Choline: The Nutrient Most People Do Not Get Enough Of

Choline was only recognised as an essential nutrient relatively recently, and intake data suggests most people fall short of the recommended amount.

What it does

Choline serves several roles. It is the precursor to acetylcholine, the neurotransmitter central to memory and attention. It is a component of phosphatidylcholine and sphingomyelin, structural phospholipids in every cell membrane. It contributes methyl groups to one-carbon metabolism alongside folate and B12. And it is required for the export of lipids from the liver, which is why deficiency is associated with fatty liver.

How much people get

National intake surveys consistently find that a majority of people fall below the adequate intake level established for choline. Requirements are higher in pregnancy and lactation, where choline is important for fetal brain development. Genetic variation affects requirement substantially - some polymorphisms in the PEMT gene, which governs endogenous phosphatidylcholine synthesis, are associated with higher dietary need, particularly in premenopausal women where oestrogen upregulates that pathway.

Food sources

Egg yolks are the most concentrated common source, and a couple of eggs contributes a substantial share of the daily target. Liver is higher still. Meat, fish and poultry contribute meaningfully. Plant sources include soybeans, cruciferous vegetables, and some beans and nuts, but at lower concentrations, so people avoiding animal foods should pay attention to this specifically. Supplemental forms include choline bitartrate, citicoline and alpha-GPC, at differing choline densities and costs.

If you are considering Cognizil

Read the Cognizil ingredients page before ordering and check the guarantee terms. If you take any prescription medicine — including hormonal contraception — show the label to a pharmacist first, because the St. John’s Wort content genuinely matters. Our buyer’s checklist sets out twelve checks worth running.