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Short answer: Choline is an essential nutrient your body uses to make the brain messenger acetylcholine, build cell membranes and process fat in the liver. Your body makes a little, but not enough, so you need it from food. Adults need about 550 mg a day (men) or 425 mg a day (women), yet in one U.S. analysis only about 11% of people met that amount. Eggs are one of the richest everyday sources: one large egg has about 147 mg, almost all of it in the yolk. Beef liver, salmon, chicken, beans and broccoli also provide choline.
Choline does not get as much attention as vitamins like D or B12, but it plays a part in your brain, liver and every cell membrane. Here is what choline does, how much you need, how much is in eggs and other foods, and what to know about choline supplements.
What you'll learn
- What choline is and what it does in the body
- How much choline you need each day
- How much choline is in an egg and other foods
- Choline supplements, safety and the upper limit
What is choline?
Choline is a nutrient that, while not strictly a vitamin, is considered essential: your body can make small amounts of it, but you need to get more from your diet to stay healthy (Linus Pauling Institute). Most of the choline in your body is found in phosphatidylcholine, a type of fat that makes up cell membranes (Linus Pauling Institute).
What does choline do?
According to the National Academies, choline is needed to make (National Academies, 1998):
- Acetylcholine, a chemical messenger the nervous system uses to send signals (cholinergic neurotransmission).
- Phospholipids such as phosphatidylcholine, which keep cell membranes intact.
- Betaine, which takes part in methyl metabolism, a set of chemical reactions involved in many body processes.
Choline is also involved in transporting and processing fat and cholesterol (National Academies, 1998). For how acetylcholine relates to focus supplements, see what the research shows on Alpha GPC.
How much choline do you need?
There is not enough data to set an exact requirement, so the National Academies set an Adequate Intake (AI), based on the amount that prevented liver damage in studies (National Academies, 1998):
| Age | Adequate Intake (mg/day) |
|---|---|
| Children 1 to 3 years | 200 |
| Children 4 to 8 years | 250 |
| Children 9 to 13 years | 375 |
| Boys 14 to 18 years | 550 |
| Girls 14 to 18 years | 400 |
| Men 19 and older | 550 |
| Women 19 and older | 425 |
Needs are probably higher during pregnancy, and most multivitamins, including prenatal vitamins, contain little or no choline (Linus Pauling Institute). If you are pregnant or breastfeeding, ask your provider how much you need.
How much choline is in an egg?
One large egg has about 147 mg of choline, roughly a third of the AI for women and a quarter for men. Almost all of it is in the yolk: a large yolk has about 139 mg, while the white has less than 1 mg (USDA FoodData Central).
| Egg size | Choline (approx.) |
|---|---|
| Medium (44 g) | 129 mg |
| Large (50 g) | 147 mg |
| Extra large (56 g) | 165 mg |
| Jumbo (63 g) | 185 mg |
| Large, hard-boiled | 147 mg |
| Yolk only, from a large egg | 139 mg |
| White only, from a large egg | Less than 1 mg |
Values from USDA FoodData Central. A hard-boiled egg has the same choline as a raw one of the same size.
Other foods high in choline
Animal foods tend to be the richest sources, but plant foods add up too. Approximate amounts from USDA FoodData Central:
| Food | Serving | Choline (approx.) |
|---|---|---|
| Beef liver, pan-fried | 3 oz | 355 mg |
| Egg, whole | 1 large | 147 mg |
| Chicken breast, roasted | 1 cup, chopped | 119 mg |
| Salmon, Atlantic, farmed, cooked | 3 oz | 77 mg |
| Black beans, cooked | 1 cup | 56 mg |
| Milk, 2% | 1 cup | 40 mg |
| Broccoli, cooked | 1/2 cup, chopped | 31 mg |
| Potato, baked with skin | 1 medium | 26 mg |
| Peanuts, dry-roasted | 1 oz | 18 mg |
For example, two large eggs at breakfast (about 294 mg) plus a cup of chopped chicken at dinner (about 119 mg) would come to about 413 mg, close to the AI for women.
Are most people getting enough?
Probably not. An analysis of U.S. national survey data from 2009 to 2012 found that only 10.8% of people aged 2 and older reached the AI for choline, including just 6.6% of adults (Wallace & Fulgoni, 2016). The AI is an estimate rather than a measured requirement, so falling below it does not necessarily mean someone is deficient, but it does suggest many diets are low in choline-rich foods.
