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Choline
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Did you know that 90 percent of Americans are not getting enough Choline in their diet? [1] While Choline is present in a variety of foods, many people just aren’t eating enough Choline-rich foods to receive the benefits that Choline has to offer. And certain groups of people face a greater risk of not getting enough Choline.
Not familiar with Choline? It’s actually a fairly “new” nutrient in terms of being recognized as an essential nutrient to good health. In fact, it wasn’t until 1998 that the Institute of Medicine acknowledged Choline as a required nutrient. [2]
But exactly what is Choline? Similar to a vitamin, this essential nutrient is involved in many physiological processes and plays a vital role in brain health, nervous system functioning, and overall health. [3] Among other functions, the body converts Choline into a neurotransmitter (called acetylcholine) that helps with muscle contraction, pain response activation, and brain functioning (such as thinking and memory). [4]†
Interested in learning more? Let’s dig in to learn more about the health benefits of Choline.
Choline (as phosphatidylcholine or acetylcholine)) serves a variety of important functions in the body, including the following: [3]†
Knowing the important functions that Choline serves in the body, what health benefits does Choline provide? [1,5,6,7]
Additionally, Choline was clinically studied at an 800 mg dosage to help support focused attention in young adults.†
Your body can make Choline in the liver, but only a small amount. [6] To ensure you get adequate Choline intake from food, you should get what you need through dietary Choline.
Food sources with the high Choline concentrations include:
Choline can also be found in foods including milk and peanuts. [5] Although several Choline-rich foods (think liver, red meat, and egg yolks) tend to be higher in saturated fat, you can also find Choline in foods lower in saturated fat such as legumes like kidney beans, chicken breast, cod, salmon, and tilapia. [4]
Everyone needs to consume Choline daily for optimum health. But the amount of Choline you need daily depends on your sex, age, and whether you’re pregnant or breastfeeding. Experts recommend these daily dosages for men, women, and children: [6]
In particular, if you’re pregnant or breastfeeding, you need to pay special attention to your dietary Choline intake. Why? Because adequate maternal Choline intake supports your baby's spinal cord and brain development.†
While there’s no best time of the day to take Choline supplements, you should usually take supplements with water and a meal to help build your routine but remember to follow the suggested use on the package. Choline is a fat-soluble vitamin, so make sure your meal has lots of fats to aid in absorption.
Most Americans don’t get enough dietary Choline. [6] The following groups of people, in particular, face a higher likelihood of getting insufficient Choline from their diet[1,6,7]
While a pregnant woman’s body can produce Choline in small amounts, dietary intake is required to support the health of both mom and baby. Choline supplementation may also help meet this specific nutrient need during pregnancy. [8] Moreover, pregnant women transfer large amounts of Choline to their baby via the placenta, placing an increased demand on maternal Choline stores during pregnancy. [9]
In fact, in the U.S., a majority of women of childbearing age aren’t meeting the recommended adequate intake for Choline from diet alone. [10] Choline (and DHA) play a significant role in infant spinal cord and brain development. But even if you’re not pregnant or breastfeeding, the vast majority of U.S. adults don’t get enough Choline. [8] About 9 in 10 US adults do not meet the recommended intake levels for choline.[11,12]†
If you’re worried about getting enough Choline, you might consider taking a Choline supplement or multivitamin that contains Choline—often in the form of Choline bitartrate, lecithin, or phosphatidylcholine. [6] And if you’re pregnant, you might consider taking prenatal multivitamins specifically formulated for a pregnant woman’s unique nutritional needs.
There’s also our Prenatal Multi Softgels + Choline Capsules duo pack that provides key nutrients plus 265 mg of Choline to support baby’s brain, cognitive and spinal cord development , when taken as directed. As always, if you’re pregnant or breastfeeding, talk with your primary care physician first before taking any dietary supplements.†
Learn More: Prenatals vs Multivitamin
What is Choline? As a nutrient essential to your overall health and well-being, Choline plays a key role. In particular, the benefits of Choline include being a key component of a healthy nervous system and brain. Because your body can only make small amounts of Choline, you need to ensure adequate Choline intake through your diet. Choline can be found in beef liver, egg yolks, salmon, milk, legumes, and chicken breast.†
Continue to check back on the Nature Made blog for the latest science-backed articles to help you take ownership of your health.
† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
NatureMade Contributor
Lisa Beach is a seasoned journalist whose work has been published in The New York Times, Good Housekeeping, Eating Well, Parents, AARP’s Disrupt Aging, Optimum Wellness, and dozens more. She also writes for a variety of health/wellness-focused brands. Check out her writer’s website at www.LisaBeachWrites.com.
Read More about Lisa BeachScience and Health Educator
As a member of the Medical and Scientific Communications team, Sandra educates healthcare professionals and consumers on nutrition, supplements, and related health concerns. Prior to joining Pharmavite, Sandra worked as a clinical dietitian at University of Chicago Medicine in the inpatient and outpatient settings. Sandra received her Bachelor of Science degree in Nutritional Science, with minors in Spanish and Chemistry from the University of Arizona in Tucson, AZ. She earned her Master of Science degree in Clinical Nutrition from RUSH University in Chicago, IL. As part of her Master’s program, Sandra performed research on physical activity participation and correlates in urban Hispanic women.
Read More about Sandra Zagorin, MS, RDReceive the Latest News and Special Offers
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