Despite being crucial for brain development and liver function, choline remains one of the most under-consumed nutrients in the American diet. Studies consistently show that the majority of Americans—including pregnant women who need it most—fall short of their daily choline requirements. This essential nutrient plays a vital role in everything from memory and muscle control to cellular integrity and fat metabolism.
If you’ve been wondering how to boost your choline intake naturally, you’re in the right place. This comprehensive guide will walk you through the best food sources of choline, daily requirements for different populations, and practical strategies for incorporating enough choline rich foods into your diet. Whether you’re following a plant-based diet, planning for pregnancy, or simply looking to optimize your nutrition, understanding choline and its food sources is key to supporting your long-term health.
What is Choline and Why Do You Need It
Choline is an essential nutrient that, while not technically classified as a vitamin, shares many characteristics with B-complex vitamins and is often grouped with them. The Food and Nutrition Board recognizes choline as a vital nutrient that your body needs for optimal functioning, though it can only produce small amounts naturally.
This crucial compound serves multiple functions in your body. Choline acts as a precursor for acetylcholine, a neurotransmitter essential for memory, mood, and muscle control. It also plays a fundamental role in brain development, particularly during fetal development and early childhood. For your nervous system function, choline helps maintain the structural integrity of cell membranes and supports communication between nerve cells.
Beyond brain health, choline is critical for liver function. It helps transport and metabolize fats and cholesterol, preventing them from accumulating in the liver. This process is essential for preventing nonalcoholic fatty liver disease, a condition that can develop when the liver cannot effectively process fats.
Choline also participates in the methylation process, working alongside other nutrients like folic acid to support DNA synthesis and repair. This vital nutrient contributes to the production of phosphatidylcholine and sphingomyelin, which are key components of cell membranes throughout your body.
While your liver can synthesize some choline through a process involving the enzyme PEMT (phosphatidylethanolamine N-methyltransferase), this endogenous production is insufficient to meet your body’s total needs. Dietary choline becomes essential, especially during periods of rapid growth, pregnancy, and aging when choline metabolism may be altered.
Daily Choline Requirements by Age and Gender
Understanding how much choline you need is the first step toward ensuring adequate intake. The nutrition board established Adequate Intake (AI) levels rather than Recommended Dietary Allowances (RDAs) for choline because there wasn’t sufficient evidence to determine precise requirements at the time of establishment.
For adult women, the adequate intake is set at 425 mg per day. Adult men require slightly more at 550 mg daily due to their generally larger body size and muscle mass. These recommendations represent the amount needed to maintain proper liver function and prevent deficiency symptoms.
Daily Choline Requirements:
- Adult women (19+ years): 425 mg
- Adult men (19+ years): 550 mg
- Pregnant women: 450 mg
- Breastfeeding women: 550 mg
- Adolescents (14-18 years): 400 mg (boys), 375 mg (girls)
- Children (9-13 years): 375 mg
- Children (4-8 years): 250 mg
- Toddlers (1-3 years): 200 mg
Pregnant women need an additional 25 mg above the baseline recommendation, bringing their requirement to 450 mg daily. This increase supports fetal brain development and helps prevent neural tube defects. Breastfeeding women require even more—550 mg daily—as choline is transferred to breast milk to support infant development.
Despite these clear guidelines, research reveals a troubling gap between recommendations and actual consumption. Most Americans consume only 256-402 mg of dietary choline daily, falling well below recommended levels. This deficiency is particularly concerning among pregnant women, where studies show 90-95% consume less than adequate intake levels.
The shortfall occurs partly because choline-rich foods aren’t always emphasized in mainstream nutrition guidance, and many people aren’t aware of their choline needs. Additionally, usual choline intake patterns show that people often rely on foods that contain moderate amounts rather than incorporating the richest sources into their diets.
Top Animal-Based Choline Rich Foods
Animal products generally provide the highest concentrations of bioavailable choline, making them excellent sources for meeting daily requirements. These foods contain choline primarily in the form of phosphatidylcholine and free choline, which are easily absorbed and utilized by your body.
Organ Meats (Highest Sources)
Organ meats, particularly liver, represent the most concentrated dietary sources of choline available. Beef liver tops the list with an impressive 356 mg per 3-ounce serving, providing approximately 65% of the daily value for most adults. This makes it one of the most efficient ways to boost your choline intake significantly with a single serving.
