By Lizzie Streit, MS, RDN, LD 

The typical American diet, made up of too much added sugar, salt, fat, and highly processed foods, tends to be lacking in some important nutrients. Iron, vitamin D, calcium, and potassium are commonly discussed as nutrients that Americans may fail to consume in sufficient quantities. However, there’s probably one nutrient in this category that doesn’t sound familiar to you — choline. 

This article provides an overview of choline, why it’s important, and how to get enough of it. 

What is choline? 

Choline is a vitamin-like compound that often gets grouped with B vitamins due to its similar functions. This essential nutrient is extremely important for making up cell membranes that provide structure to all cells and creating a neurotransmitter that regulates mood and memory. It’s also vital for early brain development, which is why women who are pregnant or lactating have higher needs than the general population. 

The many roles of choline in the body have led to the idea that it may help prevent or improve certain issues, such as neurological disorders and nonalcoholic fatty liver disease. Some research suggests an association between higher choline intakes and cognitive performance as well as a link between deficiency and liver disease. However, more research is needed to fully understand how choline affects health outcomes. 

Choline Intake and Sources 

Most Americans do not consume enough choline, with some studies indicating that over 90% of the populations falls short of the adequate intake (AI) — 550 mg per day for men and 425 mg per day for women 19 years and older. The majority of pregnant and lactating women, up to 95%, particularly get less than they need — 450 mg per day and 550 mg per day, respectively. 

Since choline has such important roles in the body, making a conscious effort to get more of it is a good goal. Instead of considering a choline supplement, it’s recommended to consume more choline via foods in most cases. 

Here are some of the best food sources of choline and ways to eat more of them as part of a fresh meal plan: 

• Eggs: A single egg provides over 25% of the recommended daily intake for choline. Starting your day with an omelet or enjoying egg salad for lunch are some delicious ways to eat more choline. 

• Fish: Certain kinds of fish, such as cod and tuna, are good sources of choline. Enjoy baked cod in fish tacos or have tuna salad on whole grain crackers for a choline-rich snack. 

• Meat: Chicken and beef are particularly good sources of choline and very versatile foods. Try ground beef in burgers and soups and add chicken to salads, sandwiches, and more. 

• Soybeans: For a boost of choline, snack on roasted soybeans or steamed edamame sprinkled with sea salt. 

• Cruciferous vegetables: You can find choline in lots of veggies, especially those in the cruciferous family like broccoli and Brussels sprouts. Enjoy steamed broccoli in a stir fry or roasted Brussels sprouts as an easy side. 

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