
Choline is one of the most overlooked nutrients in modern nutrition. It is not a vitamin. It is not a mineral. Yet it is essential for your brain, liver, and every single cell membrane in your body.

Despite its importance, the vast majority of people do not get enough choline from their diet. Research suggests this may be one of the most widespread nutrient gaps today, especially for women and pregnant individuals.

Here is what choline does, why deficiency is so common, and how to make sure you are getting enough.

## What Is Choline?

Choline is an essential nutrient that your body needs but cannot produce in sufficient amounts on its own. While your liver can synthesize small quantities, it is nowhere near enough to meet daily needs. That means choline must come primarily from food.

Choline plays a structural and functional role throughout the body, supporting everything from brain signaling to fat metabolism in the liver.

## What Does Choline Do in the Body?

Choline is involved in several critical biological processes:

### 1. Builds Cell Membranes

Choline is a key component of phospholipids, which form the structure of every cell membrane. Without adequate choline, cells cannot maintain integrity or function properly.

### 2. Produces Acetylcholine

Choline is required to make acetylcholine, a neurotransmitter involved in memory, learning, muscle control, and attention. Low choline intake can impair cognitive performance over time.

### 3. Supports Liver Fat Metabolism

Choline helps transport fat out of the liver. When intake is too low, fat can accumulate, increasing the risk of fatty liver disease even in people who do not drink alcohol.

### 4. Supports Fetal Brain Development

During pregnancy, choline is critical for brain and neural tube development. Demand increases significantly, and deficiency during this period has been linked to adverse outcomes.

## How Much Choline Do You Need Per Day?

According to the [NIH Office of Dietary Supplements](https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/), the adequate intake levels for choline are:

- **Men:** 550 mg per day
- **Women:** 425 mg per day
- **Pregnancy:** 450 mg per day

These targets are surprisingly difficult to reach without intentional food choices.

## Why Most People Are Deficient in Choline

A large [2016 analysis using NHANES data](https://pubmed.ncbi.nlm.nih.gov/26886842/) from 16,809 Americans found:

- Only **10.8 percent** of adults met the adequate intake for choline
- Just **6 percent** of women met the target
- Fewer than **9 percent** of pregnant women met their needs

That means roughly **90 percent of Americans** are not getting enough choline from their diet.

This makes choline one of the most common and least discussed nutrient deficiencies today.

## Why Choline Matters for Brain Development

Choline intake is especially important during pregnancy and early life.

A [2022 meta-analysis of 5,570 mothers](https://pubmed.ncbi.nlm.nih.gov/36041182/) found that low maternal choline intake was associated with a **36 percent higher odds** of neural tube defects in newborns.

In addition, a [small randomized controlled trial with long-term follow-up](https://pubmed.ncbi.nlm.nih.gov/34962672/) showed that children whose mothers had higher choline intake during pregnancy had better sustained attention at age seven.

These findings highlight choline's role not just in early development, but in long-term cognitive outcomes.

## Best Food Sources of Choline

Choline is found primarily in animal-based foods, with the highest concentrations in:

- **Eggs**, especially the yolk
- **Liver**
- **Salmon**
- **Chicken**
- **Beef**

Eggs are one of the most practical and accessible sources. One large egg provides approximately **147 mg of choline**, which is about 27 percent of the daily target for men and more than 30 percent for women.

NHANES data shows the impact clearly:

- **57 percent** of egg consumers meet adequate choline intake
- Only **2.4 percent** of non-egg consumers do

This is why starting with two to three eggs per day can make a meaningful difference for many people.

## Why Choline Is Easy to Miss

Most nutrition apps and food labels focus on calories, protein, carbs, and fat. Even advanced micronutrient trackers often skip choline entirely.

Because of this, people may eat what looks like a balanced diet while still missing a nutrient that their brain and liver depend on daily.

## How to Track Your Choline Intake Accurately

If you want to know whether you are meeting your choline needs, you need a tool that actually tracks it.

**Microgram** allows you to take a picture of your meal and track choline alongside more than 50 other nutrients. Instead of guessing, you can see exactly how your daily intake compares to evidence-based targets.

## The Bottom Line

Choline is not optional.

Your body cannot make enough of it. Your brain, liver, and cell membranes rely on it daily. Yet most people are not tracking it and not getting enough.

If there is one nutrient gap worth paying attention to, this is it.

## References

- Wallace TC, Fulgoni VL. **Assessment of Total Choline Intakes in the United States.** *J Am Coll Nutr.* 2016 (NHANES, n=16,809). [PubMed](https://pubmed.ncbi.nlm.nih.gov/26886842/)
- Obeid R, et al. **Periconceptional choline supplementation and neural tube defects: a meta-analysis.** *Am J Clin Nutr.* 2022 (5,570 mothers). [PubMed](https://pubmed.ncbi.nlm.nih.gov/36041182/)
- Bahnfleth CL, et al. **Prenatal choline supplementation and child sustained attention: a 7-year follow-up of a randomized controlled feeding trial.** *FASEB J.* 2022. [PubMed](https://pubmed.ncbi.nlm.nih.gov/34962672/)
- NIH Office of Dietary Supplements. **Choline—Health Professional Fact Sheet.** [Office of Dietary Supplements](https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/)

*Educational only; not medical advice. Talk to your healthcare provider before making dietary changes.*



Choline: The Most Important Nutrient You're Probably Not Tracking

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