What happens if you do not get enough choline?
True deficiency is mainly seen in controlled studies. When 57 adults were fed a very low-choline diet, 77% of men and 80% of postmenopausal women developed fatty liver or muscle damage, compared with 44% of premenopausal women, and organ function returned to normal when choline was added back (Fischer et al., 2007). The researchers linked the difference to estrogen, which helps the body make choline (Fischer et al., 2007).
Choline supplements: forms and what to know
Choline supplements come in several forms, including choline bitartrate, choline chloride and citicoline (CDP-choline) (Linus Pauling Institute). Alpha GPC (glycerophosphocholine) is another form that also occurs naturally in food (National Academies, 1998). Lecithin and phosphatidylcholine provide choline too, but choline makes up only about 13% of phosphatidylcholine by weight, so the label amount of lecithin is not the same as the amount of choline (Linus Pauling Institute). For a side-by-side comparison, see Alpha GPC vs citicoline vs choline bitartrate.
Can you get too much choline?
Yes. The Tolerable Upper Intake Level for adults is 3,500 mg a day from all sources. The main concern at high intakes is low blood pressure, along with sweating, diarrhea and a fishy body odor (National Academies, 1998). Very high doses, around 10,000 to 16,000 mg a day, have been linked with fishy body odor, vomiting and increased sweating and salivation (Linus Pauling Institute). Researchers are also studying TMAO, a compound generated from choline; higher blood TMAO has been associated with an increased risk of cardiovascular events in some observational studies, and the link is still being studied (Linus Pauling Institute). If you take a choline supplement, stay within the label directions and count all sources toward the upper limit.
Common myths (quick reality check)
Myth: Choline is a vitamin. Reality: Choline is not strictly a vitamin, but it is an essential nutrient. Your body makes some, but not enough.
Myth: Egg whites are a good source of choline. Reality: Almost all of an egg's choline is in the yolk: about 139 mg in a large yolk and less than 1 mg in the white.
Myth: More choline is always better. Reality: The adult upper limit is 3,500 mg a day. High intakes can lower blood pressure and cause sweating, diarrhea and a fishy body odor.
Frequently asked questions (FAQ)
What is choline?
An essential nutrient used to make acetylcholine, cell membranes and betaine, and to process fat in the liver. Your body makes a little, but you need more from food.
How much choline is in one egg?
About 147 mg in a large egg, almost all of it in the yolk. A medium egg has about 129 mg and a jumbo egg about 185 mg.
How much choline do I need per day?
The Adequate Intake is 550 mg a day for men and 425 mg a day for women. Children need less, depending on age.
What foods are high in choline?
Beef liver, eggs, chicken, salmon, beans, milk and broccoli. Animal foods are the richest sources.
What are the signs of choline deficiency?
In controlled studies, very low choline intake led to fatty liver or muscle damage in many adults. These problems reversed when choline was added back.
Is it safe to take choline supplements?
Follow the label directions and keep your total intake from food and supplements below the 3,500 mg adult upper limit. Talk to your provider first if you are pregnant, breastfeeding or take medication.
Related guides
- Alpha GPC vs citicoline vs choline bitartrate
- Alpha GPC benefits: what the research shows
- How much Alpha GPC per day?
- What is a nootropic?
- Alpha GPC side effects and safety
Disclaimer and when to seek help
This article is for general education and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Our products are not intended to diagnose, treat, cure, or prevent any disease. Talk to your health care provider before taking choline or other supplements, especially if you are pregnant or breastfeeding, have liver or kidney disease, or take medication.
References
- Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes. "Choline." In: Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academies Press; 1998. NCBI Bookshelf NBK114308
- Fischer LM, et al. "Sex and menopausal status influence human dietary requirements for the nutrient choline." American Journal of Clinical Nutrition, 2007;85(5):1275-1285. doi:10.1093/ajcn/85.5.1275
- Wallace TC, Fulgoni VL 3rd. "Assessment of Total Choline Intakes in the United States." Journal of the American College of Nutrition, 2016;35(2):108-112. doi:10.1080/07315724.2015.1080127
- Linus Pauling Institute, Oregon State University. "Choline" Updated April 2023.
- U.S. Department of Agriculture. FoodData Central (SR Legacy: egg, whole, raw; egg yolk; egg white; beef liver; chicken breast; salmon; black beans; milk, 2%; broccoli; potato; peanuts).