Chicken liver offers a substantial amount as well, containing about 246 mg per 3-ounce serving, which represents 45% of daily needs. Other organ meats like kidney, heart, and brain also contain significant amounts of choline, though they’re less commonly consumed in Western diets.
While organ meats are nutritional powerhouses, pregnant women should consume them in moderation due to their extremely high vitamin A content, which can be harmful to developing fetuses in excessive amounts. A small serving occasionally can provide benefits without risk, but it shouldn’t be a daily staple during pregnancy.
Eggs and Dairy Products
Eggs rank among the most accessible and versatile choline rich foods. A single large hard-boiled egg contains approximately 147 mg of choline, representing about 27% of daily needs. The choline content is almost entirely concentrated in egg yolks, which is why consuming whole eggs is recommended over egg whites for those looking to increase their choline intake.
The yolk of one large egg contains nearly all of the egg’s 147 mg of choline, making it crucial not to discard this nutrient-dense portion. For people managing cholesterol concerns, moderate egg consumption (up to one per day) is generally considered safe and beneficial for most individuals.
Dairy products also contribute meaningful amounts of choline to the diet. Milk provides about 43 mg per cup, while plain yogurt contains approximately 38 mg per cup. Cottage cheese offers 39 mg per cup, making it a protein-rich option that also supports choline needs.
Fish and Seafood
Seafood provides excellent amounts of choline along with beneficial omega-3 fatty acids. Salmon leads among commonly consumed fish, providing about 89 mg per 3-ounce serving. This makes it an excellent choice for supporting both brain health and cardiovascular function.
Other fish options include cod and tilapia, which provide 71-72 mg per 3-ounce serving. Tuna, whether fresh or canned, contains similar amounts and offers convenience for meal planning. When choosing fish, opting for varieties lower in mercury is particularly important for pregnant women and young children.
Shellfish are particularly rich in choline. Oysters provide about 111 mg per 3-ounce cooked serving, while mussels contain approximately 98 mg per cup. Shrimp offers moderate amounts and can be easily incorporated into various dishes.
Meat and Poultry
Common meat and poultry options provide moderate but consistent amounts of choline. Chicken breast contains about 72 mg per 3-ounce serving, making it a lean protein source that also contributes to choline needs. Chicken thigh meat contains slightly different amounts due to varying fat content.
Beef, depending on the cut, provides similar amounts to chicken, with lean cuts generally containing 60-80 mg per 3-ounce serving. Pork and turkey offer comparable amounts, making any of these proteins valuable contributors to daily choline intake.
The choline content in meat can vary based on the cut and preparation method, but most provide enough to be considered good sources when consumed as part of a balanced diet.
Plant-Based Choline Rich Foods
While animal products typically contain higher concentrations of choline, numerous plant-based options can help vegetarians, vegans, and anyone looking to diversify their sources meet their daily needs. Plant foods generally contain choline in the form of free choline, phosphatidylcholine, and other choline-containing compounds, though usually in lower concentrations than animal products.
Legumes and Soy Products
Legumes represent some of the best plant-based sources of choline. Soybeans and edamame are particularly impressive, with roasted soybeans providing about 107 mg per half-cup serving. This makes them one of the richest plant sources available and an excellent option for those following plant based foods exclusively.
Kidney beans offer substantial amounts as well, providing approximately 45 mg per half-cup canned or 54 mg per cup when cooked from dried. Lima beans, particularly cooked immature lima beans, contain about 75 mg per cup cooked, making them another valuable addition to a choline-conscious diet.
Other legumes that contribute meaningful amounts include:
- Black beans: 129 mg per cup cooked
- Chickpeas: 68 mg per cup cooked
- Lentils: varies by type, generally 30-50 mg per cup cooked
- Split peas: similar amounts to other legumes
Soy products processed from soybeans also retain significant choline content. Tofu provides varying amounts depending on firmness and processing methods, while tempeh offers both choline and beneficial probiotics. These versatile proteins can be incorporated into numerous dishes while supporting choline needs.
Vegetables and Cruciferous Options
Cruciferous vegetables stand out among plant sources for their choline content. Brussels sprouts lead this category, providing about 63 mg per cup when cooked. Their strong flavor might not appeal to everyone, but their nutritional density makes them worth incorporating regularly.
