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Choline
Supports liver health, methylation, and acetylcholine synthesis.
What It Does
Choline is required for phospholipid synthesis and liver fat export.
It contributes to acetylcholine production and methyl-donor balance.
Who Needs It Most
| Demographic | Target Intake | Upper Limit |
|---|---|---|
| female, pregnant | 450 mg | 3500 mg |
| female, breastfeeding | 550 mg | 3500 mg |
Signs of Deficiency
- Fatty liver markers
- Muscle damage in severe depletion studies
Best Food Sources
Egg yolks
High
Liver
High
Soy foods
Moderate
Supplement Guide
Best forms: CDP-choline, Alpha-GPC, Choline bitartrate
What to look for: Dose tailored to diet and goals
What to avoid: Excessive dosing causing fishy body odor or GI effects
Timing: Morning with food.
Who Should Avoid It
No major common contraindications in our database for this nutrient. Always check medication interactions.
The Research
PubMed citations are temporarily unavailable.
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