Choline
With meals
Choline is an essential nutrient that serves as a building block for cell membranes and is critical for producing the neurotransmitter acetylcholine. It is found naturally in foods like eggs, liver, fish, and soybeans, though many people fall short of adequate intake through diet alone. Choline also plays a key role in methylation processes and lipid transport.
Research Evidence
Helps maintain cell membrane structural integrity
StrongSupports acetylcholine synthesis and cholinergic brain function
StrongContributes to healthy homocysteine metabolism via methylation
ModerateMay support cognitive performance and memory in older adults
ModerateEssential for fetal brain development during pregnancy
StrongMay help preserve blood-brain barrier integrity after injury
LimitedExpert Evidence
15 references from 4 experts
“Choline from eggs is also a very important source of methyl groups, which are used in epigenetics. Epigenetics is a process by which genes are turned on and off and is regulated by environmental factors such as diet and lifestyle.”
Low-Carb Lemon Tart Dessert (High Citrate & Choline)
8:357 references in 3 episodes from 2014–2015
Safety & Cautions
Side Effects
- Fishy body odor at high doses
- Nausea or gastrointestinal discomfort
- Excessive sweating
- Low blood pressure at very high intakes
Choline is generally well-tolerated at doses within the recommended range. Very high intakes above 3,500 mg per day may cause adverse effects, and individuals with trimethylaminuria should consult a doctor before supplementing.
Pairs Well With
Price Comparison
From $0.25/ct
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4.6
•100 ct$0.25/ct
$24.59 total