Choline is regarded as a healthy nutrient, with relatively few side effects and no severe risk concerns. The U.S. Food and Drug Administration has granted it a “generally recognized as safe” (GRAS) classification.
Still, high doses of choline may result in several side effects. Many factors influence dose, including age, weight, gender, and personal sensitivities. It is better to consult the doctor to find the appropriate dose for your specific needs.
What is choline?
Choline is a water-soluble chemical molecule that is considered an essential nutrient for humans. Choline is insufficiently produced in the body, hence must be included in the diet for maximum health.
The Food and Nutrition Board of the Institute of Medicine of the National Academy of Sciences defined an adequate intake (AI) level of choline to be:
| Gender | Amount of choline |
|---|---|
| Adult males | 550 mg per day |
| Adult females | 425 mg per day |
| Pregnant females | 450 mg per day |
| Breastfeeding females | 550 mg per day |
35 foods high in choline
| Food | Serving | Amount of choline |
|---|---|---|
| Beef liver | 3 oz | 356 mg, 65 percent of the daily value (DV) |
| Whole eggs | one large | 147 mg, 27 percent of the DV |
| Beef | 117 mg, 21 percent of the DV | |
| Chicken breast | 3 oz, cooked | 72 mg, 13 percent of the DV |
| Atlantic cod | 3 oz, cooked | 71 mg, 13 percent of the DV |
| Milk | 1 cup | 43 mg, 8 percent of the DV |
| Yogurt | 1 cup | 38 mg, 7 percent of the DV |
| Cottage cheese | 1 cup | 26 mg, 5 percent of the DV |
| Tuna | 3 oz canned | 25 mg, 5 percent of the DV |
| Soybeans | half cup, roasted | 107 mg, 19 percent of the DV |
| Red Potatoes | one large | 57 mg, 10 percent of the DV |
| Wheat Germ | 1 oz toasted | 51 mg, 9 percent of the DV |
| Kidney Beans | half cup, canned | 45 mg, 8 percent of the DV |
| Quinoa | 1 cup, cooked | 43 mg, 8 percent of the DV |
| Brussels sprouts | half cup, cooked | 32 mg, 6 percent of the DV |
| Broccoli | half cup, cooked | 31 mg, 6 percent of the DV |
| Shiitake mushrooms | half cup, cooked | 27 mg, 5 percent of the DV |
| Peanuts | one-fourth cup, roasted | 24 mg, 4 percent of the DV |
| Cauliflower | half cup, cooked | 24 mg, 4 percent of the DV |
| Peas | half cup, boiled | 24 mg, 4 percent of the DV |
| Liverwurst | 1 oz | 71.7 mg, 13 percent of the DV |
| Whey protein isolate | 100 grams | 41 percent of the DV |
| Soy protein isolate | 100 grams | 35 percent of the DV |
| Scallops | 100 grams | 24 percent of the DV |
| Clams | 100 grams | 24 percent of the DV |
| Salmon | 100 grams | 21 percent of the DV |
| Mackerel | 100 grams | 18 percent of the DV |
| Bison | 100 grams | 18 percent of the DV |
| Pork | 100 grams | 18 percent of the DV |
| Lamb | 100 grams | 17 percent of the DV |
| Shrimp | 100 grams | 15 percent of the DV |
| Sea snails | 100 grams | 14 percent of the DV |
| Sardines | 100 grams | 14 percent of the DV |
| Frog legs | 100 grams | 12 percent of the DV |
| Maitake mushrooms | 100 grams | 9 percent of the DV |
SLIDESHOW
Foods That Aren't as Healthy as You Think See Slideshow15 potential health benefits of choline
Choline supplementation is reported to provide health benefits, such as better brain health and cognition. Clinical studies have long shown that having sufficient choline may improve memory and keep you mentally healthy.
- Supports memory retention
- Enhances memory recall
- Improves learning
- Increases communication in the brain
- Improves mental energy and reduces fatigue
- Better creative thought and problem solving
- Improves logical reasoning
- Enhances verbal processing
- Better focus and concentration
- Faster reactions and thought processing
- Elevates mood
- Prevents insomnia and improves rapid eye movement sleep
- Prevents headache
- Reduces attention deficit hyperactivity disorder symptoms
- Helps the brain and spinal cord development of the fetus
14 possible side effects of excess choline
While generally recognized as safe, excessively high doses (more than 3.5 grams per day) of choline are regarded as unsafe and may present with the following symptoms:
- Diarrhea
- Nausea and vomiting
- Constipation
- Fatigue
- Dizziness
- Fluctuating blood pressure
- Steatorrhea (undigested fat in the stool)
- Excess salivation
- Appetite suppression
- Weight loss
- Feelings of agitation
- Increased sweating
- Insomnia
- Headaches
Medically Reviewed on 7/29/2022
References
Image Source: iStock image
Top Foods High in Choline. https://www.webmd.com/diet/foods-high-in-choline#1
Choline. https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/
Choline. https://lpi.oregonstate.edu/mic/other-nutrients/choline
Nutrients: Choline, total(mg). https://www.nal.usda.gov/sites/www.nal.usda.gov/files/choline.pdf
Top Foods High in Choline. https://www.webmd.com/diet/foods-high-in-choline#1
Choline. https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/
Choline. https://lpi.oregonstate.edu/mic/other-nutrients/choline
Nutrients: Choline, total(mg). https://www.nal.usda.gov/sites/www.nal.usda.gov/files/choline.pdf
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