What is choline?
Choline is a type of organic chemical compound. (3)
Choline is water-soluble. (3)
Choline is a type of B vitamin. (3)
Choline was formerly considered to be a B-complex vitamin. (4)
What is choline NOT?
Choline is not a vitamin or a mineral. (3)
How is choline produced?
Estrogen helps produce choline. (5)
What is the daily value for choline?
| 0 to 6 months | Any gender | 125 mg per day (5) |
| 7 to 12 months | Any gender | 150 mg per day (5) |
| 1 to 3 years | Any gender | 200 mg per day (5) |
| 4 to 8 years | Any gender | 250 mg per day (5) |
| 9 to 13 years | Any gender | 375 mg per day (5) |
| 14 to 19 years | female | 400 mg per day (5) |
| 14 to 19 years | male | 550 mg per day (5) |
| Adult | female | 425 mg (1, 2, 5) |
| Adult | male | 550 mg (2, 5) |
| Breastfeeding | female | 550 mg per day (5) |
| pregnant | female | 930 mg per day (5) |
What foods contain choline?
2.4 oz (1 slice) of beef liver contains 290 mg (5)
2.4 oz (1 slice) of chicken liver contains 222 mg (5)
1 large hard-boiled chicken egg contains 113 mg (5)
3 oz of fresh cod contains 248 mg (5)
3.9 oz of salmon fillet contains 62.7 mg (5)
1/2 cup of cauliflower contains 24.2 mg (5)
1/2 cup of broccoli contains 31.3 mg (5)
1 tablespoon of soybean oil contains 47.3 mg (5)
soy lecithin
Choline and Humans
What does choline do in humans?
needed for metabolism, neurotransmitter synthesis, brain development. (2)
The human body does make small amounts of choline. (2)
| Choline Deficiency | Normal Choline Range | Too much Choline |
| can cause harm, especially for the liver (5) | ||
| liver and / or muscle damage (5) | ||
| risk of neural tube defects in unborn babies, during pregnancy (5) | ||
| may increase risk of preeclampsia, premature birth, and low birth weight (5) |
Resources
1. https://www.fda.gov/media/135301/download
2. https://www.healthline.com/nutrition/foods-with-choline
3. https://www.healthline.com/nutrition/what-is-choline#what-it-is
4. https://www.healthline.com/nutrition/vitamin-b-complex#who-should-take-them
5. https://www.healthline.com/nutrition/what-is-choline#intake
