What is choline? Choline is an essential nutrient your body uses to build cell membranes and to make acetylcholine, a messenger chemical for the brain and nervous system. Your liver makes a small amount, but not enough, so most of your choline has to come from food. Eggs, meat, fish, soybeans and some vegetables are the main food sources, and some B-complex supplements add a little more.
Choline gets less attention than vitamin D or the B vitamins, yet most people in the United States eat less of it than the intake targets suggest. This guide covers what choline does, how much you need, where to find it on your plate, and how to read choline on a supplement label.
Key takeaways
- Choline is an essential nutrient that your body uses to build cell membranes and to make the messenger chemical acetylcholine.
- The NIH Office of Dietary Supplements lists an Adequate Intake of 550 mg a day for men and 425 mg a day for women.
- One large hard-boiled egg provides about 147 mg of choline.
- Food comes first, and a supplement with choline can fill a small part of the gap.
What is choline, and what does it do in the body?
Choline is an essential nutrient that your body uses to build cell membranes and to make the messenger chemical acetylcholine. The NIH Office of Dietary Supplements (ODS) describes three main jobs:
- Cell structure. Your body uses choline to make phosphatidylcholine and sphingomyelin, two fats that form the outer membrane of every cell.
- Nerve signals. Choline is needed to make acetylcholine, which the ODS calls an important neurotransmitter for memory, mood, muscle control and other brain and nervous system functions.
- Metabolism. Choline is a source of methyl groups, small chemical units that many steps in metabolism depend on. It also has roles in fat transport and in gene expression.
Choline is often grouped with the B vitamins, and it works closely with folate, but it is not one of the eight B vitamins. The ODS notes that when a diet is low in folate, the body's need for choline rises, because choline then becomes the main methyl donor. That link is one reason choline often shows up in B-complex formulas.
How much choline do you need per day?
There was not enough data to set a Recommended Dietary Allowance for choline, so the Food and Nutrition Board of the National Academies set Adequate Intakes (AIs) instead. The NIH Office of Dietary Supplements lists an Adequate Intake of 550 mg a day for men and 425 mg a day for women. The targets are higher during pregnancy (450 mg) and breastfeeding (550 mg).
The Daily Value on food and supplement labels is 550 mg for adults, per the ODS. That is the number behind the "% DV" you see on a label.
Most people fall short of these targets. The ODS cites national survey data (NHANES 2013-2014) showing an average intake from food and drinks of 402 mg a day in men and 278 mg a day in women. The ODS also says that frank choline deficiency is very rare in healthy men and in women who are not pregnant, possibly because the body makes some of its own. Low intake and true deficiency are not the same thing.
Who may need to pay closer attention?
The ODS names a few groups that are more likely to have low choline status:
- Pregnant women. The ODS says about 90%-95% of pregnant women consume less choline than the AI, and that prenatal supplements typically contain little if any choline.
- People with certain gene variants. Common variants in genes for choline, folate and methionine use can raise the amount of choline a person needs from food.
- People on long-term IV nutrition. Choline is not routinely added to these solutions.
If you are pregnant or nursing, talk with your healthcare provider about choline before you change your diet or add a supplement.
Choline food sources: where do you find it?
The ODS says the main sources of choline in the U.S. diet are animal foods: meat, poultry, fish, dairy and eggs. Cruciferous vegetables and some beans are also good sources, and nuts, seeds and whole grains add smaller amounts. One large hard-boiled egg provides about 147 mg of choline.
The table below shows selected foods from the ODS choline food table (values from USDA FoodData Central).
| Food | Serving | Choline (mg) |
|---|---|---|
| Beef liver, pan fried | 3 ounces | 356 |
| Egg, hard boiled | 1 large | 147 |
| Beef top round, braised | 3 ounces | 117 |
| Soybeans, roasted | 1/2 cup | 107 |
| Chicken breast, roasted | 3 ounces | 72 |
| Cod, cooked | 3 ounces | 71 |
| Red potato, baked with skin | 1 large | 57 |
| Kidney beans, canned | 1/2 cup | 45 |
| Quinoa, cooked | 1 cup | 43 |
| Milk, 1% fat | 1 cup | 43 |
| Brussels sprouts, boiled | 1/2 cup | 32 |
| Broccoli, boiled | 1/2 cup | 31 |
Simple ways to add choline to your day
- Have eggs at breakfast a few times a week, with the yolk.
