'Can-Do' Choline
4/7/2025 by Melissa Gess
What is choline? On social media, people commonly associate choline as being beneficial during pregnancy and for people with ADHD due to its cognitive health benefits. Research shows that this nutrient plays a role in memory, mood, and how our muscles and nervous system work by producing certain neurotransmitters. Choline is essential for forming and repairing cell membranes, fat metabolism and early brain development. This nutrient does all this by turning genes into proteins to allow for cell regeneration and growth.
The overall recommended adequate intake for choline varies by age and gender:
- Birth-1 year: 125-150 mg/day.
- 1-8 years old: 200-250 mg/day.
- 9-18 years old: 375-550 mg/day.
- Adults: 425-550 mg/day.
The primary sources of choline are animal-based products such as meat, poultry, fish, dairy and eggs. Cruciferous vegetables, or those characterized by the four-petaled flowers, such as broccoli and cauliflower, and some beans, such as soybeans, kidney and lima beans, are also a rich source. Other sources include nuts, seeds and whole grains.
These foods are reliable sources of choline:
- Hard-boiled egg (1 large): 147 mg/day or 27% of daily value. Eat by themselves or add to a wrap or salad.
- Braised beef top round (3 oz): 117 mg/day or 21% of daily value. This food could serve as a main course.
- Shiitake mushrooms (1 cup cooked): 116 mg or 21% of daily value. These make a great side dish or an easy vegetable addition to any dish.
- Chicken breast (3 oz): 72 mg/day or 13% of daily value. Baked or grilled, it’s a classic.
- Cauliflower (1 cup cooked): 72 mg or 13% of daily value. This vegetable is tasty when served raw or roasted in the oven.
Most people do not get the recommended amount of choline every day. The average intake tends to be about 256 mg for children and teens and 278-402 mg for adults. To reach your daily intake, include choline-rich sources like those mentioned above.
Here are a few recipes from Mayo Clinic that include choline-rich foods:
Melissa Gess is a dietetic intern at Mayo Clinic in Rochester. She received her Bachelor of Science in Dietetics and Master of Science in Nutrition and Dietetics from the University of Wisconsin-Stout. She is exploring clinical nutrition and is interested in pediatrics, WIC and diabetes education.