Broccoli contains approximately 31 mg per half-cup boiled, making it a family-friendly option that most people can tolerate well. Cauliflower provides about 72 mg per cup cooked, offering versatility as a rice substitute, mashed potato alternative, or simple roasted side dish.
Cooked shiitake mushrooms deserve special mention as one of the highest plant sources, containing approximately 116 mg per cup cooked. This makes them comparable to some animal sources and particularly valuable for those avoiding meat. Their umami flavor adds depth to plant-based dishes while contributing substantial choline.
Other notable vegetable sources include:
- Potatoes (with skin): 57 mg per large baked red potato
- Sweet potatoes: moderate amounts, varying by size
- Cabbage: decent amounts, especially when cooked
- Spinach: smaller amounts but easy to consume in large quantities
Nuts, Seeds, and Grains
Among nuts, almonds provide the highest choline content at about 15 mg per ounce, making them the best choice in this category. While this amount might seem modest compared to other sources, nuts and seeds can contribute meaningfully when consumed regularly.
Peanuts, technically legumes but commonly grouped with nuts, provide about 47 mg per half-cup dry roasted. Sunflower seeds and pumpkin seeds offer smaller but still useful amounts and can be easily added to salads, yogurt, or eaten as snacks.
Wheat germ stands out among grain products, providing approximately 51 mg per ounce toasted. This makes it an excellent addition to smoothies, yogurt, or baked goods for those looking to boost their choline intake along with other nutrients.
Quinoa, the popular pseudocereal, contains about 43 mg per cup cooked, making it a complete protein source that also supports choline needs. Other whole grains provide smaller amounts but can contribute to overall intake when consumed regularly as part of a healthy diet.
Special Populations at Risk for Choline Deficiency
Certain groups face higher risks of inadequate choline intake or have increased needs that make achieving sufficient levels more challenging. Understanding these special circumstances helps identify when extra attention to choline rich foods or potential choline supplementation might be necessary.
Pregnant and Breastfeeding Women
Pregnant women represent one of the most concerning populations for choline deficiency, with research showing that 90-95% consume less than the adequate intake level. This shortfall occurs despite choline’s critical importance during pregnancy for fetal brain development and reducing the risk of neural tube defects.
During pregnancy, choline needs increase to support the developing baby’s rapid brain growth and nervous system function. The nutrient helps form cell membranes and supports the production of neurotransmitters essential for cognitive development. Studies suggest that adequate maternal choline intake during pregnancy may improve cognitive outcomes in children and reduce the risk of certain birth defects.
Unfortunately, most prenatal dietary supplements contain little to no choline, focusing instead on folic acid, iron, and other nutrients. This leaves pregnant women responsible for meeting their choline needs through food sources alone, which can be challenging given common pregnancy food aversions and dietary restrictions.
Safe choline-rich foods during pregnancy include eggs, fish low in mercury (like salmon and cod), dairy products, and legumes. While organ meats like beef liver are extremely high in choline, pregnant women should consume them sparingly due to their high vitamin A content, which can be teratogenic in large amounts.
Breastfeeding women need even more choline (550 mg daily) as the nutrient is actively transported into breast milk to support infant development. This increased need continues throughout the breastfeeding period, making sustained attention to choline intake important for nursing mothers.
Vegetarians and Vegans
People following vegetarian or vegan diets face unique challenges in meeting choline requirements since the richest sources are animal products. While numerous plant sources exist, they generally contain lower concentrations, requiring more careful planning to achieve adequate intake.
Vegetarians who include eggs and dairy have access to some excellent choline sources, with eggs being particularly valuable. However, those avoiding all animal products must rely entirely on plant foods, which typically require larger serving sizes or multiple sources to meet daily needs.
Strategies for vegetarians and vegans include:
- Emphasizing legumes, especially soybeans and soy products
- Including cooked shiitake mushrooms regularly
- Consuming cruciferous vegetables like Brussels sprouts and broccoli
- Adding wheat germ to smoothies or other dishes
- Combining multiple plant sources throughout the day
The lower bioavailability of choline from some plant sources compared to animal products means that people following plant-based diets may need to consume amounts above the AI to achieve optimal status. This is particularly important for pregnant and breastfeeding women following vegan diets.
People with Genetic Variations
Genetic polymorphisms affecting choline metabolism can significantly impact individual choline needs. The most significant involves the PEMT gene, which codes for the enzyme that produces choline endogenously in the liver. Variations in this gene can reduce the body’s ability to synthesize adequate choline.
