Choline: The Brain and Muscle Boosting Nutrient You’re Probably Ignoring
Choline is a small nutrient that does big things. It helps your brain think, your muscles move, and your liver stay healthy. Your body can make a little of it, but not enough. You need to get most of it from food.
Choline helps your body make acetylcholine, a brain chemical that controls memory, focus, and muscle movement. It also helps build the walls of your cells and supports many metabolic processes that keep your body running smoothly.
Why Choline Matters
Choline supports your health at every stage of life.
During pregnancy, it helps build a baby’s brain and may boost memory and learning later in life.
For heart health, it helps lower the risk of heart disease and stroke.
For brain health, it’s linked to sharper thinking and a lower risk of dementia.
For athletes, it supports muscle control and may improve strength and lean muscle growth.
Want a quick snapshot of how choline powers your brain, muscles, and metabolism? Download our “Choline: The Overlooked Nutrient Your Brain and Body Need” infographic for a visual summary of the key benefits and food sources that help keep you sharp, strong, and energized.
Where to Get It
The best food source of choline is the humble egg.
One large egg gives you about 147 mg, almost a third of your daily needs.
Other good sources:
Meat, poultry, fish, and dairy
Cruciferous veggies like broccoli and cauliflower
Beans, nuts, seeds, and whole grains
Daily targets
Men: 550 mg
Women: 425 mg
Pregnant women: 450 mg
Breastfeeding women: 550 mg
People who may fall short include pregnant or breastfeeding women, post-menopausal women, and those with certain genetic traits that affect choline metabolism.
How Much Is Too Much
Too much choline can cause problems like fishy body odor, low blood pressure, or nausea. It can also raise TMAO, a compound linked to heart disease. The good news is that moderate intake, like up to three eggs a day, has not been shown to raise TMAO in healthy people. Aim to meet, not exceed, your daily goal. A balanced diet will get you there.
Choline and the Brain
Choline builds the brain itself. It’s part of the material that makes up your brain cells. It also fuels the production of acetylcholine, which helps with memory, learning, and focus. Studies show people who eat more choline-rich foods have a lower risk of cognitive decline, depression after stroke, and dementia. For kids, early choline intake supports attention and learning. For adults, it helps protect against age-related decline.
Why Eggs Deserve a Place on Your Plate
Eggs are not just high in protein. They include brain-boosting nutrients like choline, omega-3s, and antioxidants such as lutein and zeaxanthin. Many people still worry about cholesterol in eggs, but research shows that eating eggs doesn’t raise cholesterol in most people. The American Heart Association says eating up to two eggs per day is safe and may even reduce stroke risk. So instead of fearing eggs, think of them as simple, affordable brain food.
Want to go deeper?
Download our free guide, “5 Little-Known Benefits of Choline,” to discover how this essential nutrient protects your liver, sharpens your memory, strengthens your muscles, supports heart health, and even influences your genes.
Get science-backed insights and simple food strategies to help you meet your daily choline needs.
What the Research Shows
In one study of older adults in California, women who ate five or more eggs per week showed a slower decline in verbal fluency (how easily they could think and speak) compared with women who rarely ate eggs.
Another study tracked over 1,000 adults with an average age of 81. Those who ate one or more eggs a week had a 47% lower chance of developing Alzheimer’s disease. Their brains also showed fewer plaques and tangles, the main signs of Alzheimer’s. Even better, the disease appeared later in life for regular egg eaters. Researchers found that about 40% of these benefits came from choline, showing how powerful this nutrient is for brain protection.
Bottom Line
Choline helps build your brain, fuel your muscles, and protect your heart.
Eggs are the easiest way to get it, and science says they’re safe.
For long-term brain health, make sure your diet includes choline-rich foods. Your body and your brain will thank you.
Sources & Further Reading
Kansakar U, Trimarco V, Mone P, Varzideh F, Lombardi A, Santulli G. Choline supplements: An update. Front Endocrinol (Lausanne). 2023 Mar 7;14:1148166. doi: 10.3389/fendo.2023.1148166. PMID: 36950691; PMCID: PMC10025538.
Wallace TC, Blusztajn JK, Caudill MA, Klatt KC, Zeisel SH. Choline: The Neurocognitive Essential Nutrient of Interest to Obstetricians and Gynecologists. J Diet Suppl. 2020;17(6):733-752. doi: 10.1080/19390211.2019.1639875. Epub 2019 Aug 6. PMID: 31385730.
Zeisel SH, da Costa KA. Choline: an essential nutrient for public health. Nutr Rev. 2009 Nov;67(11):615-23. doi: 10.1111/j.1753-4887.2009.00246.x. PMID: 19906248; PMCID: PMC2782876.
Derbyshire E, Obeid R. Choline, Neurological Development and Brain Function: A Systematic Review Focusing on the First 1000 Days. Nutrients. 2020 Jun 10;12(6):1731. doi: 10.3390/nu12061731. PMID: 32531929; PMCID: PMC7352907.
https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/
