Choline
Choline
Vitaminoid and related nutrients
Aliases / common names
Choline bitartrate; phosphatidylcholine; alpha-GPC; CDP-choline
Natural food sources
Egg yolk, liver, meat, fish, soybeans, cruciferous vegetables and lecithin.
Main wellness functions
Supports cell membranes, acetylcholine synthesis, methyl-group metabolism and fetal brain development.
Deficiency signs
May contribute to fatty liver, muscle damage and, in pregnancy, inadequate fetal neurodevelopment support.
Recommended intake
AI adults: 425 mg/day women, 550 mg/day men. Children: about 200-375 mg/day. Pregnancy: 450 mg/day. Adult UL: 3,500 mg/day.
Excess intake effects
High intake can cause fishy body odor, sweating, low blood pressure, nausea and liver enzyme changes.
Contraindicated / caution groups
Use caution with trimethylaminuria, liver disease, bipolar disorder history or low blood pressure.
Common dosage forms
Capsules, powders, lecithin granules, alpha-GPC and CDP-choline products.
Common product strengths
Choline 100-500 mg; alpha-GPC 300-600 mg; CDP-choline 250-500 mg.
Use precautions
Pregnancy formulas should consider total choline from diet plus supplements.
Supplement notes
Often grouped with B vitamins but is an essential nutrient rather than a vitamin.
This information is for general nutrition education and product reference only. It does not replace medical diagnosis, treatment or individualized dietary advice.