Particularly relevant is a polymorphism that affects postmenopausal women, where estrogen levels drop and reduce PEMT activity. This genetic variant is more common in people of European ancestry and can dramatically increase dietary choline requirements.
Human and bacterial genes involved in choline metabolism and intestinal microbial metabolism can also influence how efficiently individuals utilize dietary choline. Some people may convert choline to trimethylamine N-oxide (TMAO) more readily, potentially affecting cardiovascular disease risk while also depleting available choline.
People with these genetic variations may require higher choline intakes to maintain optimal status, though genetic testing for these variants isn’t commonly available in clinical practice. Symptoms of inadequate choline status or family history of liver problems might suggest increased needs.
Signs and Symptoms of Choline Deficiency
While frank choline deficiency is relatively rare in healthy adults due to the body’s ability to produce some choline endogenously, suboptimal intake can lead to various health issues. Understanding these signs helps identify when dietary improvements or choline supplementation might be beneficial.
The most serious consequence of choline deficiency affects liver function. Inadequate choline intake can lead to liver dysfunction as the organ becomes unable to properly transport fats. This can progress to nonalcoholic fatty liver disease, where fat accumulates in liver cells, potentially leading to inflammation and scarring if left untreated.
Early signs of liver-related choline deficiency include:
- Elevated liver enzymes on blood tests
- Fatty infiltration of the liver visible on imaging
- General fatigue and malaise
- Digestive issues
Muscle-related symptoms can also develop with severe deficiency. Since choline is necessary for producing acetylcholine, inadequate levels can impair muscle control and lead to muscle damage or weakness. This might manifest as unusual muscle fatigue, weakness during normal activities, or even muscle pain.
Cognitive and neurological symptoms may include:
- Memory problems or cognitive decline
- Mood changes, including increased anxiety or depression
- Difficulty concentrating
- General sluggishness or mental fog
- Restlessness or irritability
These neurological symptoms reflect choline’s role in neurotransmitter production and brain function. The brain requires consistent choline availability to maintain optimal cognitive performance and mood regulation.
It’s important to note that these symptoms can have many causes, and choline deficiency should be considered alongside other potential factors. Anyone experiencing persistent symptoms should consult with health professionals for proper evaluation rather than assuming choline deficiency is the cause.
Choline Supplements vs Food Sources
While food sources remain the preferred method for meeting choline needs, dietary supplements can play a role in specific situations. Understanding the different forms available and their relative benefits helps inform decisions about supplementation.
Common supplement forms include choline bitartrate, which is widely available and relatively inexpensive. This form provides about 40% choline by weight, meaning a 500 mg tablet contains approximately 200 mg of actual choline. Choline bitartrate is well-absorbed and suitable for general supplementation needs.
Phosphatidylcholine represents another popular form, often derived from lecithin. This form provides choline in a more natural phospholipid complex and may offer additional benefits for cell membrane health. However, phosphatidylcholine supplements typically contain less actual choline per dose compared to choline bitartrate.
More specialized forms like Alpha-GPC and CDP-choline (citicoline) are considered among the most bioavailable options. These forms can cross the blood-brain barrier more efficiently and are often used for cognitive support, though they’re typically more expensive than basic choline supplements.
Typical doses in commercial choline supplements range from 10 mg to 250 mg, though higher doses are available. Many multivitamins contain only small amounts of choline (often 10-25 mg) due to the large size of choline compounds, which would make the pills impractically large if meaningful amounts were included.
When to consider supplements:
- During pregnancy when food sources aren’t meeting needs
- For vegetarians/vegans having difficulty reaching adequate intake
- During periods of increased stress or illness
- For individuals with genetic variations affecting choline metabolism
- When following restricted diets that limit choline-rich foods
When food sources are preferred:
- For most healthy adults with varied diets
- When no specific risk factors are present
- To avoid potential interactions with medications
- To benefit from the complete nutrient profile of whole foods
- To minimize supplement costs
Before starting any choline supplement, consultation with a healthcare provider is recommended, especially for pregnant women, people with liver conditions, or those taking medications. Supplements can interact with certain drugs and may not be appropriate for everyone.
Health Benefits of Adequate Choline Intake
Meeting your daily choline requirements supports multiple aspects of health throughout your lifetime. Understanding these benefits provides motivation for prioritizing choline rich foods and maintaining adequate intake levels.
