Vitamin
Choline
Choline is a nutrient, similar to a B vitamin, that supports the liver, brain and nervous system. The body makes some, and it is found in eggs, meat and fish.
What it is
Choline is an essential nutrient often grouped with the B vitamins. The body can make small amounts, but most people also need it from food.
What it does
It supports normal liver function, helps make substances needed for cell membranes, and is involved in the nervous system and brain, including memory and muscle control.
Good sources
Eggs (especially the yolk), meat, poultry, fish, dairy products, and some beans, nuts and cruciferous vegetables such as broccoli.
Deficiency and who is at risk
A clear deficiency is uncommon in people eating a varied diet, but low intakes may affect liver health. Needs are higher in pregnancy and breastfeeding, when choline supports the baby’s brain development.
Balance
Can you have too much?
Very high doses from supplements can cause low blood pressure, sweating and a fishy body odour, so supplements should stay within recommended amounts.
Education and reference only. This is general nutrition information, not personal advice, and does not give doses. Ask a pharmacist, GP or registered dietitian before starting supplements, especially with a health condition or in pregnancy.
Answers
Choline: frequently asked questions
Is choline a vitamin?
It is an essential nutrient often grouped with the B vitamins. The body makes some choline, but most people also need to get it from food such as eggs, meat and fish.
Why is choline important in pregnancy?
Choline supports the developing baby’s brain and nervous system, so needs are higher during pregnancy and breastfeeding. A varied diet including eggs and lean meat helps meet them.
Related
More on vitamins and nutrition
Sources
Where this is drawn from
- NHS — Vitamins and minerals
- British Dietetic Association (BDA)
- UK Scientific Advisory Committee on Nutrition (SACN)
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