Choline explained: what it is and where it comes from
The NIH says choline supplies chemical groups needed for many steps in metabolism, and most choline in your body comes from food. Adults ages 19 and older need 550 mg a day for men and 425 mg for women. One of the products we reviewed lists choline, and no labels print its individual amount.
- What adults need a day (ages 19 and older)
- 425 to 550 mg
- Upper limit
- 3,500 mg/day from food and supplements
- In the products we reviewed
- 1, its label does not print the amount
What choline is
- Most choline in your body comes from the food you eat.2
- Choline supplies chemical groups needed for many steps in metabolism.1
- Your brain and nervous system need choline for memory, mood, muscle control, and other functions.2
- Choline is needed to form the membranes surrounding your cells.2
- Supplement forms include choline bitartrate, phosphatidylcholine, and lecithin.1
- Choline is available in some multivitamin and mineral supplements.2
- Supplements containing only choline are also available.2
Foods that have it2
- Meat
- Eggs
- Poultry
- Fish
- Dairy products
- Potatoes
- Brussels sprouts
- Broccoli
- Cauliflower
- Some types of beans
- Nuts
- Seeds
- Whole grains
Works with
- Folate. A diet deficient in folate increases the need for dietary choline because choline becomes the main supplier of methyl groups.1
How much choline each product gives
Adults need 425 to 550 mg a day
Amount not printed: the dashed line shows the most it can be, the whole blend
Before you take it
Ask a doctor first
- Breast milk, formula, and food should be the only sources of choline for infants.1
- Upper intake limits apply to healthy children and adults, but not to people taking high doses under medical supervision.1
These statements have not been evaluated by the FDA. A supplement is not a medicine.
The product we reviewed that lists choline
| Product | Form and serving | Choline per serving | Our score | Price a bottle | Buy |
|---|---|---|---|---|---|
 Steel Bite Pro#6 in oral health support | Capsules2 capsules | Not printedIn a 571 mg proprietary blend | 8.3 | $49 | Check price |
Questions people ask
What does choline do in the body?
The NIH says choline supplies chemical groups needed for many steps in metabolism. It says your brain and nervous system need choline for memory, mood and other functions. Choline is also needed to form the membranes surrounding your cells.
What foods have choline?
Choline is found in meat, eggs, poultry, fish, dairy products, potatoes, Brussels sprouts, broccoli and cauliflower. Some types of beans, nuts, seeds and whole grains also contain it.
How much choline do adults need a day?
For adults ages 19 and older, daily choline needs are 550 mg for men and 425 mg for women. The NIH says choline supplements typically contain 10 to 250 mg.
What is choline bitartrate?
Choline bitartrate is one form of choline used in supplements. Other supplement forms include phosphatidylcholine and lecithin.
What should I know about choline supplement safety?
3,500 mg a day from food and supplements is the upper intake limit for healthy adults ages 19 and older. This limit does not apply to people taking high doses under medical supervision. Ask a clinician before starting a choline supplement.
Which supplements we reviewed contain choline?
Steel Bite Pro lists choline. Its individual choline amount is not printed: it is inside a 571 mg proprietary blend per serving of 2 capsules.
Sources
The products, amounts and prices come from each product's label and checkout, as its review shows them. AI drafts our pages from listed sources, figures are checked against them, and we have not tried the products.
- 1NIH Office of Dietary Supplements, Choline, Fact Sheet for Health Professionalsods.od.nih.gov/factsheetschecked
- 2NIH Office of Dietary Supplements, Choline, Fact Sheet for Consumersods.od.nih.gov/factsheetschecked