Brain function represents one of choline’s most important benefits. Throughout life, adequate choline intake supports cognitive function, memory formation, and overall brain health. During fetal development, sufficient maternal choline helps build the structural foundation for lifelong cognitive performance.
Research suggests that higher choline intakes during pregnancy may improve children’s attention spans, memory, and processing speed. These benefits appear to persist throughout childhood and possibly into adulthood, highlighting the long-term impact of adequate choline during critical developmental periods.
For adults, choline continues supporting cognitive function through its role in neurotransmitter production. Adequate levels help maintain memory, focus, and overall mental clarity. Some studies suggest that people with higher choline intakes may have better cognitive performance as they age, though more research is needed to establish definitive causal relationships.
Liver health represents another crucial benefit area. Choline’s role in fat metabolism helps prevent the accumulation of lipids in the liver, reducing the risk of nonalcoholic fatty liver disease. This condition affects approximately 25% of adults globally and can progress to serious liver damage if left untreated.
Cardiovascular health considerations around choline are complex. While choline supports overall cardiovascular function through its role in cell membrane health and neurotransmitter production, some research suggests that certain gut bacteria can convert choline to trimethylamine N-oxide (TMAO), which may increase cardiovascular disease risk in some individuals.
However, this relationship isn’t straightforward, and the cardiovascular benefits of choline-rich foods like eggs and fish likely outweigh potential risks for most people. The key appears to be maintaining adequate but not excessive intake while following an overall healthy diet pattern.
Additional benefits of adequate choline intake include:
- Supporting healthy muscle control and coordination
- Maintaining proper cell membrane function throughout the body
- Contributing to DNA synthesis and repair processes
- Supporting healthy pregnancy outcomes
- Maintaining proper nervous system function
Potential Risks of Excessive Choline
While choline deficiency poses health risks, consuming too much choline can also cause problems. Understanding the upper limits and potential side effects helps ensure safe intake levels while meeting nutritional needs.
The Tolerable Upper Intake Level (UL) for choline is set at 3,500 mg daily for adults. This level represents the maximum amount unlikely to cause adverse effects in most people. Reaching this level through food sources alone would be extremely difficult, requiring massive amounts of choline-rich foods that would be impractical to consume.
Most cases of excessive choline intake occur with high-dose supplementation rather than food consumption. Side effects of too much choline typically include:
- Strong fishy body odor due to excess trimethylamine production
- Excessive sweating
- Nausea and vomiting
- Low blood pressure (hypotension)
- Liver toxicity at very high doses
The fishy odor occurs because excess choline gets converted to trimethylamine by gut bacteria, and some people cannot efficiently convert this compound to the odorless trimethylamine N-oxide. This genetic variation affects the ability to metabolize excess choline and can make high intakes particularly problematic.
Of particular concern is the potential relationship between high choline intakes and cardiovascular disease risk through TMAO production. Some studies suggest that people who produce high levels of TMAO from choline may have increased atherosclerosis risk and incident coronary heart disease, though this relationship varies significantly between individuals.
However, it’s important to note that moderate choline intake from food sources hasn’t been associated with increased cardiovascular risk in most studies. The concern appears to center around very high intakes, particularly from supplements, rather than food-based choline consumption.
Liver toxicity represents the most serious potential risk of excessive choline intake, though this typically requires extremely high doses well above normal supplementation levels. Liver failure from choline overconsumption is rare and usually involves intentional overconsumption of supplements.
Safe practices for choline intake:
- Focus primarily on food sources rather than high-dose supplements
- Stay below the 3,500 mg daily upper limit
- Consult healthcare providers before taking high-dose choline supplements
- Be aware of total choline intake when using multiple supplements
- Monitor for side effects if supplementing with higher doses
For most people following varied diets and using reasonable supplementation (if any), reaching problematic choline levels is unlikely. The focus should remain on achieving adequate intake through appropriate sources rather than worrying about excess from normal dietary patterns.
Meal Planning Tips for Increasing Choline Intake
Successfully increasing your choline intake requires strategic meal planning that incorporates enough choline rich foods throughout the day. These practical tips help you reach adequate intake levels while maintaining a balanced, enjoyable diet.
