Choline is an essential nutrient that must be consumed to maintain good health, with different daily doses for each age group. It can be found in various dietary sources, including meat, fish, vegetables, and dairy products. The recommended daily dose of choline is close to the adequate intake (AI) levels, with high doses causing adverse effects. An inadequate daily dose of choline can cause fatty liver, and pregnant women require higher doses.
Although strictly speaking, choline is not a vitamin, it is an essential nutrient that must be consumed in the body to maintain good health. A sufficient daily dose of choline, sometimes called an adequate intake (AI), in adults is 550 mg for men and 425 mg for women. An AI for choline is needed throughout life, and the amount is different for each age group, from infancy to adulthood. In the United States, the Food and Nutrition Board (FNB) of the Institute of Medicine, part of the US National Academy of Sciences, established AI levels for choline.
Choline can be derived from a variety of dietary sources. These include particular types of choline-rich meats, fish, vegetables, and dairy products. A combination of these foods can satisfy the daily dose of choline and also contribute to general health.
Fried beef liver is a good source of choline. A three-ounce (85.05 g) serving provides approximately 355 mg of choline to the body. A three-ounce serving is about the size of a deck of cards. A three-ounce serving of cooked, trimmed beef yields approximately 71 mg of choline. Cooked Atlantic cod, cooked shrimp, and canned salmon can also contribute to a healthy choline intake.
One cup (240 ml) of cooked Brussels sprouts or chopped broccoli will provide around 62 mg of choline. Skim milk and eggs are also good sources of choline. One egg will add approximately 172 mg of the nutrient to the diet. Choline can also be found in toasted wheat germ, smooth peanut butter, and milk chocolate.
The FNB found insufficient scientific evidence to establish a recommended daily allowance for choline. However, it is recommended that the daily dose of choline be limited to something close to AI levels. High doses of choline, between 10 and 16 grams per day, have been reported to cause dizziness, sweating, and nausea. A warning sign of excessive choline intake is a fishy body odor, caused by the release of choline metabolites.
The AI for choline was established primarily to protect against liver damage. An inadequate daily dose of choline can cause a condition called ‘fatty liver’, which if not resolved can lead to liver damage. Providing appropriate levels of choline to the body can correct this condition. Premenopausal women can sometimes develop a natural resistance to choline deficiency, as estrogen creates its own choline synthesis in the body. However, for pregnant women of any age, the RDA for choline is 450 mg per day, and it is 550 mg per day for those who are breastfeeding.
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