Choline
Also known as Trimethylethanolamine
Choline is an essential, water-soluble nutrient often grouped with the B vitamins. The body makes some on its own, but not enough, so it must also come from the diet. It is needed to build cell membranes, to make the neurotransmitter acetylcholine, and for methylation and fat transport in the liver. Adequate choline is especially important during pregnancy for fetal brain development.
The recommended intake sits at about 16% of the level considered the safe daily ceiling, leaving comfortable headroom.
Why it matters
What it does in your body
- Provides the backbone for phospholipids that form all cell membranes
- Serves as a precursor for the neurotransmitter acetylcholine, important for memory and muscle control
- Acts as a methyl donor in reactions that regulate genes and lower homocysteine
- Supports transport and metabolism of fats out of the liver
- Contributes to fetal brain and spinal cord development during pregnancy
By age, sex, and life stage
How much you need
All values are Adequate Intakes (AI) because there was not enough evidence to set RDAs. The AI differs between adult men and women. Most people, and especially pregnant women, consume less than the AI.
Recommended intake across life
in mg/dayBars scale to the highest recommendation shown. Where men and women differ, both values are listed.
Full reference table
| Life stage | Male | Female |
|---|---|---|
| Infants 0-6 mo | 125 (AI) | 125 (AI) |
| Infants 7-12 mo | 150 (AI) | 150 (AI) |
| Children 1-3 | 200 (AI) | 200 (AI) |
| Children 4-8 | 250 (AI) | 250 (AI) |
| Children 9-13 | 375 (AI) | 375 (AI) |
| Teens 14-18 | 550 (AI) | 400 (AI) |
| Adults 19+ | 550 (AI) | 425 (AI) |
| Pregnancy | n/a | 450 (AI) |
| Lactation | n/a | 550 (AI) |
Values in mg/day. AI marks an Adequate Intake, used when there is not enough evidence for a formal recommendation.
What moves the number
What changes your needs
Age
The AI increases through childhood, reaching adult levels in the teen years; adult men need 550 mg and women 425 mg per day.
Sex
Adult men have a higher AI (550 mg) than women (425 mg), reflecting differences in body size and internal synthesis.
Body weight / size
Larger body size increases choline needs to build and maintain cell membranes.
Pregnancy and lactation
Needs rise to 450 mg during pregnancy and 550 mg during lactation, yet most pregnant women consume less than the AI.
Absorption
Genetic variation, especially in the PEMT gene, affects how much choline the body can make and therefore how much is needed from food.
Running low
Signs you might not get enough
Most at risk: Pregnant women, most of whom consume less than the AI; people with certain genetic variations in the PEMT gene; and patients on total parenteral nutrition, since choline is often not included in these formulas.
Too much
Can you get too much?
Very high choline intakes, mainly from supplements, can cause a fishy body odor, low blood pressure, and liver toxicity, which is why the adult upper limit is 3,500 mg per day.
Where to get it
Best food sources
The bottom line
Choline builds cell membranes, powers the memory neurotransmitter acetylcholine, and keeps the liver clear of fat. Eggs, liver, meat, fish, and soybeans are the richest sources. Most people, and especially pregnant women, fall short, so eggs and other choline-rich foods are worth prioritizing. Keep total intake under 3,500 mg per day.
Track choline automatically
Choline is one of the 92 nutrients Vora reads from a photo of your meal, so you can see where you stand without weighing or logging by hand.
Sources and method
The recommended intakes, upper limits, and food-source amounts on this page come from the primary references below. Numbers were checked against the current NIH Office of Dietary Supplements fact sheets and the Institute of Medicine (now the National Academies) Dietary Reference Intakes.
- NIH Office of Dietary Supplements, Choline Fact Sheet for Health Professionals
- Institute of Medicine (IOM/NASEM), Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline
This page is for general education, not medical advice. Reference intakes are population averages for healthy people and do not replace guidance from your doctor or a registered dietitian, especially if you are pregnant, managing a health condition, or considering supplements.