/alpha-GPC use specific higher amounts.
How to take it
Adequate intake is about 425-550 mg per day; cognitive studies of citicoline or alpha-GPC use specific higher amounts. It's found in prenatal and nootropic products. Very high doses can cause a fishy body odor.
Forms & absorption
Citicoline (CDP-choline) and alpha-GPC are brain-oriented forms; choline bitartrate is basic. Often in prenatal and nootropic products.
Food sources
Egg yolks (a standout source), liver and meat, fish, soybeans, and cruciferous vegetables.
Safety & interactions
Generally safe; very high doses can cause a fishy body odor, low blood pressure, or digestive upset.
Myths & what it won't do
Myth: choline supplements sharply boost memory in healthy people. Reality: it's essential and important in pregnancy, but cognitive-enhancement evidence in healthy adults is still developing. Myth: you get enough automatically. Reality: many people, especially those eating few eggs, fall short.
Common questions
- Why is choline emphasized in pregnancy?
- It supports fetal brain development, and a trial found maternal choline improved infant information-processing speed — many prenatal vitamins now include it.
- Citicoline or alpha-GPC?
- Both are brain-oriented choline forms studied for cognition; choline bitartrate is a basic, cheaper form.
- Can I get enough from eggs?
- A couple of eggs supply a large share of daily choline, so egg-eaters are often well covered.
The amounts listed here are what published research has used — not a prescription or a recommended dose for you. Confirm anything you plan to take with your own healthcare provider, especially if you take medications, are pregnant or nursing, or have a health condition.
Related goals
Research on Choline
Recommendations on this page are informed by published research. This is educational information, not medical advice.
- Caudill MA, Strupp BJ, Muscalu L, et al. Maternal choline supplementation during the third trimester of pregnancy improves infant information processing speed: a randomized, double-blind, controlled feeding study. FASEB J. 2018;32(4):2172-2180. View study →