Choline
other
ApprovedGeneral information about nutrients. No diagnosis, no medical advice. If you take medication, are pregnant or have a medical condition, talk to your doctor before taking supplements.
Overview
Essential nutrient involved in methylation processes. Choline contributes to the maintenance of normal liver function.
Interactions
Choline (via betaine) and folate both serve as methyl donors for homocysteine remethylation through parallel pathways (BHMT and methionine synthase). They compensate for each other's deficiency.
Research status
Precursor of acetylcholine and a building block of cell membranes.
Top 5 food sources
Expert opinions
Dr. Strunz
Strunz classifies choline as a hidden deficiency: about 90% of the population falls below the 550mg AI, and roughly 50% carry PEMT SNPs that raise true needs by 30 to 50%. Three key roles: acetylcholine synthesis, phosphatidylcholine for cell membranes, and methyl-group donation (betaine pathway) alongside B12/folate. He supplements 500 to 1000mg/day as alpha-GPC or CDP-choline/citicoline, tracks homocysteine and ALT/GGT, and adds betaine if homocysteine remains elevated.
Recommended dose: 500–1000 mg
Source: Dr. Strunz
NIH
NIH Office of Dietary Supplements sets Adequate Intake at 550mg/day for adult men and 425mg/day for adult women, with 450–550mg during pregnancy and lactation. The UL of 3500mg/day is set from risk of hypotension, fishy body odor, and hepatotoxicity at higher doses. About 90% of Americans fail to meet AI — eggs (147mg/2 large), beef liver (356mg/3oz) and soybeans are top food sources. NIH flags at-risk groups: vegans/vegetarians, pregnant women, endurance athletes, and PEMT-variant carriers.
Recommended dose: 425–550 mg
Source: NIH
Expert profiles summarise publicly available statements. The named people do not cooperate with Stackwell and have not authorised these summaries. Not medical advice.
Most people don't get enough from diet. Choline contributes to normal homocysteine metabolism.