Choline is an unofficial B vitamin that the body can manufacture from lecithin, a structural component of cell walls. It is a precursor for acetylcholine, which functions as a neurotransmitter that is essential for brain function.
Natural Food Sources
Breast milk, cabbage, calf liver, cauliflower, egg yolk, garbanzo beans, kale, lentils, oatmeal, red meat, rice, soybeans, wheat germ.
Choline's main function is to maintain cell membrane integrity. You need it to metabolize fat and keep the liver functioning smoothly. There is some evidence to suggest it may prevent or reduce symptoms of some nervous system diseases including Alzheimer's and Huntington's.
A deficiency in choline may lead to hemorrhagic kidney disease and liver problems.
Nausea, vomiting and dizziness may result if consumed in toxic amounts.
Dietary Reference Intake
Men: 550 mg
Women: 425 mg