- Add soybeans, edamame or kidney beans to salads, bowls and soups.
- Pair a portion of fish, chicken or lean beef with a cruciferous vegetable such as broccoli or Brussels sprouts.
- Swap in quinoa for some of your rice or pasta.
If you eat mostly plants, choline takes more planning, because many of the higher-choline foods per serving are animal foods. Soybeans, beans, quinoa and cruciferous vegetables are useful plant sources.
Choline supplements: forms and what to check on the label
The ODS says choline is sold on its own, combined with B-complex vitamins, and in some multivitamin/mineral products, with typical amounts from 10 mg to 250 mg. The forms you will see on labels include choline bitartrate, phosphatidylcholine and lecithin. The ODS also notes that no studies have compared how well the body absorbs these different forms.
When you read a label, check three things:
- The amount per serving, and how many capsules make one serving.
- The % Daily Value, so you can see how much of the 550 mg target the serving covers.
- Testing and manufacturing, such as third-party testing for purity and potency.
For most people, a supplement covers only part of the gap. Even a 100 mg serving is less than a quarter of the women's AI, so food stays the main source.
Where a B-complex with choline fits
Energy+™ is our B-complex formula, and it includes choline. Each two-capsule serving lists 100 mg of choline, alongside vitamin B12 (2,000 mcg), folate (1,190 mcg DFE, 700 mcg folic acid), biotin (1,000 mcg), thiamin, riboflavin, niacin, vitamin B6, pantothenic acid, vitamin C (150 mg) and inositol (150 mg). The suggested use is two capsules once daily with food and an 8 fl oz glass of water, or as directed by your healthcare professional. Energy+ is a B-complex that supports cellular energy production and nerve tissue health.*
Every batch of Energy+ is third-party tested for purity and potency by an outside lab. It is manufactured in USA with globally sourced materials, in an NSF-certified, GMP-certified, FDA-registered U.S. facility. Energy+ has no proprietary blend, so every active ingredient and its amount is printed on the label. You can read more about how we test on our Our Standards page.
The Energy+ label warning, word for word: "Keep out of reach of children. Do not use if safety seal is damaged or missing. Store in a cool, dry place. Caution: Do not exceed recommended dose. Pregnant or nursing mothers, children under the age of 18, and individuals with a known medical condition should consult a physician before using this or any dietary supplement." If you take medication, talk with your healthcare provider before starting any new supplement.
Can you get too much choline?
Yes, at very high intakes. The ODS says high intakes are associated with a fishy body odor, vomiting, heavy sweating and salivation, low blood pressure and liver toxicity, and that some research suggests high amounts of choline may increase the risk of heart disease. The Food and Nutrition Board set the adult Tolerable Upper Intake Level at 3,500 mg a day from food and supplements combined, as listed by the NIH Office of Dietary Supplements. Typical supplement amounts of 10 mg to 250 mg are far below that level. To add it up, Energy+ gives 100 mg of choline per two-capsule serving, so count that together with the choline from your food and any other supplement against the 3,500 mg adult upper limit. The ODS also says choline is not known to have any clinically relevant interactions with medications. The 1998 Institute of Medicine report that set these limits adds that people with trimethylaminuria (fish odor syndrome), renal disease, liver disease, depression, and Parkinson's disease "may be at risk of adverse effects with choline intakes at the UL." The Energy+ label says individuals with a known medical condition should consult a physician before using this or any dietary supplement.
