General Facts About Choline
Choline is Not New— It was
Recognized as Being an Important Nutrient in 1998
In 1998, The Institute of Medicine—the public health arm of the National Academy of
Sciences— acknowledged choline as an essential nutrient needed by humans, and critical
for fetal and proper child development. They set a recommended Adequate Intake (AI)
level of 425 mg a day for women and 550 mg/day for men.
Nine Out of Ten Americans are Deficient in Choline
About 90 percent of the U.S. population is not consuming enough choline. Analysis of
USDA’s 2003-2004 National Health and Nutrition Examination Survey (NHANES) showed
that only 10 percent or fewer had usual intakes at or above the AI; only young children
typically consumed the recommended amount. Choline intakes also decrease with age and
adults over 71 years of age consumed on average 264 mg a day, which is about half of their
requirement.
During pregnancy, recommended choline levels increase to 450 mg a day; during lactation
the AI rises to 550 mg a day. The Nurses’ Health Study, reported in 2010, found that 95
percent of pregnant women consumed less than 411 mg of choline per day. In fact, the
average consumption was 337 mg per day.
Most Americans are Unfamiliar with Choline and its Benefits
Awareness of choline is very low in the general population. According to the 2013 (Dec)
Gallup Study of Nutrient Knowledge and Consumption, 15 percent are aware of choline.
Only 2 percent of consumers were making a strong effort to get more choline. Health
professional awareness is also very low—only 1 percent of doctors recommended choline
supplements to their patients in 2013, according to Gallup.
Adequate Choline Intake Offers a Variety of Health Benefits at Every Phase of Life,
• Pregnancy: Brain/Memory Development
Choline plays a critical role in the development of the hippocampus and basal
forebrain—the parts of the brain known to regulate memory. Choline also acts similar
to folate (folic acid) in preventing neural tube defects (NTD) in fetal development.
These defects occur early in pregnancy, between the 21st and 27th days after conception,
when many women do not realize that they are pregnant (Pitkin, 2007). Enriched flour
and bread must be fortified with folate, but not choline.
• Liver Health
Choline supports normal liver function and helps prevent nonalcoholic liver disease
(NAFLD). As much as 25 percent of the population may have NAFLD (American Liver
Foundation).
• Heart Health
Choline is instrumental in supporting the nerve impulse systems that promote a strong
heart muscle and regular heartbeat. Choline works to prevent stroke and heart attacks
by helping to prevent plaque build-up in the arteries. On average, every 40 seconds,
someone in the United States has a stroke, and someone dies of one approximately
every four minutes. Stroke is the number four killer of all Americans.
• Mental Cognition
Choline is a critical component of the building blocks of the nervous system, including
neurotransmitters that are the basis for brain messaging. Choline is active in brain
functions and in cognitive development for the fetus and infant, as well as for adults.
Choline deficiency may play a role in decreased cognition and memory with age.
• Sports Performance
Choline is a natural sports performance enhancer. Choline can enhance muscle
performance during exercise, improve stamina and accelerate muscle recovery
following repetitive motion. Choline supports messaging between the brain and muscle
fibers for more efficient and precise movements, and improved coordination. Choline
aids in maintaining the nervous system and delays the onset of central fatigue during
strenuous activity.
Supplements are a Good Way to Get More Choline
Adequate choline intake is vital for optimizing health and performance throughout life.
Because of the current decreased consumption of foods that offer the richest sources of
choline— liver, eggs, and a variety of meats —it is almost always necessary to supplement
the diet with choline in order to attain recommended intake levels. The U.S. Food and Drug
Administration recently added choline as a permitted nutrient to be listed voluntarily on
the Nutrition Facts panel on food labels.
Rich food sources of choline include (100 g is about 3 oz):
• Salmon – smoked, 220 mg/100g
• Chicken – roasted, 79 mg/100g
• Salmon – cooked, 91 mg/100g
• Tilapia – 83 mg/100g
• Soy protein powder – 86 mg/100g
• Peanut butter – 66 mg/100g
• Cocoa powder – 115 mg/110g
• Skim milk – 38 mg/cup
• One large egg – 120 mg
• Fried egg – 270 mg/100g
• Hard-boiled egg – 230 m/100g
• Beef liver – 350 mg/100g
• Chicken liver – 330 mg/100g
• Almonds – 52mg/100g
• Broccoli – 40 mg/100g
• Brussels sprouts – 41 mg/100g
• Cauliflower – 39mg/100g
Reference: USDA Database for the Choline Content of Common Foods, Release Two. Prepared
by Kristine Y. Patterson, Seema A. Bhagwat, Juhi R. Williams, Juliette C. Howe, and Joanne
M. Holden; Nutrient Data Laboratory, Agricultural Research Service, U.S. Department of
Agriculture, Jan. 2008.
Figure 1. Choline Content of Specific Foods
Reference: IOM-NAS, 1998
Taking Multi-Vitamins May Not Guarantee Getting Enough Choline
Not all multi-vitamins, and not all pre-natal vitamins, contain choline. Check to make sure
yours do, so that you are assured of consuming the recommended amounts of choline. For
more information on choline and its health benefits, visit
www.thecholineinformationcouncil.com.