Choline

What is it?

Choline is an essential nutrient made in the liver.

While it is not technically a vitamin, it is often grouped with vitamin B complex due to similar properties and functions.

Why is it important?

Choline is important for the production of the neurotransmitter acetylcholine, critical for brain development, memory, mood, muscle control and nervous system functions. It also plays a role for cell structure, cell messaging and the transportation of fats from the liver.*

Choline works with the B complex vitamins in the process of DNA synthesis.

What myths are there?

Some supplements will promote choline as a way to improve memory. While it is important in the development of memory in children, more research is still needed to determine whether or not it can address issues such as Alzheimer’s and dementia.*

What’s the risk of deficiency?

According to a recent National Health and Nutrition Examination Survey (NHANES), most people in the United States consume less choline than the recommended adequate intake. This is especially notable among pregnant women, children and teenagers.

How much is recommended?

The FDA has not established guidelines for the Recommended Dietary Allowance (RDA) of choline.

The Food and Nutrition Board at the US Institute of Medicine recommends the adequate intake (AI) for choline as follows:

• 0-6 months: 125 mg
• 7-12 months: 150 mg
• 1-3 years: 200 mg
• 4-8 years: 250 mg
• 9-13 years: 375 mg
• 14-18 years: 400-550 mg
• 19+ years: 425-550 mg

Adequate Intake is used when evidence is insufficient to develop an RDA; intake at this level is assumed to ensure nutritional adequacy.

What foods are rich sources?

The main sources of choline are from animal-based products. Cruciferous vegetables and certain beans are also rich in choline.

• 1 egg (cooked): 147 mg
• 1 oz beef liver (cooked): 118 mg
• 3 oz beef (cooked): 117 mg
• 3 oz chicken (roasted): 72 mg
• 3 oz cod (cooked): 71 mg
• 1/2 cup shiitake (cooked): 58 mg
• 1 red potato (baked): 57mg
• 1/2 cup kidney beans (canned): 45 mg

What’s the risk of getting too much?

High intakes of choline are associated with a fishy body odor, vomiting, excessive sweating and salivation, hypotension, and liver toxicity. General signs of choline toxicity are seen with long term consumption in excess of 10x the AI.*

We recommend you seek the advice of your pediatrician or primary medical care provider before making changes to your child’s nutrient intake.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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