If you also take a multivitamin, a prenatal or another B-complex, add up the other Energy+ nutrients that have an adult upper limit too. Per two-capsule serving, Energy+ gives 700 mcg of folic acid (the NIH Office of Dietary Supplements lists an adult upper limit of 1,000 mcg for folate from supplements and fortified foods), 20 mg of niacin (35 mg, a limit that applies only to supplemental niacin), 30 mg of vitamin B6 (100 mg, from food and supplements) and 150 mg of vitamin C (2,000 mg, from food and supplements). The ODS vitamin B6 fact sheet also notes that in 2023 the European Food Safety Authority (EFSA) "set an upper limit for vitamin B6 of 12 mg/day for all adults, including women who are pregnant or lactating." One Energy+ serving gives 30 mg of vitamin B6, above that EFSA limit and below the 100 mg limit the ODS lists from the Food and Nutrition Board.
The same ODS fact sheets list medicine interactions for these nutrients: folate with methotrexate, antiepileptic medications such as phenytoin, carbamazepine and valproate, and sulfasalazine; vitamin B6 with cycloserine, antiepileptic medications and theophylline; niacin with isoniazid and pyrazinamide, and large doses of nicotinic acid with antidiabetes medications; and vitamin C with chemotherapy, radiation therapy and statins. The ODS says people who take these medications regularly should discuss their intake with their health care provider. The sheets also note that large amounts of folate may worsen the anemia and memory and thinking symptoms of vitamin B12 deficiency, that high doses of vitamin C could worsen iron overload in people with hereditary hemochromatosis, and that high vitamin C intakes could add to kidney stone formation, especially in people with kidney disorders, though the evidence is mixed. As with choline, the Energy+ label says individuals with a known medical condition should consult a physician before using this or any dietary supplement.
Frequently asked questions about choline
What is choline good for?
Your body relies on choline for cell membranes and for acetylcholine, a nerve messenger. The NIH Office of Dietary Supplements says the brain and nervous system need it for memory, mood, muscle control and other functions. It also plays a part in fat transport and metabolism.
Is choline a B vitamin?
No. Choline is often grouped with the B vitamins and works closely with folate, but it is not one of the eight B vitamins. It is classed as an essential nutrient, and it often appears in B-complex formulas.
How much choline do you need per day?
For adults, the ODS table shows 550 mg a day for men and 425 mg a day for women. The target is 450 mg during pregnancy and 550 mg while breastfeeding. The Daily Value on labels is 550 mg.
What foods are highest in choline?
In the ODS food table, beef liver lists 356 mg per 3 ounces and one large hard-boiled egg lists 147 mg. Beef, soybeans, chicken and fish follow, and beans, quinoa, milk and cruciferous vegetables add smaller amounts.
Should I take a choline supplement?
Food comes first, and a supplement with choline can fill a small part of the gap. If your diet is low in eggs, meat and fish, a B-complex that lists choline is one option. Talk with your healthcare provider first if you are pregnant, nursing, take medication or have a medical condition.
Related reading from our Wellness Hub
- What Do B Vitamins Do? All Eight Explained, Inside Energy+
- Folate vs. Folic Acid: What's the Difference on a Label?
- What Is DMAE? What the Research Says About This Focus Ingredient
Sources
- NIH Office of Dietary Supplements: Choline - Fact Sheet for Health Professionals, updated June 2, 2022.
- NIH Office of Dietary Supplements: Choline - Fact Sheet for Consumers, updated June 2, 2022.
- Institute of Medicine, Food and Nutrition Board (National Academies Press): Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline, 1998.
- NIH Office of Dietary Supplements: Folate - Health Professional Fact Sheet, updated November 30, 2022.
- NIH Office of Dietary Supplements: Niacin - Health Professional Fact Sheet, updated November 18, 2022.
- NIH Office of Dietary Supplements: Vitamin B6 - Health Professional Fact Sheet, updated June 16, 2023.
- NIH Office of Dietary Supplements: Vitamin C - Health Professional Fact Sheet, updated July 31, 2025.
Individual results vary.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