Sample Daily Meal Plan (targeting 550 mg for adult men):
Breakfast:
- 2 large eggs (294 mg choline) prepared as scrambled or omelet
- 1 cup milk (43 mg choline)
- 1 slice whole grain toast with 1 tbsp peanut butter (small amount) Breakfast total: ~340 mg
Lunch:
- 3 oz salmon (89 mg choline) grilled or baked
- 1 cup cooked quinoa (43 mg choline)
- Mixed green salad with various vegetables Lunch total: ~130 mg
Dinner:
- 1 cup cooked kidney beans (54 mg choline) in chili or soup
- 1⁄2 cup cooked Brussels sprouts (32 mg choline)
- Small portion lean meat or additional legumes Dinner total: ~85-100 mg
Daily total: ~555-570 mg
This sample plan demonstrates how combining moderate amounts of various sources throughout the day can easily meet daily requirements without relying heavily on organ meats or other foods some people might find challenging to consume regularly.
Pregnancy-Safe Meal Planning Strategies:
Pregnant women need to be particularly careful about food safety while meeting increased choline needs. Focus on these safe, high-choline options:
- Pasteurized dairy products and eggs cooked until firm
- Low-mercury fish like salmon, cod, and tilapia
- Well-cooked legumes and vegetables
- Small amounts of liver (no more than once per week due to vitamin A content)
- Prenatal supplements that include choline (though most don’t contain significant amounts)
Budget-Friendly High-Choline Foods:
Meeting choline requirements doesn’t require expensive specialty foods. These affordable options provide excellent value:
- Eggs: Among the most cost-effective sources per gram of choline
- Dried beans and lentils: Extremely economical when bought in bulk
- Canned kidney beans and chickpeas: Convenient and affordable
- Peanut butter: Inexpensive and shelf-stable
- Milk and basic dairy products: Widely available and reasonably priced
- Chicken and other common proteins: Regular sales make these accessible
Combining Animal and Plant Sources:
For optimal nutrition, combine both animal and plant sources throughout the day. This approach provides:
- Complete amino acid profiles from animal sources
- Fiber, antioxidants, and phytochemicals from plants
- Varied flavors and textures to prevent meal monotony
- Backup sources if one category is temporarily unavailable
Storage and Preparation Tips:
Preserve choline content in foods through proper handling:
- Store eggs in the refrigerator and use within the expiration date
- Don’t discard egg yolks, where most choline is concentrated
- Cook vegetables lightly to retain water-soluble nutrients
- Choose cooking methods that don’t require discarding cooking liquid
- Buy legumes in bulk and cook large batches for meal prep
- Freeze portions of cooked beans and grains for quick meal assembly
Practical Strategies for Different Dietary Patterns:
For omnivores: Focus on incorporating eggs into breakfast routines and including fish or poultry in most lunches and dinners. This provides a strong foundation that can be supplemented with plant sources.
For vegetarians: Emphasize eggs if included in the diet, and focus heavily on legumes, especially soybeans and soy products. Include dairy products and wheat germ as regular additions to meals.
For vegans: Plan around legumes as primary sources, incorporate cooked shiitake mushrooms regularly, and consider fortified foods or supplements to ensure adequate intake. Focus on combining multiple plant sources throughout each day.
Weekly Meal Prep Ideas:
- Cook large batches of kidney beans, chickpeas, or lentils on weekends
- Hard-boil a dozen eggs for quick breakfast or snack options
- Prepare portions of cooked quinoa and other whole grains
- Wash and chop cruciferous vegetables for easy cooking during the week
- Plan one or two fish meals per week and shop accordingly
By implementing these strategies consistently, reaching adequate choline intake becomes manageable regardless of dietary preferences or budget constraints. The key is incorporating multiple sources throughout the day rather than relying on just one or two foods to meet your needs.
Meeting your daily choline requirements doesn’t have to be complicated or expensive. By understanding which foods provide the highest amounts of this essential nutrient and implementing strategic meal planning, you can easily support your brain health, liver function, and overall wellbeing. Whether you prefer animal-based sources like eggs and fish, or you’re building your intake around plant foods like legumes and cruciferous vegetables, consistent inclusion of choline rich foods in your daily routine will help ensure you’re getting enough of this often-overlooked vital nutrient.
Start by assessing your current intake and identifying one or two high-choline foods you can easily add to your regular meal rotation. Small, consistent changes in your eating patterns can make a significant difference in meeting your choline needs and supporting your long-term health goals.
